Datasets:
Elevi7
/
actionmatch-microactions-en

Dataset card Data Studio Files
xet
Community
1
id
string
title
string
instruction
string
goal
string
duration_min
int64
energy
string
context
list
location
list
equipment
list
evidence
string
contraindications
string
tags
list
act_000001
Sunlight micro-dose
If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.
wellbeing
11
high
[ "exam_prep", "study", "classroom" ]
[ "office", "library" ]
[ "timer" ]
behavioral-science-inspired
none
[ "light", "high", "mood", "wellbeing", "circadian" ]
act_000002
Distraction sweep sweep
Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .
focus
7
low
[ "classroom", "library", "home" ]
[ "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "concentration", "environment", "setup", "focus", "low" ]
act_000003
Hydrate & posture check
Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.
wellbeing
5
medium
[ "social", "work" ]
[ "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "awareness", "posture", "hydration", "medium", "wellbeing" ]
act_000004
Single-tab sprint
Close other tabs. Keep only the resource you need. Work for the next 15 minutes without switching.
focus
15
low
[ "work" ]
[ "classroom", "home" ]
[ "water" ]
behavioral-science-inspired
none
[ "deep-work", "focus", "discipline", "low", "mono-tasking" ]
act_000005
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
6
high
[ "social" ]
[ "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "high", "habit" ]
act_000006
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
2
low
[ "social", "study", "classroom" ]
[ "home" ]
[ "notebook" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "low", "habit" ]
act_000007
Sunlight micro-dose
If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.
wellbeing
2
medium
[ "work", "social" ]
[ "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "light", "mood", "medium", "wellbeing", "circadian" ]
act_000008
Single-tab sprint
Close other tabs. Keep only the resource you need. Work for the next 2 minutes without switching.
focus
2
medium
[ "classroom", "library", "work" ]
[ "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "deep-work", "focus", "discipline", "medium", "mono-tasking" ]
act_000009
Distraction sweep
Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.
focus
13
high
[ "home" ]
[ "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "concentration", "environment", "setup", "high", "focus" ]
act_000010
2-minute box breathing
Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.
calm
8
high
[ "library", "exam_prep", "social" ]
[ "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "breathing", "reset", "high", "calm", "anxiety" ]
act_000011
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
14
low
[ "study", "commute", "work" ]
[ "home", "transit" ]
[ "phone" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "low", "habit" ]
act_000012
Next tiny step
Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.
productivity
14
low
[ "study", "social" ]
[ "library", "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "tasking", "productivity", "low", "incremental", "momentum" ]
act_000013
Ground-5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.
calm
8
low
[ "commute", "exam_prep" ]
[ "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "mindfulness", "grounding", "low", "calm", "anxiety" ]
act_000014
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
9
high
[ "outdoor" ]
[ "outdoors", "library" ]
[ "timer" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "high", "habit" ]
act_000015
Distraction sweep
Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.
focus
2
high
[ "social" ]
[ "outdoors", "office" ]
[ "none" ]
behavioral-science-inspired
none
[ "concentration", "environment", "setup", "high", "focus" ]
act_000016
2-minute box breathing
Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.
calm
2
medium
[ "commute", "classroom", "study" ]
[ "office" ]
[ "none" ]
behavioral-science-inspired
none
[ "breathing", "reset", "medium", "calm", "anxiety" ]
act_000017
Sunlight micro-dose
If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.
wellbeing
5
medium
[ "social", "study" ]
[ "office", "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "light", "mood", "medium", "wellbeing", "circadian" ]
act_000018
Distraction sweep
Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.
focus
12
medium
[ "social" ]
[ "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "concentration", "environment", "setup", "focus", "medium" ]
act_000019
Sunlight micro-dose
If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.
wellbeing
5
high
[ "classroom", "library" ]
[ "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "light", "high", "mood", "wellbeing", "circadian" ]
act_000020
Hydrate & posture check
Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.
wellbeing
9
medium
[ "classroom", "commute" ]
[ "office", "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "awareness", "posture", "hydration", "medium", "wellbeing" ]
act_000021
Brisk reset walk
Walk briskly indoors or outside for 1 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.
wellbeing
1
high
[ "classroom", "exam_prep" ]
[ "outdoors", "transit" ]
[ "timer" ]
behavioral-science-inspired
none
[ "movement", "high", "mood", "wellbeing", "recharge" ]
act_000022
Sunlight micro-dose
If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.
wellbeing
13
high
[ "study", "classroom", "exam_prep" ]
[ "transit" ]
[ "phone" ]
behavioral-science-inspired
none
[ "light", "high", "mood", "wellbeing", "circadian" ]
act_000023
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
8
low
[ "classroom", "work" ]
[ "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "low", "habit" ]
act_000024
Distraction sweep
Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.
focus
1
low
[ "home" ]
[ "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "concentration", "environment", "setup", "focus", "low" ]
act_000025
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
5
high
[ "classroom", "work" ]
[ "office" ]
[ "none" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "high", "habit" ]
act_000026
Hydrate & posture check
Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.
wellbeing
14
high
[ "study" ]
[ "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "awareness", "posture", "high", "hydration", "wellbeing" ]
act_000027
Next tiny step
Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.
productivity
3
medium
[ "work", "social" ]
[ "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "tasking", "productivity", "medium", "incremental", "momentum" ]
act_000028
5-minute starter block
Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.
focus
11
medium
[ "library" ]
[ "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "procrastination", "writing", "focus", "medium", "momentum" ]
act_000029
Distraction sweep sweep
Put your phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points .
focus
15
medium
[ "classroom" ]
[ "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "concentration", "environment", "setup", "focus", "medium" ]
act_000030
Batch the minis
Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.
productivity
10
low
[ "commute", "home" ]
[ "office", "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "time", "productivity", "batching", "efficiency", "low" ]
act_000031
Brisk reset walk
Walk briskly indoors or outside for 11 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.
wellbeing
11
medium
[ "library" ]
[ "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "movement", "mood", "medium", "wellbeing", "recharge" ]
act_000032
Brisk reset walk
Walk briskly indoors or outside for 10 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.
wellbeing
10
medium
[ "social", "classroom" ]
[ "classroom", "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "movement", "mood", "medium", "wellbeing", "recharge" ]
act_000033
Batch the minis
Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.
productivity
13
medium
[ "work", "classroom" ]
[ "library", "office" ]
[ "timer" ]
behavioral-science-inspired
none
[ "time", "productivity", "batching", "efficiency", "medium" ]
act_000034
Ground-5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.
calm
8
high
[ "outdoor", "classroom" ]
[ "transit", "home" ]
[ "timer" ]
behavioral-science-inspired
none
[ "high", "mindfulness", "grounding", "calm", "anxiety" ]
act_000035
5-minute starter block
Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.
focus
12
low
[ "home" ]
[ "transit" ]
[ "phone" ]
behavioral-science-inspired
none
[ "procrastination", "writing", "focus", "low", "momentum" ]
act_000036
5-minute starter block
Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.
focus
13
low
[ "library" ]
[ "library", "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "procrastination", "writing", "focus", "low", "momentum" ]
act_000037
Micro-journaling
Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.
calm
11
medium
[ "social" ]
[ "library", "office" ]
[ "notebook" ]
behavioral-science-inspired
none
[ "calm", "awareness", "journaling", "medium" ]
act_000038
2-minute box breathing
Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.
calm
10
medium
[ "home", "social" ]
[ "classroom" ]
[ "water" ]
behavioral-science-inspired
none
[ "breathing", "reset", "medium", "calm", "anxiety" ]
act_000039
Ground-5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste. Breathe slowly throughout.
calm
8
low
[ "social" ]
[ "transit", "home" ]
[ "timer" ]
behavioral-science-inspired
none
[ "mindfulness", "grounding", "low", "calm", "anxiety" ]
act_000040
Ground-5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.
calm
12
medium
[ "exam_prep" ]
[ "outdoors", "library" ]
[ "notebook" ]
behavioral-science-inspired
none
[ "mindfulness", "grounding", "medium", "calm", "anxiety" ]
act_000041
Brisk reset walk
Walk briskly indoors or outside for 4 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.
wellbeing
4
low
[ "social", "classroom", "study" ]
[ "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "movement", "mood", "low", "wellbeing", "recharge" ]
act_000042
Single-tab sprint
Close other tabs. Keep only the resource you need. Work for the next 7 minutes without switching.
focus
7
medium
[ "home" ]
[ "outdoors", "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "deep-work", "focus", "discipline", "medium", "mono-tasking" ]
act_000043
Next tiny step
Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.
productivity
12
low
[ "home", "outdoor" ]
[ "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "tasking", "productivity", "low", "incremental", "momentum" ]
act_000044
Ground-5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.
calm
4
high
[ "exam_prep" ]
[ "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "high", "mindfulness", "grounding", "calm", "anxiety" ]
act_000045
Batch the minis
Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.
productivity
9
high
[ "social", "library" ]
[ "home", "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "time", "productivity", "batching", "high", "efficiency" ]
act_000046
Brisk reset walk
Walk briskly indoors or outside for 3 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.
wellbeing
3
high
[ "classroom" ]
[ "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "movement", "high", "mood", "wellbeing", "recharge" ]
act_000047
Hydrate & posture check
Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.
wellbeing
4
low
[ "work" ]
[ "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "awareness", "posture", "hydration", "low", "wellbeing" ]
act_000048
Single-tab sprint
Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.
focus
3
low
[ "study" ]
[ "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "deep-work", "focus", "discipline", "low", "mono-tasking" ]
act_000049
Ground-5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.
calm
3
medium
[ "classroom" ]
[ "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "mindfulness", "grounding", "medium", "calm", "anxiety" ]
act_000050
Ground-5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.
calm
7
low
[ "outdoor" ]
[ "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "mindfulness", "grounding", "low", "calm", "anxiety" ]
act_000051
Sunlight micro-dose
If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.
wellbeing
12
high
[ "study" ]
[ "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "light", "high", "mood", "wellbeing", "circadian" ]
act_000052
Micro-journaling
Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.
calm
12
high
[ "study", "library", "home" ]
[ "outdoors", "office" ]
[ "none" ]
behavioral-science-inspired
none
[ "high", "calm", "awareness", "journaling" ]
act_000053
5-minute starter block
Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.
focus
10
medium
[ "commute", "social", "outdoor" ]
[ "library", "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "procrastination", "writing", "focus", "medium", "momentum" ]
act_000054
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
4
high
[ "home", "work" ]
[ "office" ]
[ "none" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "high", "habit" ]
act_000055
2-minute box breathing
Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.
calm
11
low
[ "study" ]
[ "home", "office" ]
[ "none" ]
behavioral-science-inspired
none
[ "breathing", "reset", "low", "calm", "anxiety" ]
act_000056
Hydrate & posture check
Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.
wellbeing
4
low
[ "commute", "exam_prep" ]
[ "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "awareness", "posture", "hydration", "low", "wellbeing" ]
act_000057
Distraction sweep
Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.
focus
9
low
[ "outdoor" ]
[ "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "concentration", "environment", "setup", "focus", "low" ]
act_000058
Hydrate & posture check
Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.
wellbeing
15
high
[ "exam_prep" ]
[ "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "awareness", "posture", "high", "hydration", "wellbeing" ]
act_000059
2-minute box breathing
Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.
calm
7
medium
[ "exam_prep", "social", "commute" ]
[ "classroom", "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "breathing", "reset", "medium", "calm", "anxiety" ]
act_000060
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
2
medium
[ "outdoor" ]
[ "office", "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "medium", "habit" ]
act_000061
5-minute starter block
Set a 5-minute timer. Write one sentence that defines today’s task. Keep typing without editing until the timer ends.
focus
14
high
[ "exam_prep" ]
[ "outdoors", "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "procrastination", "writing", "high", "focus", "momentum" ]
act_000062
Hydrate & posture check
Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.
wellbeing
5
high
[ "commute", "study" ]
[ "classroom", "transit" ]
[ "notebook" ]
behavioral-science-inspired
none
[ "awareness", "posture", "high", "hydration", "wellbeing" ]
act_000063
Micro-journaling
Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.
calm
14
high
[ "study", "exam_prep" ]
[ "home" ]
[ "phone" ]
behavioral-science-inspired
none
[ "high", "calm", "awareness", "journaling" ]
act_000064
Distraction sweep
Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.
focus
7
low
[ "exam_prep", "library" ]
[ "classroom", "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "concentration", "environment", "setup", "focus", "low" ]
act_000065
Distraction sweep
Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.
focus
5
low
[ "exam_prep" ]
[ "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "concentration", "environment", "setup", "focus", "low" ]
act_000066
Next tiny step
Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.
productivity
14
high
[ "commute", "exam_prep", "work" ]
[ "transit", "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "tasking", "productivity", "high", "incremental", "momentum" ]
act_000067
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
9
medium
[ "library", "study", "commute" ]
[ "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "medium", "habit" ]
act_000068
Batch the minis
Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.
productivity
12
high
[ "exam_prep" ]
[ "transit" ]
[ "notebook" ]
behavioral-science-inspired
none
[ "time", "productivity", "batching", "high", "efficiency" ]
act_000069
Distraction sweep
Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.
focus
11
low
[ "study", "work" ]
[ "classroom" ]
[ "phone" ]
behavioral-science-inspired
none
[ "concentration", "environment", "setup", "focus", "low" ]
act_000070
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
3
high
[ "work" ]
[ "office" ]
[ "none" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "high", "habit" ]
act_000071
Brisk reset walk
Walk briskly indoors or outside for 4 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.
wellbeing
4
high
[ "home" ]
[ "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "movement", "high", "mood", "wellbeing", "recharge" ]
act_000072
Micro-journaling
Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.
calm
9
low
[ "study" ]
[ "classroom", "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "calm", "awareness", "journaling", "low" ]
act_000073
Sunlight micro-dose
If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.
wellbeing
13
medium
[ "study", "outdoor" ]
[ "transit" ]
[ "water" ]
behavioral-science-inspired
none
[ "light", "mood", "medium", "wellbeing", "circadian" ]
act_000074
Single-tab sprint
Close other tabs. Keep only the resource you need. Work for the next 3 minutes without switching.
focus
3
low
[ "exam_prep" ]
[ "office" ]
[ "none" ]
behavioral-science-inspired
none
[ "deep-work", "focus", "discipline", "low", "mono-tasking" ]
act_000075
Ground-5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.
calm
3
medium
[ "outdoor" ]
[ "office" ]
[ "phone" ]
behavioral-science-inspired
none
[ "mindfulness", "grounding", "medium", "calm", "anxiety" ]
act_000076
2-minute box breathing
Sit upright. Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat for 8 cycles. Keep shoulders relaxed.
calm
15
low
[ "exam_prep", "home" ]
[ "office" ]
[ "none" ]
behavioral-science-inspired
none
[ "breathing", "reset", "low", "calm", "anxiety" ]
act_000077
Hydrate & posture check
Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.
wellbeing
3
high
[ "library" ]
[ "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "awareness", "posture", "high", "hydration", "wellbeing" ]
act_000078
Batch the minis
Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.
productivity
13
high
[ "work" ]
[ "transit", "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "time", "productivity", "batching", "high", "efficiency" ]
act_000079
Next tiny step
Define the smallest possible action that moves the task forward, do it immediately, then note the next tiny step .
productivity
7
high
[ "work" ]
[ "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "tasking", "productivity", "high", "incremental", "momentum" ]
act_000080
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
1
low
[ "home", "library" ]
[ "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "low", "habit" ]
act_000081
Next tiny step
Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.
productivity
11
low
[ "home", "social" ]
[ "transit", "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "tasking", "productivity", "low", "incremental", "momentum" ]
act_000082
Hydrate & posture check
Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.
wellbeing
2
high
[ "exam_prep" ]
[ "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "awareness", "posture", "high", "hydration", "wellbeing" ]
act_000083
Ground-5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.
calm
1
medium
[ "exam_prep", "library" ]
[ "outdoors", "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "mindfulness", "grounding", "medium", "calm", "anxiety" ]
act_000084
Batch the minis
Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.
productivity
15
low
[ "exam_prep" ]
[ "classroom" ]
[ "notebook" ]
behavioral-science-inspired
none
[ "time", "productivity", "batching", "efficiency", "low" ]
act_000085
Distraction sweep
Put phone on silent. Clear your desk for 60 seconds. Open only the file you need and outline three bullet points.
focus
11
low
[ "outdoor", "study" ]
[ "office", "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "concentration", "environment", "setup", "focus", "low" ]
act_000086
Sunlight micro-dose
If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.
wellbeing
1
high
[ "exam_prep", "social", "commute" ]
[ "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "light", "high", "mood", "wellbeing", "circadian" ]
act_000087
Brisk reset walk
Walk briskly indoors or outside for 5 minutes, keep arms swinging gently. Each minute, name one thing you’ll do next .
wellbeing
5
medium
[ "library", "classroom", "exam_prep" ]
[ "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "movement", "mood", "medium", "wellbeing", "recharge" ]
act_000088
Brisk reset walk
Walk briskly indoors or outside for 6 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.
wellbeing
6
low
[ "library", "outdoor" ]
[ "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "movement", "mood", "low", "wellbeing", "recharge" ]
act_000089
Batch the minis
Group similar micro-tasks (emails, messages, renaming files). Set a short timer and batch-complete them.
productivity
3
low
[ "social", "study" ]
[ "library", "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "time", "productivity", "batching", "efficiency", "low" ]
act_000090
Hydrate & posture check
Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.
wellbeing
14
low
[ "outdoor" ]
[ "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "awareness", "posture", "hydration", "low", "wellbeing" ]
act_000091
Micro-journaling
Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.
calm
13
low
[ "work", "study" ]
[ "home" ]
[ "water" ]
behavioral-science-inspired
none
[ "calm", "awareness", "journaling", "low" ]
act_000092
Sunlight micro-dose
If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun) and breathe evenly.
wellbeing
8
high
[ "home", "outdoor" ]
[ "library", "classroom" ]
[ "water" ]
behavioral-science-inspired
none
[ "light", "high", "mood", "wellbeing", "circadian" ]
act_000093
Ground-5-4-3-2-1
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. Breathe slowly throughout.
calm
13
medium
[ "study", "exam_prep" ]
[ "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "mindfulness", "grounding", "medium", "calm", "anxiety" ]
act_000094
Micro-journaling
Open a note and write 3 sentences: what I feel, why it might be, and one small kind action I can take next.
calm
13
medium
[ "library", "study", "outdoor" ]
[ "office" ]
[ "phone" ]
behavioral-science-inspired
none
[ "calm", "awareness", "journaling", "medium" ]
act_000095
Hydrate & posture check
Drink a glass of water. Roll shoulders 5 times, sit upright, relax jaw and forehead. Take three slow breaths.
wellbeing
13
medium
[ "commute", "classroom", "social" ]
[ "transit" ]
[ "none" ]
behavioral-science-inspired
none
[ "awareness", "posture", "hydration", "medium", "wellbeing" ]
act_000096
Sunlight micro-dose
If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.
wellbeing
12
high
[ "classroom" ]
[ "office", "classroom" ]
[ "none" ]
behavioral-science-inspired
none
[ "light", "high", "mood", "wellbeing", "circadian" ]
act_000097
Two-minute rule
List 3 tasks that take under 2 minutes. Do them now back-to-back. Check them off as you go.
productivity
10
medium
[ "library", "exam_prep", "commute" ]
[ "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "progress", "productivity", "quick-wins", "medium", "habit" ]
act_000098
Next tiny step
Define the smallest possible action that moves the task forward. Do it immediately, then note the next tiny step.
productivity
12
high
[ "outdoor" ]
[ "library" ]
[ "none" ]
behavioral-science-inspired
none
[ "tasking", "productivity", "high", "incremental", "momentum" ]
act_000099
Brisk reset walk
Walk briskly indoors or outside for 1 minutes. Keep arms swinging gently. Each minute, name one thing you’ll do next.
wellbeing
1
high
[ "outdoor" ]
[ "home" ]
[ "none" ]
behavioral-science-inspired
none
[ "movement", "high", "mood", "wellbeing", "recharge" ]
act_000100
Sunlight micro-dose
If possible, get natural light for a few minutes. Look at the horizon (not directly at the sun). Breathe evenly.
wellbeing
5
high
[ "outdoor", "commute" ]
[ "library", "outdoors" ]
[ "none" ]
behavioral-science-inspired
none
[ "light", "high", "mood", "wellbeing", "circadian" ]