Nine science-backed ways to help you feel better in 2026
From channelling your anger to writing lists and singing more often – here are some science-backed tips to boost your wellbeing.
The start of a new year can seem like the ideal time to make a fresh start – to shrug off the worries and pressures of the previous 12 months and view the world in a different way. But it is also a lot easier to promise yourself that you’ll think about things differently this year than to actually do it.
Fortunately, there is plenty of scientific research that offers different ways to help you improve your mood. From making use of your anger to putting your phone to work for you, here are nine tips that we have discovered during our reporting.
Stop striving for perfection
Perfectionism is often seen as a positive trait. But as the aphorism goes, “perfect is the enemy of good”. And being a perfectionist can be bad for your health too.
There is mounting evidence that a perfectionist mindset is linked to depression and anxiety, as well as a laundry list of other conditions including social anxiety disorder, obsessive-compulsive disorder, eating disorders, chronic fatigue syndrome, insomnia and even the risk of suicide. In fact, according to some experts, the stronger your perfectionism trait is, the more psychological disorders you’re going to suffer.
Perfectionists set themselves unrealistic standards and when they inevitably fail to meet those standards they experience more guilt, shame and anger than non-perfectionists. They beat themselves up for mistakes and never quite feel good enough.
But how can one get out of this self-destroying mindset? According to experts, one of the most robust protections against anxiety and depression is self-compassion. In other words, try to be kind to yourself. If you make a mistake, don’t rush to self-criticise. And if you have children, try to create a family environment where imperfection isn’t just accepted but is celebrated. Those imperfections, after all, are what make us human.
Forge better friendships
Friendships are enormously important for our health. They can influence everything from the strength of your immune system to your risk of heart disease. Surrounding yourself with good friends can even help you live longer.
But sometimes it’s worth looking at what kind of friend you are to the people around you. People who blow both hot and cold – creating what are known as “ambivalent relationships” can be more harmful to others’ wellbeing than those who are consistently unpleasant.
One step you can take might be to have more conversations about good news – try asking for more information, discussing the implications and expressing joy for them. Celebrating successes in this way can boost both your mood as well as your relationship.
It’s never too late to start a new hobby.
Last year I went to a life drawing class for the first time as part of an experiment to see which hobby was best for building social connections. And as I am not artistically gifted (trust me), I was nervous at first – but I quickly found that my skill level didn’t matter. For those two hours, my brain was quiet. It turns out that drawing, when done in a way that makes us focus on the world around us, can improve mood and wellbeing. I also made a friend during the tea break, someone who I’d have never ordinarily crossed paths with. Ann Mackowski, the artist hosting the session, said her classes become like “a little family” for some people.
If you’re more interested in moving your body, team sports can provide the benefit of social connection while releasing endorphins. In fact, team sports can even make exercise feel easier, due to something psychologists call “shared intention” – where people connect over a common goal, or action. This helps us feel closer to each other and makes subsequent interactions much easier.
So, try a new activity this year – you never know who you might meet.
