A new international study has highlighted how everyday lifestyle choices can make a noticeable difference to young people’s wellbeing. The research, published in PLOS One in August 2025, found that even small improvements in sleep, diet, and exercise were linked to feeling better on the same day.
The research combined three studies of young adults aged 17–25, with more than 1,500 participants across New Zealand, the United Kingdom, and the United States. For two weeks, participants kept daily records of their habits and reported on their mental wellbeing. By tracking behaviours and mood together, the researchers were able to see which activities made the most difference.
Sleep quality makes the biggest impact
Among the three lifestyle factors, sleep quality stood out as having the strongest and most consistent effect on wellbeing. Dr Jack Cooper, lead author of the study, explained that the benefits came from small changes, not just big ones: “Young adults don’t have to reach some objective benchmark of healthiness to see wellbeing improvement. Sleeping a little better, eating a little healthier, or exercising even for 10 minutes longer than you normally do was associated with improvements to how you feel that day.”
This finding underlines the value of sleep quality over quantity alone. It suggests that when people feel rested, they are more likely to experience positive emotions and resilience in day-to-day life.
Food and exercise still matter
The study also found that eating more fruit and vegetables and being physically active had a positive link to daily wellbeing. Participants did not need to make dramatic changes; rather, wellbeing improved simply when individuals ate more produce or moved more than they typically did.
Co-author Professor Tamlin Conner emphasised that all three habits played a role: “Of these healthy habits, sleep quality stood out as the strongest and most consistent predictor... but eating fruit and vegetables and being active also helped boost wellbeing.”
The combination of healthy sleep, diet, and exercise formed a pattern of small, achievable behaviours that contributed to improved mental health across different countries and cultures.
Broad relevance beyond young adults
Although the research focused on people in their late teens and early twenties, the findings carry a wider message. The study reinforces that wellbeing is influenced by daily choices that are accessible to most people, regardless of age or location. Simple habits like improving sleep routines, eating extra fruit and vegetables, or getting a bit more movement into the day can all have immediate, measurable benefits.
The fact that wellbeing improvements were recorded within the same day makes these results particularly noteworthy. It suggests that lifestyle behaviours are not only important for long-term health, but can also help people feel better in the moment.
Why this matters
While the study did not focus on financial decisions, the findings point to an important link between lifestyle habits and resilience. Better wellbeing can help people manage stress, maintain perspective, and stay focused when dealing with challenges in life — including financial ones.
The researchers conclude that small steps in everyday life can add up to significant gains in wellbeing. As Dr Cooper’s comment suggests, it’s not about striving for perfection; even modest improvements can make a meaningful difference to how people feel.
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