The Phenomenal Four - Part 1

4 Habits to Battle Depression and Find Peace:

• exercise for half an hour
• clean, fix, repair, or build something you can see
• pray for half an hour
• go do something meaningful for someone else

A few months ago I saw an Instagram Reel with Father Paul Truebenbach claiming that doing these 4 things would cure/stop depression. Then I was like "hmm, sure I'll give it a go." On the days I exercised, spent time in prayer, accomplished something tangible around the house, and intentionally did something meaningful for someone else (usually my wife), I always had better days. I was calmer. More patient, more focused, more grateful. I slept better and handled stress better. Life simply felt... lighter. On the days I neglected those habits, everything seemed just a little heavier. At first, I assumed it was a coincidence. Then it happened again. And again. Eventually I stopped asking if these habits worked and started asking why. That question sent me down a rabbit hole of neuroscience, psychology, and medical research. What I found surprised me.

Many of the simplest daily practices - ones humanity has embraced for thousands of years - are now among the most well-supported lifestyle interventions for improving mental health. This isn't a claim that depression can be cured by positive habits alone. Depression is a real medical condition, and many people need counseling, medication, or both. There should never be shame in seeking professional help. But if we asked a different question - "What daily habits make a human being more resilient, peaceful, and capable of flourishing?" - I believe these four belong near the top of the list.

1. Exercise for Thirty Minutes: Move Your Body. Change Your Brain.

If there were a medication that increased dopamine, serotonin, endorphins, improved memory, promoted the growth of new brain cells, reduced inflammation, improved sleep, and lowered symptoms of depression, it would become one of the most prescribed treatments in the world. Exercise already does all of those things.

In one of the largest analyses ever conducted, researchers publishing in the British Medical Journal (BMJ) reviewed 218 randomized controlled trials involving more than 14,000 participants. Walking, jogging, strength training, yoga, and other forms of exercise consistently produced moderate improvements in depressive symptoms, often comparable to established treatments for mild-to-moderate depression.

Scientists now know why. Exercise increases Brain-Derived Neurotrophic Factor (BDNF), sometimes called "fertilizer for the brain." BDNF helps grow and strengthen neural connections, particularly in areas affected by chronic stress and depression. Exercise also increases dopamine (improving motivation and reward), serotonin (supporting emotional stability), endorphins (reducing pain and improving mood), and endocannabinoids (creating calm and reducing anxiety).

At the same time, it lowers chronic cortisol, reduces inflammation, improves cardiovascular health, enhances sleep quality, and strengthens the brain's ability to adapt to stress. For me, exercise has become much more than fitness. It clears the mental fog. It reminds me that difficult things become easier through consistency. Some of my best decisions have been made running on a trail sweating, wondering why I'm outside in the heat or cold. I've never regretted starting a run. Sometimes the most powerful therapy is simply putting one foot in front of the other. You don't have to win a race to find peace. Just competing with ourselves and being better than yesterday radiates so much personal joy. A one-mile walk is better than 1 hour on the couch. Yes, I'm just like you. MOST of the time I don't want to do anything. Doing it anyways as long as you're not sick or injured also reaps positive benefits.

2. Clean, Fix, Repair, or Build Something: Create Order Where There Was Chaos.

One of the most surprising discoveries wasn't found in a research paper. It happened in my own garage. Or while doing dishes. Or folding laundry. Or fixing something that had been broken for months. Somehow, every time I completed a visible task, I felt just a little more capable. Behavioral Activation - one of the most effective evidence-based treatments for depression - works from a remarkably simple principle: action often comes before motivation. Most people wait until they feel motivated, but behavioral activation teaches the opposite. Start moving, and motivation often follows.

Research has found that clutter increases cortisol, competes for our attention, and contributes to stress and anxiety. Conversely, creating visible order reduces cognitive overload and gives the brain immediate evidence that progress is possible. Every completed task becomes a small vote for hope. Every repaired hinge, every clean kitchen, every organized closet, every flower planted, and every board nailed into place. You are reminding your brain that the world is not fixed in its current condition. Things can improve - especially you.

Come back tomorrow for Part 2 of this topic!

This article reflects both scientific research and my own experience. It is not intended as medical advice. If you are struggling with significant depression or thoughts of self-harm, please reach out to a qualified healthcare professional. Sometimes the strongest thing we can do is ask for help.