In a new city with no friends nearby, Sara spent her evenings doom-scrolling. An 8-week plan with less screen time, a balcony herb garden and Saturday volunteering.
Pharmacist, recently moved cityBirmingham, UKIssue: Low mood
Illustrative example. These people are made up to show how a plan works. They are not real users, and results differ from person to person.
Where Sara started
Sara felt flat most days, scrolled for 4 hours a night, slept badly, and had stopped calling her family. She had a gentle check with her GP, who supported trying the plan.
Goal
Feel like herself again, and build a life in the new city.
The science behind the plan
Every step comes from these methods, each backed by published research.
Behavioural activation
Plan small activities that bring a sense of pleasure or achievement, and rate mood before and after.
App timers on, phone charged in the kitchen, no scrolling in bed.
Source: Hunt et al. (2018), Limiting social media to 30 minutes a day lowered loneliness and low mood, Journal of Social and Clinical Psychology
Gardening
Herbs and tomatoes in pots on her balcony, watered every morning.
Source: Soga, Gaston and Yamaura (2017), Gardening is beneficial for health: a meta-analysis, Preventive Medicine Reports
Volunteering
Saturday mornings at a community food bank, meeting people in her new area.
Source: Jenkinson et al. (2013), Volunteering and wellbeing: systematic review, BMC Public Health
Brisk walking
A brisk 20-minute walk on most days, at lunch or after work.
Source: Noetel et al. (2024), Exercise for depression: network meta-analysis, BMJ
A typical day
Water the balcony plants, then rate your moodScience · 5 min
Brisk walk at lunchScience · 20 min
Phone in the kitchen by 10 pmScience · 1 min
A few minutes of dhikr after MaghribFaith · 5 min
Islam
Optional faith track
Sara chose to add these. They sit next to the science steps, never instead of them. Sources are pending scholar review.
Reflection on ease after hardship
Source: Quran 94:5–6
Why it fits: Hope that pairs with the slow, steady steps of behavioural activation.
Remembrance (dhikr) after Maghrib
Source: Quran 13:28
Why it fits: A calm evening routine in place of scrolling.
Every good deed is charity
Source: Sahih al-Bukhari 6021 (grade: Sahih)
Why it fits: Supports her Saturday volunteering at the food bank.
These practices are data-based suggestions drawn from cited sources. They are not a fatwa or religious ruling, and they are not advice from a mufti or scholar. Please consult a qualified scholar for personal religious guidance.