Review / Meta-Analysis
Mindfulness-Based Stress Reduction
A review showing MBSR can reduce stress, anxiety, depression, and distress while improving quality of life.
Read Source β
Science Sources Library
The Research Behind
Project Happiness
A curated collection of peer-reviewed studies, reviews, and trusted educational resources that support the seven daily pathways to well-being.
How to Use This Page
Simple practices, supported by credible research.
Research note
This page is not a medical claim or treatment plan. It is a transparent source library for the well-being practices shared by Project Happiness β including mindfulness, gratitude, movement, compassion, cognitive flexibility, connection, awe, and meaning.
Monday
Mindful Monday
Research on mindfulness, attention, stress regulation, and breath-based calming practices.
Randomized Trial
MBSR Trial for Anxiety & Coping
A randomized trial suggesting mindfulness meditation may support anxiety symptoms, stress reactivity, and coping.
Read Source βControlled Study
Cyclic Sighing & Mood
Research on brief structured breathing practices, including cyclic sighing, and their effects on mood and arousal.
Read Source β
Tuesday
GratiTuesday
Research on gratitude journaling, appreciation, perspective, and subjective well-being.
Experimental Study
Counting Blessings vs. Burdens
A classic experimental study examining grateful outlook, daily gratitude listing, well-being, and physical symptoms.
Read Source βFull Paper
Gratitude & Subjective Well-Being
The full paper by Emmons and McCullough on gratitude practices in daily life.
Read PDF βDaily Diary Study
Counting Blessings & Daily Stress
Research exploring daily gratitude as a buffer in the relationship between stress and well-being.
Read Source β
Wednesday
Wellness Wednesday
Research on movement, sleep, physical activity, recovery, and mental well-being.
Review
Physical Activity & Mental Health
A review explaining how physical activity can support mental health, well-being, and sleep quality.
Read Source βSystematic Review
Physical Activity & Mental Health Mechanisms
A systematic review exploring why and how physical activity benefits mental health.
Read Source βResearch Study
Activity, Sleep & Mental Health
Research exploring the connection between physical activity, sleep quality, and mental health.
Read Source β
Thursday
Thoughtful Thursday
Research on kindness, prosocial behavior, self-compassion, and emotional support.
Systematic Review / Meta-Analysis
Acts of Kindness & Well-Being
A systematic review and meta-analysis of experimental evidence on kindness interventions and subjective well-being.
Read Source βMeta-Analysis
Rewards of Kindness?
A meta-analysis examining the relationship between prosocial behavior and well-being.
Read PDF βReview
Self-Compassion Review
A major review by Kristin Neff on self-compassion theory, research, and interventions.
Read Source β
Friday
Freedom Friday
Research on cognitive reappraisal, acceptance, emotional regulation, and shifting unhelpful thought patterns.
Research Study
Cognitive Reappraisal & Acceptance
Research connecting reappraisal and acceptance with beneficial psychological health outcomes over time.
Read Source βReview
Breathing Practices for Stress
A review of breathing practices and their potential effects on stress, anxiety, autonomic regulation, and mental health.
Read Source βEducational Source
Reframing & Emotion
A plain-language educational source explaining cognitive reappraisal as changing the meaning of a situation to shift emotion.
Read Source β
Saturday
Social Saturday
Research on social connection, belonging, relationships, health, and longevity.
Meta-Analysis
Social Relationships & Mortality
A landmark meta-analysis showing the importance of social relationships for survival and health outcomes.
Read Source βPubMed Entry
Social Connection Evidence
The PubMed entry for Holt-Lunstad, Smith, and Laytonβs meta-analytic review.
Read Source βEducational Source
Loneliness & Social Bonds
An APA article discussing Julianne Holt-Lunstadβs work on loneliness, social connection, and health.
Read Source β
Sunday
Sunday Soul
Research on awe, meaning, purpose, perspective, and psychological well-being.
Review
Awe as a Pathway to Health
A review on awe experiences across nature, spirituality, music, collective movement, and their mental/physical health links.
Read Source βStudy Summary
Awe Walks & Emotional Well-Being
A UCSF summary of a study where weekly awe walks were linked with more positive emotions and less distress.
Read Source βMeta-Analysis
Meaning in Life & Distress
A meta-analysis examining associations between meaning in life and psychological distress.
Read Source βComplete Source List
Mindfulness-Based Stress Reduction for Healthy Individuals
Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder
Brief Structured Respiration Practices Enhance Mood and Reduce Physiological Arousal
Counting Blessings Versus Burdens
Role of Physical Activity on Mental Health and Well-Being
Rewards of Kindness? A Meta-Analysis of Prosociality and Well-Being
Cognitive Reappraisal and Acceptance
Social Relationships and Mortality Risk
Awe as a Pathway to Mental and Physical Health
Meaning in Life and Psychological Distress: A Meta-Analysis
Research gives us direction.
Practice creates change.
The science of happiness becomes powerful when it becomes part of daily life. Start with one small practice β a daily reset to help you feel clearer, steadier, and more connected to what matters.
A note on the research
These sources support broad well-being themes, but every personβs life, nervous system, culture, and needs are different. Project Happiness practices are offered as accessible daily tools β not as a replacement for therapy, medical care, or crisis support.
