What actually helps me feel happier?
A personal answer is more useful than a universal list. Start with a manageable comparison between your expectation and your observations.
Pick one of the five experiments. Rate today before you begin, predict its benefit and record seven daily ratings.
Open my labWhat to notice
Look for the shape of the week, not just its highest point. Check whether you practised on the days you rate.
Record a 1–10 daily rating and whether you tried the activity. A missed day is useful context; it does not erase the rest of your week. At the first checkpoint, you can continue for seven or fourteen days, or choose something else.
How to interpret your result
A change in average rating does not prove that the activity caused it. Stress, sleep and social events may change too.
Keep your original prediction separate from the daily ratings. Your starting rating, number of observations and changing circumstances all matter. A personal week can reveal a pattern worth exploring, but it cannot establish cause or statistical significance.
Evidence and context
This guide describes a small personal practice. For the wider research context, see Well-being-focused interventions: network meta-analysis of randomized trials. Research findings describe groups and study conditions; your lab records describe your own experience.