When it comes to improving subjective well-being, there are lots of options that work equally well according to a new meta-analysis of 12 different well-being-focused interventions.

For this systematic review (Wilkie et al., 2026) published in Nature Human Behaviour, researchers from Swansea University’s School of Psychology analyzed data from 183 randomized controlled trials involving 22,811 adults.

By doing a head-to-head comparison of a dozen different well-being-focused routines, the researchers were able to identify how different approaches stacked up against one another. A clear pattern emerged across the analysis: most interventions improved well-being compared with inactive controls, and many performed similarly well.

Notably, the researchers found that there wasn’t a single approach to improving subjective well-being that outshined others for every person all the time. Because many of these interventions have similar levels of efficacy, adherence becomes the ultimate tie-breaker.

"What this study makes clear is that well-being can be supported through multiple, evidence-based pathways," senior author Andrew Kemp said in a January 2026 news release. "Psychological interventions, exercise and mind–body practices all perform well, which means services and policymakers have real flexibility to design programs that fit different settings and preferences."

8 Well-Being Options to Choose From

Below are eight evidence-supported approaches drawn from the analysis, listed in alphabetical order. The science suggests they’re all effective options depending on your personal preference and lifestyle:

• Acceptance-Based Approaches: Interventions like Acceptance and Commitment Therapy (ACT) focus on making room for difficult thoughts while acting in line with personal values. This approach is both sustainable and effective for long-term emotional health.
• Compassion-Focused Interventions: Learning to respond to difficulty with less self-criticism supports resilience even when life is messy. These benefits showed up regardless of external circumstances.
• Exercise Alone: You don’t need to be awe-inspired for movement to work. A solo run or gym session provides a direct pathway to better mental health through the motor system without requiring a specific mindset.
• Exercise Paired With Psychological Elements: While many habits work, this combination produced the largest statistical effect in the entire study. It involves linking movement to a psychological tool, such as focusing on a personal value or long-term health goal during your workout.
• Mindfulness-Based Practices: Mindfulness and meditation reliably supported well-being without requiring mystical experiences. The frequency of the practice matters more than experiencing transcendence every time.
• Positive Psychology Activities: These tools (like gratitude journaling) work well as standalone habits or when paired with movement. They’re highly accessible and can be integrated into almost any schedule.
• Socially Supported Interventions: Well-being-focused interventions performed in groups often had a larger impact on social well-being. The presence of others acts as a "booster shot" for mental health maintenance.
• Yoga: Doing any type of yoga (e.g., Bikram, Hatha, Vinyasa, etc.) combines physical and mental focus. While yoga isn’t uniquely superior to other well-being-focused interventions, it is an excellent multi-modal practice.

Healthy Skepticism: Moving Beyond the Hype

One of the most eye-opening aspects of this meta-analysis is what didn’t dominate the rankings. Nature-based and novelty-focused interventions, such as forest bathing, often receive outsized media attention. However, in this meta-analysis, they didn’t consistently outperform simpler, more accessible approaches like indoor exercise.

This doesn’t mean that being exposed to nature isn’t extremely beneficial; it simply means it’s not a mandatory ingredient for improving your subjective well-being. You can run on a treadmill at your local gym while staring at a brick wall or row on stationary equipment in your basement and still reap huge well-being benefits.

Awe is extraordinary when it happens, but science suggests you don’t need to chase "wow" moments to feel better.

What This Means for Your Everyday Life

The take-home message from this research is to choose a practice based on your personality and daily schedule as opposed to perpetually seeking eudaimonia or rarefied peak experiences.

Across 183 randomized controlled trials, ordinary actions repeated over time were what reliably increased happiness. Interventions that combined action and psychological elements often performed better than movement alone, but even indoor cardio delivered reliable results.

You don’t need access to green spaces or forests to feel better. Just doing something (anything!) to improve your well-being is more important than "doing the perfect thing." Bottom line: Find a well-being practice that fits your life that you’ll stick with, and keep showing up.

References

Lowri Wilkie, Zoe Fisher, Antonia Geidel, Isabel Goodall, Shannon Kamil, Elen Davies & Andrew Haddon Kemp. "A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials of Well-Being-Focused Interventions." Nature Human Behaviour (First published: January 02, 2026) doi:10.1038/s41562-025-02369-1