No Depression
Daily strategies to uplift your spirits and fend off depression.
Explore 9 growth hacks curated for this zone. Each one comes with an actionable description you can turn into a routine, journal prompt, or automated flow with the ChatGPT API.
Hacks in this zone
Progressive Muscle Relaxation (PMR)
Tightly squeeze each muscle group for five seconds, then relax it for thirty seconds, moving from your toes up to your head.
Deep Breathing
Slowly inhale through your nose, hold for a few moments, and then exhale slowly through your mouth.
Behavioral Activation
Gradually reintroduce activities you once enjoyed, starting with small tasks and building up as you feel able.
Know When to Seek Professional Help
Pay attention to your daily feelings. Signs you might need help include persistent sadness, loss of interest, unusual sleep patterns, feelings of worthlessness,…
Simple Eye Movement Exercise for Stress Relief
Sit comfortably, fix your gaze on a point straight ahead, and trace an imaginary figure eight with your eyes. Do this slowly, five times in one direction, then …
Quick Stress-Relief Walk
Whenever stress hits, take a quick 10-minute walk—whether it’s outside, around a park, or just circling your office.
Take Regular Breaks to Boost Focus
Work in focused bursts of 25 minutes followed by 5-minute breaks. Repeat this pattern throughout your day.
Turn Stress into Power
Channel the energy from stress into focused action.
Act Against Negative Emotions
Remember that all emotions are normal and aim to prompt you to act in a certain way. Instead of suppressing your feelings, consciously choose to act contrary to…