Just One Thing receives mostly positive reviews for its simple, practical tips to improve health and wellbeing. Readers appreciate Mosley's easy-to-understand writing style and scientific backing. Many find the suggestions manageable and enjoyable to incorporate into daily routines. Some criticize the book's formatting and repetitiveness, while others feel the information is basic. Overall, reviewers consider it a quick, motivating read that offers small, achievable changes for better health, though opinions vary on its depth and novelty.
Simple daily habits can yield significant health benefits
Resistance exercises boost muscle strength and brain health
Cold showers and singing enhance mood and resilience
Mindful meditation and breathing techniques reduce stress
Time-restricted eating and balanced nutrition support overall health
Regular movement and posture adjustments combat sedentary lifestyle risks
Learning new skills and engaging in creative activities promote cognitive health
Quality sleep and relaxation techniques are crucial for well-being
Exposure to nature and green spaces improves mental and physical health
Social connections and enjoyable activities contribute to longevity and happiness
Small changes really can yield big benefits in terms of better mood, improved sleep, a sharper brain and reduced disease risk.
Sustainable lifestyle changes. Implementing small, manageable changes to your daily routine can lead to significant improvements in overall health and well-being. The key is to start with simple, achievable goals and gradually build upon them. This approach makes it easier to create lasting habits that can have a profound impact on your physical and mental health.
Science-backed strategies. Research has shown that even minor adjustments to daily habits can result in measurable health benefits. Some examples include:
Taking short, regular breaks throughout the day to reduce stress and improve productivity
Practicing gratitude or mindfulness for a few minutes each day to enhance mood and mental clarity
Incorporating brief periods of physical activity, such as a 10-minute walk, to boost energy levels and cardiovascular health
Making small dietary changes, like adding more vegetables to meals or reducing sugar intake, to support overall nutrition and weight management
Squats work the biggest muscles in your body and are probably the best single exercise you can do.
Muscle preservation. After age 30, we naturally begin to lose muscle mass at a rate of about 5% per decade. Resistance exercises, such as squats and push-ups, are crucial for maintaining and building muscle strength. These exercises not only improve physical appearance and posture but also help prevent age-related muscle loss and associated health issues.
Cognitive benefits. Surprisingly, resistance exercises have been shown to have significant positive effects on brain health. Research indicates that:
Squats and other resistance exercises increase blood flow to the hippocampus, a brain region critical for learning and memory
The physical action of moving against resistance stimulates the release of BDNF (brain-derived neurotrophic factor), which promotes the growth of new brain cells and connections
Regular resistance training can improve cognitive function, including attention, problem-solving skills, and processing speed
Anecdotal evidence is the weakest form of evidence but we know there are literally thousands of people who will tell you that going into cold water has improved their mood and morale.
Cold exposure benefits. Taking brief cold showers or engaging in cold water immersion can have surprising effects on both physical and mental health. This practice has been shown to:
Boost mood and reduce symptoms of depression
Strengthen the immune system
Lower inflammation in the body
Improve cardiovascular health
The power of singing. Singing, even if you're not particularly talented, can have remarkable effects on well-being:
Releases endorphins and oxytocin, promoting feelings of pleasure and social bonding
Reduces stress and anxiety levels
Improves breathing and lung function
Enhances cognitive function and memory
Both cold exposure and singing can be viewed as forms of hormesis – mild stressors that, when applied in moderation, can lead to adaptive responses that strengthen the body and mind.
Slow breathing is an incredibly potent way of giving yourself a mini-tranquiliser.
Stress management. Mindful meditation and controlled breathing exercises are powerful tools for managing stress and anxiety. These practices help activate the parasympathetic nervous system, which counteracts the body's stress response. Regular practice can lead to:
Reduced levels of cortisol, the stress hormone
Improved emotional regulation
Enhanced focus and concentration
Better sleep quality
Practical techniques. Simple breathing exercises and meditation practices can be easily incorporated into daily life:
4-7-8 breathing: Inhale for 4 counts, hold for 7, exhale for 8
Body scan meditation: Progressively relaxing each part of the body
Mindfulness of breath: Focusing attention on the sensations of breathing
Loving-kindness meditation: Cultivating feelings of compassion for self and others
These techniques can be practiced for just a few minutes each day, making them accessible even for those with busy schedules.
We now know that when you eat is an important third component of good nutrition.
Circadian rhythm alignment. Time-restricted eating (TRE) involves limiting food consumption to a specific window of time each day, typically 8-12 hours. This practice aligns eating patterns with the body's natural circadian rhythms, which can lead to numerous health benefits:
Improved insulin sensitivity and blood sugar control
Enhanced fat burning and weight management
Better sleep quality
Reduced inflammation and oxidative stress
Nutrient-dense foods. Alongside TRE, focusing on a balanced diet rich in whole, nutrient-dense foods is crucial for optimal health:
Prioritize fruits, vegetables, whole grains, and lean proteins
Include sources of healthy fats, such as avocados, nuts, and olive oil
Incorporate fermented foods to support gut health
Limit processed foods, added sugars, and excessive salt intake
By combining TRE with a balanced diet, individuals can optimize their nutritional intake and support overall health and longevity.
We were designed to be moving most of the day. Sitting slows our metabolism and drops everything to a resting level.
Dangers of prolonged sitting. Extended periods of sitting have been linked to numerous health risks, including:
Increased risk of heart disease, type 2 diabetes, and certain cancers
Poor posture and back pain
Reduced muscle strength and flexibility
Decreased cognitive function and mood
Movement strategies. Incorporating regular movement throughout the day is crucial for mitigating these risks:
Stand up and move for at least 2-3 minutes every hour
Use a standing desk or alternate between sitting and standing
Take walking meetings or phone calls
Perform simple exercises like squats or stretches during breaks
Use a treadmill desk or under-desk bike for low-intensity movement while working
By making a conscious effort to move more frequently, even in small ways, individuals can significantly reduce the negative impacts of a sedentary lifestyle.
We believe it can reverse that feeling of "slowing down" you get with age, and if you continue mastering the skill, this benefit could extend to other thinking skills and improve memory too.
Neuroplasticity. The brain's ability to form new neural connections and reorganize itself continues throughout life. Engaging in novel and challenging activities stimulates this process, leading to improved cognitive function and potentially slowing age-related cognitive decline.
Cognitive benefits. Learning new skills and participating in creative activities offer numerous advantages for brain health:
Enhanced memory and problem-solving abilities
Improved focus and attention
Increased cognitive flexibility and adaptability
Reduced risk of dementia and age-related cognitive decline
Examples of brain-boosting activities:
Learning a new language or musical instrument
Taking up a new hobby like painting, dancing, or photography
Solving complex puzzles or playing strategy games
Engaging in challenging physical activities that require coordination and skill
Sleep is when your body should be in a state of rest and repair, but if you go to bed having eaten throughout the evening, your body will have to focus on digestion instead.
Sleep importance. Quality sleep is essential for physical and mental health, affecting everything from cognitive function to immune system strength. Poor sleep has been linked to increased risks of obesity, heart disease, and mental health issues.
Sleep optimization strategies:
Maintain a consistent sleep schedule, even on weekends
Create a relaxing bedtime routine to signal the body it's time to wind down
Keep the bedroom cool, dark, and quiet
Limit screen time and exposure to blue light before bed
Avoid large meals, caffeine, and alcohol close to bedtime
Relaxation techniques. Incorporating relaxation practices can improve sleep quality and overall well-being:
Progressive muscle relaxation
Guided imagery
Deep breathing exercises
Gentle yoga or stretching
Aromatherapy with calming scents like lavender
Nature calms our system of inflammatory cytokines which are the alarm bells for the body.
Nature's healing power. Spending time in natural environments has been shown to have numerous positive effects on both physical and mental health:
Reduced stress and anxiety levels
Improved mood and self-esteem
Enhanced immune function
Lower blood pressure and heart rate
Increased creativity and cognitive function
Practical nature engagement. Incorporating nature into daily life can be achieved through various means:
Take regular walks in parks or wooded areas
Practice "forest bathing" by mindfully engaging with natural surroundings
Bring nature indoors with houseplants or nature-inspired decor
Engage in outdoor activities like gardening or hiking
Seek out green spaces in urban environments, such as rooftop gardens or community parks
Even brief exposure to nature can yield benefits, making it a valuable practice for those living in urban areas or with limited access to natural environments.
Doing a thing with a friend or loved one not only makes you more accountable; it can also make it more fun.
Social bonds and health. Strong social connections have been consistently linked to better health outcomes and increased longevity. Maintaining meaningful relationships can:
Reduce stress and inflammation in the body
Lower the risk of cardiovascular disease and cognitive decline
Enhance emotional well-being and resilience
Promote healthier lifestyle choices through positive influence
Enjoyable activities. Engaging in activities that bring joy and satisfaction is crucial for overall well-being:
Stimulate the release of feel-good neurotransmitters like dopamine and serotonin
Provide a sense of purpose and accomplishment
Offer opportunities for social connection and shared experiences
Serve as a buffer against stress and negative emotions
Examples of socially engaging and enjoyable activities:
Joining a club or group based on shared interests
Volunteering for a cause you care about
Participating in team sports or group fitness classes
Attending cultural events or concerts with friends
Organizing regular game nights or potluck dinners with loved ones
By prioritizing social connections and engaging in activities that bring joy, individuals can significantly enhance their quality of life and promote long-term health and happiness.