Health & Body · Fitness
Workout
Yes / NoModerateAny
Cue
Gym bag or workout clothes laid out the night before, or a recurring calendar block
Behaviour
Complete one full session: strength, cardio, HIIT, yoga, swim, or ride
Reward
An endorphin lift that lasts hours, plus visible long-term gains in strength and mood stability
2-minute version
Do 10 bodyweight squats right now
Yes / No
Target: 1 yes/no · Any
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What to do
Complete a workout session today — this can be strength training, cardio, HIIT, yoga, swimming, cycling, or any intentional exercise beyond walking. Log the session as complete.
Why it works
Improves cardiovascular health, builds muscle and bone density, boosts mood through endorphins, increases energy levels, improves sleep quality, reduces risk of chronic disease, and supports weight management.
Research backing
A meta-analysis published in JAMA Psychiatry found regular exercise was associated with significantly reduced depression risk across age groups, with effects comparable to other first-line interventions for mild to moderate depressive symptoms.
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