10 elements of the Tinicamps' program

1. Mindfulness & Meditation

• Study: “Effects of mindfulness breathing meditation on stress and cognitive functions: a heart rate variability and eye-tracking study” – Hooi L.Y. et al.., Scientific Reports (2025).

• Summary: In this 4-week trial, young adults practicing mindfulness breathing meditation showed significantly improved cognitive flexibility and lower perceived stress compared to an active control, highlighting meditation’s benefits for mental performance and stress reduction.

• DOI: 10.1038/s41598-025-23727-z

• Study: “Forest bathing enhances sleep, mood, and immunity: insights from low-latitude evergreen broad-leaved forests” – Dai X. et al.., Frontiers in Forests and Global Change (2025).

• Summary: Immersive walks in a forest environment led to broad health benefits – participants had better sleep quality, improved mood and lower stress levels, and even showed boosts in immune markers after forest bathing. This suggests that “shinrin-yoku” provides measurable mental and physical wellness improvements.

• DOI: 10.3389/ffgc.2025.1619569

2. Forest Bathing (Shinrin-yoku)

3. Digital Detox & Dopamine Fasting

• Study: “Smartphone screen time reduction improves mental health: a randomized controlled trial” – Pieh C. et al.., BMC Medicine (2025).

• Summary: In a randomized trial, young adults who limited their smartphone use to ≤2 hours per day for 3 weeks showed significant improvements in well-being and sleep quality, along with reductions in stress and depressive symptoms, compared to controls. This supports the idea that a “digital detox” can directly enhance mental health.

• DOI: 10.1186/s12916-025-03944-z

• Study: “Managing Circadian Rhythms: A Key to Enhancing Mental Health in College Students” – Yeom J.W., Park S., Lee H.J., Psychiatry Investigation (2024).

• Summary: This review found that disrupted circadian rhythms (irregular sleep patterns, light exposure at night) are linked to higher rates of depression, anxiety, and bipolar disorder, while stabilizing one’s sleep schedule and light/dark cycle can significantly improve mental health outcomes. In practice, good sleep hygiene (consistent bedtimes, morning light, limited nighttime blue light) supports better mood and resilience.

• DOI: 10.30773/pi.2024.0250

4. Circadian Health & Sleep Hygiene

5. Breathwork & Physiological Sigh

• Study: “Brief structured respiration practices enhance mood and reduce physiological arousal” – Yilmaz Balban M. et al.., Cell Reports Medicine (2023).

• Summary: A 1-month RCT showed that just 5 minutes of daily breathwork – especially “cyclic sighing” (two quick inhales and a long exhale) – led to greater improvements in mood and reductions in stress physiology than a daily mindfulness meditation. In other words, simple breathing exercises (focusing on extended exhalation) proved highly effective for anxiety relief.

• DOI: 10.1016/j.xcrm.2022.100895

• Study: “Can flow proneness be protective against mental and cardiovascular health problems? A genetically informed prospective cohort study” – Gaston E. et al.., Translational Psychiatry (2024).

• Summary: In a cohort of 91,000 adults, those who frequently experienced “flow” (deep, absorbed focus in activities) had a significantly lower risk of developing depression and anxiety disorders over. This suggests that cultivating deep focus or immersive “flow” activities can be protective for mental health, while also allowing for mind-wandering breaks may boost creativity and reduce stress (by giving the brain time to recharge).

• DOI: 10.1038/s41398-024-02855-6

6. Deep Focus & Mind Wandering

7. Morning Sunlight & Evening Digital Sunset

• Study: “Higher Levels of Morning and Daytime Light Exposure Associated with Positive Sleep Indices in Professional Team Sport Athletes” – Stevenson S. et al.., Nature and Science of Sleep (2024).

• Summary: An observational study showed that athletes who got more bright light in the morning and daytime had longer total sleep and better sleep quality, whereas those exposed to more light in the evenings slept worse. These findings underscore the circadian benefit of morning sunlight (to boost alertness and regulate the body clock) and a “digital sunset” (dim, low-blue light evenings to promote good sleep).

• DOI: 10.2147/NSS.S471017

• Study: “A systematic review of the impact of therapeutical biophilic design on health and wellbeing of patients and care providers in healthcare services settings” – Al Khatib I. et al.., Frontiers in Built Environment (2024).

• Summary: This comprehensive review found that incorporating nature into indoor spaces — views of greenery, natural materials, sunlight, plants, and soothing sounds — greatly reduces stress and anxiety in users. In healthcare settings, biophilic design was shown to lower pain levels, shorten hospital stays, and improve overall emotional well-being, indicating that engaging multiple senses with nature has tangible therapeutic benefits.

• DOI: 10.3389/fbuil.2024.1467692

8. Biophilic Design & Sensory Engagement

9. Journaling & Cognitive Restructuring

• Study: “Positive expressive writing interventions, subjective health and wellbeing in non-clinical populations: A systematic review” – Hoult L.M. et al., PLOS One (2025).

• Summary: Decades of research show that regular journaling can significantly reduce symptoms of depression and anxiety (by roughly 20–45%) and improve overall mental and physical health. Notably, some studies even found guided journaling exercises as effective as cognitive-behavioral therapy in improving mood and outlook, since writing helps people reframe negative thoughts into more positive, constructive ones (a core principle of cognitive restructuring).

• DOI: 10.1371/journal.pone.0308928

• Study: “‘Awe Walks’ Boost Emotional Well-Being” – Sturm V.E. et al. (published in Emotion, 2020).

• Summary: In this study, older adults were asked to take brief weekly walks specifically seeking out feelings of awe in nature. Over 8 weeks they reported increasing awe, joy, compassion, and gratitude, and had significantly greater positive emotions and less daily stress compared to a control. This illustrates how experiencing awe in nature can foster profound gratitude and mood boosts while reducing feelings of distress.

• DOI: 10.1037/emo0000793

10. Nature-based Awe & Gratitude

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