Tag: wellness

Bleach has a reputation for going scorched earth on bacteria. But not everyone is comfortable with using it; bleach can interact dangerously with other common chemicals and has to be handled with care. For those reasons, many people avoid it altogether. 

That may not be a bad strategy. Experts say that although there are a handful of instances when bleach is useful, it doesn’t need to be used as a regular cleaning product in one’s home.

Here’s what to know about how best to use bleach and when easier-to-handle alternatives work better.

What is bleach, anyway?

Bleach, the chemical compound sodium hypochlorite, is a disinfectant. There’s a difference between cleaning and disinfecting, says Katie Sullivan, director of issue communications at the American Cleaning Institute, an industry trade group. “Cleaning is the physical removal of dirt, germs, and debris by scrubbing, washing, and rinsing,” she says. Disinfecting involves killing any remaining germs on a surface after it’s been cleaned.

Read More: The New Way to Predict Your Risk of a Heart Attack

When routinely cleaning your home, soap and warm water is almost always adequate, says Rebecca Fuoco, director of science communications at the Green Science Policy Institute, a nonprofit that advocates for safer chemical use. “The bottom line is that you often don’t need to disinfect your home,” she says. “You just need to clean your home.”

When to use bleach

There are a few instances in which bleach is worth using. Fuoco says disinfecting with bleach is warranted for sanitizing surfaces contaminated with bodily fluids, feces, or vomit from someone who was sick. 

Hot, soapy water is generally sufficient for cleaning up everyday messes on kitchen countertops, cutting boards, and kitchen sinks, says Taylor Dunivin, a toxicologist with the Environmental Working Group, an environmental health nonprofit. Very diluted bleach can be used to disinfect surfaces where food with potentially harmful bacteria, like raw chicken, was prepared, but Dunivin recommends using other food-contact sanitizers instead. She adds that you should avoid using general home disinfectant products that aren’t made for food surfaces as they can leave behind a harmful residue.

Read More: 5 Weird Symptoms of Dehydration

Bleach isn’t even necessary or recommended for cleaning your bathroom or shower. “If you notice a little mold in your shower, you can scrub the area with detergent and water—you don’t need to use bleach,” Dunivin says. For toilets, she recommends using cleaning products with lactic acid.

Fatigue is different from simply being tired. When you’re tired, you can sleep, and the sensation goes away. But fatigue goes deeper and starts to interfere with a person’s everyday activities. “Fatigue is this draining, exhausting feeling,” says Leorey Saligan, a researcher who studies the condition at Rutgers University. “It’s not just physical, but also psychological and cognitive.”

For people dealing with chronic illnesses like cancer, multiple sclerosis, or Long COVID, fatigue can be a common experience. If it lingers for weeks, you should check with a doctor to rule out medical conditions like anemia or heart problems. 

But many people will also experience short-term fatigue over their lifetimes—for  physical, mental, or psychological reasons. Here’s what you can do about it when it strikes.

Get moving

Regular exercise like walking, light strength training, and yoga is one of the most powerful ways to fight fatigue, says Saligan. “Physical exercise has really been very effective in reducing the severity and impact of fatigue,” he says. But there’s a catch: if you’re fatigued, it’s really hard to want to push yourself physically. 

Starting small can help. One 2008 study published in the journal Psychotherapy and Psychosomatics found that low-intensity exercise reduced fatigue symptoms by 65% in people who didn’t exercise—a greater reduction than with medium-intensity exercise. Experts advise avoiding exercise late in the day, when it can keep you awake into the night.

Fill your water bottle

Drinking enough water can improve focus and blood flow, all while making it easier for your body to move. Aim for at least a liter a day, says Jodi Stookey, a nutrition epidemiologist who studies hydration. It’s especially important to drink water in the morning, because you need to rehydrate after a long night of rest.

Read More: Why You Should Warm Up Your Feet Before Bed

Even mild dehydration can lead to feelings of lethargy and fatigue. In a 2019 study, dehydrated college students improved their short-term memory, attention, and reaction times an hour after drinking 1.5 liters of water.

Rest regularly—at night

Paradoxically, rest can be challenging for people with true fatigue. That’s because resting excessively can actually make fatigue worse. Instead of taking daytime naps, which can disrupt sleep at night, aim for a regular sleep schedule. In order to have good sleep hygiene, make your room cool and dark. Try to limit screens before bedtime, and use a calming routine to wind down. Keep alcohol and caffeine hours from bedtime as well.

Brew a coffee

Most people are aware that java can give them a jolt. But studies have also shown that consuming caffeine before a mentally tiring task reduces the feeling of cognitive fatigue. Different studies have found effects between 40 and 300 milligrams daily—which is between half a cup and four cups of coffee. Caffeine can also help fight physical fatigue, but too much can also cause energy crashes and more fatigue, so experts recommend not drinking more than four cups per day.

Get into nature

Green spaces are restorative and calming, but they also can fight fatigue. Several studies have documented how being exposed to nature can help cognitive fatigue. That’s because being in natural places enhances working memory, attention control, and cognitive flexibility. Other studies show that people tend to recover from fatigue more quickly when they’re exposed to natural settings like forests or parks.

Read More: What’s the Easiest Way to Start Strength Training?

Listen to your favorite music

A 2025 research review published in PLoS One found that when people who were cognitively fatigued listened to music during memory tasks, they were less likely to make mistakes than people who did the task without listening to music. Researchers believe that’s because music activates the brain’s dopaminergic system: the network of neurons that produces and releases the neurotransmitter dopamine, says Martin Behrens, a researcher at the University of Applied Sciences for Sport and Management Potsdam in Germany, who studies the mechanisms of fatigue and their role in human performance in health and disease. But research in this area is still early, he adds.

Vitamin D is often called the “sunshine vitamin” because it is made by the body after the skin receives direct sun exposure. This fat-soluble vitamin is also available from certain foods such as fatty fish, mushrooms, egg yolks, and fortified dairy products, but exposure to ultraviolet B (UVB) light is a major contributor to people’s vitamin D stores.

Given that there are fewer hours of daylight and less intense sunlight during the winter in many parts of the world, it can be hard to maintain sufficient vitamin D levels in your body. A 2023 study from Slovenia found that 63% of adults who were not taking vitamin D supplements had insufficient vitamin D levels during the winter, compared to only 6% in the summer.

“When you are bundled up from head to toe and have limited sun exposure in the winter months in the northern hemisphere, your body is not absorbing as much vitamin D as it may in warmer conditions,” says Kelsey Higgins, a nutrition support dietitian at the Vanderbilt University Medical Center.

Adequate amounts of vitamin D are important for overall health and well-being. Besides promoting calcium and phosphorus absorption, which are critical for building and maintaining bone density, “vitamin D plays a role in immune function, it decreases inflammation, and it helps with muscle coordination,” says Carla Bouwmeester, a clinical professor in the department of pharmacy and health systems sciences at Northeastern University.

In kids, vitamin D is essential for preventing rickets, a bone-softening disease. And vitamin D has been found to have mood-regulation benefits in adults.

How much vitamin D is enough?

“Some people can meet some or all of their vitamin D needs through exposure to sunlight,” says Dr. Elizabeth Ko, an associate clinical professor at the David Geffen School of Medicine at UCLA and medical director of the UCLA Health Integrative Medicine Collaborative. “However, the season, time of day, length of day, cloud cover, smog, skin melatonin content, and sunscreen use are among the factors that affect UV radiation exposure and vitamin D synthesis.”

While guidance about sufficient intake of vitamin D doesn’t change with the seasons, your body’s level of vitamin D can, Ko says.

As far as dietary sources go, the recommended intake of vitamin D depends on your age: 600 I.U. per day for kids and adults up to age 70, and 800 I.U. per day for adults ages 71 and older.

Read More: Can I Make My Sweet Tooth Go Away?

The trouble is, “there aren’t a lot of robust food sources of vitamin D,” says Joan Salge Blake, a clinical professor of nutrition at Boston University and host of the nutrition and health podcast Spot On! Vitamin D is present in fatty fish (such as trout, salmon, sardines, and tuna), beef liver, egg yolks, some mushrooms, and fortified foods such as cow’s milk, some plant-based milks, and breakfast cereals—but few other foods have it.

Certain people are at an elevated risk for developing vitamin D insufficiency all year long. These include older adults (partly because the skin’s ability to synthesize vitamin D decreases with age) and people with certain medical conditions such as celiac disease, Crohn’s disease, ulcerative colitis, and other disorders that interfere with the body’s ability to absorb dietary fat. People who have had gastric bypass surgery can also become deficient in vitamin D, says Bouwmeester.

People with darker skin are also at risk for low vitamin D because the melanin pigment in their skin reduces their ability to produce vitamin D from sun exposure, Bouwmeester says. 

And some medications—including corticosteroids (like prednisone) and certain weight-loss drugs (like Orlistat)—can reduce vitamin D absorption.

To supplement or not to supplement?

“In the winter months, we don’t typically have enough sun exposure to make vitamin D,” says Jacqueline Vernarelli, a public health nutritionist and associate professor at Sacred Heart University. “This means that in the winter we need to make sure we are getting more from foods or supplements.”

If you don’t typically consume sufficient amounts of vitamin-D-rich foods, you may want to consider taking a vitamin D supplement. Your best bet is to “get your vitamin D level checked by your doctor,” advises Salge Blake. A simple blood test can measure your body’s vitamin D levels. Generally, blood levels of 20 ng/mL are considered sufficient for most people.

“If it’s low, you can discuss taking a supplement,” Salge Blake says. If you decide to take a supplement, have your vitamin D level checked again after a few months “to make sure it’s where it needs to be,” she adds.

Read More: Why Are People Obsessed With Hypochlorous Acid?

In supplement form, vitamin D comes as either vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol). While both forms can raise blood levels of vitamin D, vitamin D3 increases blood levels of vitamin D “to a greater extent than vitamin D2 and can maintain those higher levels for longer periods of time,” says Ko.

You may have seen people on social media spritzing hypochlorous acid on their faces, bedding, countertops, and dog blankets. They say the substance can treat skin conditions, like acne, and sanitize surfaces. 

Does it live up to the hype? Doctors say they’re on to something. 

Hypochlorous acid, or HOCl, is a weak acid that your body naturally produces on its own. But it’s also an ingredient in several skincare sprays and cleaning products. 

The antibacterial and anti-inflammatory properties of HOCl mean it can fight germs, calm the skin, and treat wounds without being irritating, says Dr. Howard Sobel, a cosmetic dermatologic surgeon at Lenox Hill Hospital in New York City. “It’s powerful, but gentle.”

Here’s what to know about hypochlorous acid, its benefits, and how and when to use it. 

What is hypochlorous acid? 

Your body’s white blood cells naturally produce hypochlorous acid as part of its immune system response to bacteria or other pathogens, says Dr. Marisa Garshick, a dermatologist in New York City. 

But HOCl is also manufactured, with scientists using electrolysis to break down saltwater solutions, according to the Cleveland Clinic. It’s now mass-produced and found in skincare products, including sprays and serums, as well as disinfectants. 

“It is a powerful antimicrobial agent capable of killing bacteria, viruses, and fungi, and also has anti-inflammatory properties,” Garshick says. “Due to its effective yet gentle nature, it has been used in various medical and skincare applications, including wound care, disinfecting, and treating skin conditions.” 

Read More: What to Know About Lüften, the German Practice of Airing Out Your Home Year Round

While it’s having a trendy moment, HOCl has been safely used as a disinfectant and skin treatment for more than a century, adds Dr. Brintha Vasagar, a family physician in Milwaukee, Wisconsin. It also gained attention a few years ago for its potential to kill the virus that causes COVID on surfaces. 

As a weak acid, it can kill bacteria and viruses and quell inflammation without irritating the skin. It’s also safe as a mild disinfectant for surfaces and other household items, Vasagar says. 

The skincare benefits of hypochlorous acid 

Its antimicrobial and anti-inflammatory properties eliminate bacteria, viruses, and fungi on the skin, which can kill infections and treat conditions like acne and eczema, Garshick says. 

“At the same time, it calms irritation, reduces redness, and helps repair the skin’s barrier,” she explains. “This dual action is important because it creates a balanced environment on the skin that supports overall skin health and healing without causing irritation.” 

Garshick suggests using HOCl post-workout to cleanse the skin and calm inflammation caused by sweat or friction, or as part of your daily skincare routine.

Read More: Do Compression Socks Actually Work?

The acid treats skin issues without disrupting the skin barrier, Sobel says. Its gentle nature means it’s often well-tolerated by people with sensitive skin, Garshick adds. 

“It’s especially valuable if you can’t tolerate traditional acne treatments, have inflammatory skin conditions, need wound-healing support, or want a simple, effective product for sensitive skin,” she says. 

Are there other benefits? 

Along with skincare, HOCl can be used for basic wound care and disinfecting surfaces, Vasagar says. 

The acid can speed up wound healing and repair skin damage all while being gentle on the skin, Garshick says. She also recommends it for burns and bug bites. 

Small studies have found that HOCl can kill bacteria and viruses on surfaces, and it’s safer on the skin and around pets and children than stronger chemicals like bleach, Vasagar says. An older study from 2007 suggests that HOCl can kill some bacteria more quickly than bleach, too. 

As a disinfectant, HOCl can be used on household surfaces, objects, and textiles. 

Are there any downsides to hypochlorous acid?

HOCl is safe and easily tolerated for most people, Garshick says. Still, she suggests being cautious when using any new product. 

Read More: What Are Vibration Plates, and Do They Really Work?

Some people could have an allergic reaction to it, says Vasagar, who recommends testing the product on a small patch of skin before using it on large areas of your body. Strong HOCl concentrations or products with fragrance or additional ingredients could irritate the skin.

The acid can be drying for some people’s skin, Sobel adds, and some find it to be mildly tingly when they apply it.   

How to use hypochlorous acid

Apply HOCl after cleansing your skin but before serums or moisturizers, Garshick says. Spray it on clean skin, and let it dry before applying the next products. For liquid solutions, dab it onto clean skin with a cotton pad. 

In the dead of winter, opening your windows might seem like the opposite of a wellbeing hack. But in Germany, it’s a standard practice called lüften: airing out one’s home every day, even in the bitter cold. 

Lüften, which translates to “airing out” in German, is common practice because the country’s homes are very well-insulated, and opening windows is thought to reduce mold, humidity, pollutants, and odors. In the wintertime, some Germans even practice stoss lüften, which translates to “shock ventilation,” and involves opening all of a house’s windows completely for five or 10 minutes. The German tradition is becoming trendy in the U.S.—at least on social media—with TikTokers partaking in the practice and nicknaming it “burping” their home. 

But does lüften actually benefit your health? Experts overwhelmingly say yes. 

People are often more concerned about outdoor air quality than indoor air quality, says Ian Cull, founder and chief science officer at Indoor Science, an indoor air quality consulting and training company. But, he says, “in general, the air quality is worse inside homes than you would find in the outdoor air.” Everything from air fresheners, candles, and scented wax melts to gas stoves, dust, new furniture, and cleaning products can contaminate indoor air. 

Read More: Do Compression Socks Actually Work?

Sometimes people are the sources of contamination. When humans are indoors, they are always shedding microscopic particles, says Mark Hernandez, a professor of biomedical engineering and director of the aerobiology and disinfection lab at the University of Colorado Boulder. “We have our own little microbiome,” he says. “We continually shed our skin, we shed our hair. It doesn’t bother most of us most of the time, unless you have something like asthma or severe allergies. When we open the windows, essentially that dilutes and removes whatever we shed.”

Some people are more sensitive to chemicals and allergens in the air than others. “Sometimes it’s hard to really grasp the impact of indoor air quality because people can experience it so differently,” he says. But the COVID pandemic highlighted the importance of indoor air quality. “Air quality is an important piece of a healthy lifestyle,” Cull says. “It’s not just about exercising, eating right, and getting good sleep. Now more than ever, indoor air quality is part of that conversation.”

Here are some of the benefits of airing out your home.

Better sleep 

Research suggests that sleeping with the windows open helps people fall asleep more quickly and sleep more soundly, Cull says. “Sleeping with your windows open has been shown to have a beneficial effect.”

But this is only a worthwhile practice if you live somewhere relatively quiet. One 2021 study published in Science and Technology for the Built Environment found that people snored and woke up significantly less when they slept with the windows open. However, some people reported sleeping worse because they were awoken by outdoor noises. 

Read More: Stop Letting AI Run Your Social Life

Lynelle Schneeberg, a sleep psychologist at Yale University, believes practicing lüften right before bed could help people get more restful slumber at night. “You know that feeling when you’ve washed your sheets and they’re so clean and fresh?” she says. With lüften, “it’s almost like you’re giving yourself that feeling on a daily basis. So I think it’s really a great idea.”

Improved mental health 

There’s ample research being done right now on indoor air quality in educational settings, Hernandez says. One 2025 study, for example, found that classrooms with higher concentrations of carbon dioxide (due to more students and less ventilation) were linked to lower cognitive test scores. 

“In terms of wellness, cognition, and worker performance, there’s an emerging literature that says we need fresh air to be OK and to be fully functioning in our respective indoor environments,” Hernandez says. Lüften also has potential mood benefits. One 2025 study published in BMC Geriatrics found that older adults who lived somewhere with better indoor air ventilation were less likely to be depressed compared to older adults with less indoor air ventilation. 

Laurence Chan, assistant professor of medical psychology in the psychiatry department at Columbia University Irving Medical Center, believes lüften offers a unique opportunity for mindfulness, especially for people who are sedentary, spend a lot of time indoors, or are prone to mood disorders or anxiety. 

Read More: What Are Vibration Plates, and Do They Really Work?

“It’s an opportunity for us to take a break from whatever activity we’ve been focusing on and directing our attention to,” he says. “When we feel that fresh air, maybe that rush of cold, we become more attuned to our five senses. How are we feeling? What are we thinking? I think what fresh air offers us is a moment to be present and take a break.”

A handful of exceptions 

“It’s great to ventilate homes,” Cull says, but there are a few exceptions. For example, if the outdoor air quality is worse than the indoor air quality, “having your windows open could have a negative effect.” This can happen during a wildfire, a dust storm, a high pollen day, a high mold spore day, in an area with industrial pollution, or in an urban area during rush hour. “You have to be very mindful about when you’re opening windows and in what situation,” he says. 

You might associate compression socks with your grandparents or a hospital setting. But the stockings have become a trendy travel and wellness accessory among social-media users—and doctors say they offer several health benefits.

Compression socks are “basically long, elastic socks that are made to apply extra pressure around your legs,” and this reduces swelling and improves blood flow, explains Dr. Michael Shen, medical director of adult primary care and geriatrics at NYC Health + Hospitals/Woodhull in Brooklyn. They’re often recommended for people with vein-related conditions, but they can be useful in other situations, too. 

Here’s what doctors want you to know about compression socks. 

What are compression socks, and how do they work? 

Compression socks, also known as graduated compression stockings, are “specially knit socks designed to apply the most pressure at the ankle and gradually less pressure as you move up the leg,” says Dr. Sanjiv Lakhanpal, a cardiovascular and thoracic surgeon and president and CEO of the Center for Vein Restoration in Greenbelt, Maryland. 

“That gradient is the key feature that distinguishes medical-grade compression from regular tight socks,” he explains. 

The socks are designed to help blood flow more easily in the legs, says Dr. Hugh Pabarue, a physician and vein specialist at Metro Vein Centers in Macomb, Michigan.

Read More: What Are Vibration Plates, and Do They Really Work?

They work by gently squeezing the veins and surrounding tissues in the legs, Pabarue says. “This support helps vein valves work more effectively and improves the natural muscle-pump action of the calves when you walk. As a result, blood circulates better, pressure in the veins is reduced, and legs often feel less heavy or tired.”

The gentle pressure improves blood flow up to the heart, preventing it from pooling in the lower legs, Lakhanpal adds. The compression also improves fluid movement, including lymphatic drainage. Both mechanisms help minimize swelling. 

“You can think of it as helping squeeze some of the fluid back up the leg,” Shen says. 

What are the benefits of compression socks? 

The gentle pressure that compression socks provide has been shown to offer numerous benefits, including reducing leg swelling; relieving leg aching, heaviness, or tiredness; improving discomfort during extended periods of sitting or standing; minimizing symptoms of varicose veins or chronic venous insufficiency, including itching or pain; and preventing leg ulcers.

While compression socks improve circulation, reduce the strain on veins, and manage swelling and other symptoms, Pabarue says, they won’t necessarily help repair damaged veins.

“For many people, they are an important part of maintaining long-term vein health and preventing symptoms from getting worse,” he says. But they “work best alongside regular movement and exercise, staying hydrated, elevating the legs when possible, and wearing supportive shoes.” 

Are there any downsides? 

Some people consider compression socks uncomfortable because they can feel too tight, Shen says. 

When compression socks don’t fit well, they can irritate the skin, cause skin indentations, or roll down and create a tight band, or “tourniquet effect,” around the leg, which could impair circulation, Lakhanpal says. 

Read More: Is Eating Too Fast Hurting Your Health?

People with peripheral arterial disease, diabetes with neuropathy, or severely reduced blood flow should avoid compression socks or at least talk to their doctors before wearing them, he says. Individuals with arthritis, nerve problems, or fragile skin should also speak to a physician first, Pabarue adds.  

When should you wear them? 

Compression socks are a good option for people who often experience leg swelling or discomfort, or who spend a lot of time sitting or standing, such as during a long-haul flight or work shift on their feet, Pabarue says. 

Pregnant women with vein symptoms can also benefit from compression socks under their doctor’s guidance, Lakhanpal says. Individuals with varicose veins, chronic venous insufficiency, vein-related leg swelling, or a history of venous leg ulcers are also a good fit for compression socks. 

Compression socks are also used in medical settings to reduce the risk of blood clots following surgery or during hospitalizations, Lakhanpal says. 

Read More: What to Do If Your Friends Keep Leaving You Out

“Some people benefit from wearing them every day, while others only need them during certain activities, like travel or long workdays,” Pabarue says. If you wear compression socks all day, Shen suggests removing them at night and elevating your legs “so that gravity can help bring the blood out of the legs and reduce the swelling.”

Some compression socks are marketed to runners and other athletes, claiming they can reduce soreness and shorten recovery time. However, there isn’t convincing scientific evidence on these claims, according to Harvard Medical School.

Wearing compression socks likely isn’t necessary for those without vein-related medical conditions or people who aren’t at increased risk for these issues, Lakhanpal says. 

How to choose compression socks

Proper fit is key, Pabarue says. Compression socks “should feel snug and supportive, but not painful or overly tight.” 

Ideally, you feel the most pressure around your ankle and “less and less as it goes up the leg,” Shen says. Compression socks should feel like a “firm hug,” with no numbness, tingling, pinching behind the knee, or digging in, Lakhanpal says. You also shouldn’t have to struggle to put them on. 

Compression socks aren’t one-size-fits-all, Lakhanpal says. They come in different compression levels, measured in millimeters of mercury (mmHg), which is displayed on the product label. Lower compression is 20-30 mmHg; over 40 mmHg is on the higher end, Shen explains. Pabarue adds that lighter support is recommended for daily wear, while stronger support is for those with vein conditions. 

For several years, I’ve lived in a part of Maryland where it’s common for other cars to mosey into my lane and then drive well under the speed limit. This agitates me and my lead foot. When stuck behind them, my heart rate speeds up as if compensating for the slow wheels. Sometimes I even shout and honk. Of course, the driver ahead never realizes the error of their ways, accelerates, or reacts at all. Torturing myself this way is pointless, yet my impatience endures.

Impatience is a deeply human problem with a long documented history—it’s a theme in ancient Buddhist texts and Roman meditations—but it’s probably even more of a struggle in our fast-paced, on-demand culture. Today, situations that involve waiting are viewed as glitches rather than inevitable parts of life, says Sarah Schnitker, a psychologist at Baylor University. We’ve come to believe technology can and should make delays obsolete—that we’re entitled to instant gratification.

Such expectations frequently collide with reality, causing frustration such as conflicts on the road and career angst. In the long term, impatience can take a toll on our bodies, minds, and overall health. But there are specific ways to curb it—and, researchers who study patience say you’ll be happier for doing so.

Types of patience

Patience is a virtue, but it’s also a practical strategy—both a noun and a verb. Schnitker researches three kinds of it. One is “micro-patience,” or dealing with daily hassles like Wi-Fi outages and basement leaks. Another is “life-hardships patience”: major obstacles like chronic health conditions that interfere with daily routines, making them slow and tedious. 

A third type is “interpersonal patience,” or being able to endure holdups caused by other people, like slow-mo drivers, flaky coworkers, or young kids who require 15 minutes to put on their shoes before leaving the house.

Read More: Do Delayed-Release Caffeine Pills Really Help You Wake Up?

There’s a lot of overlap among these types, says Kate Sweeny, professor of psychology at the University of California, Riverside. “People tell me they’re fine in all situations except traffic, and I say, ‘Well, you’re not actually fine in those other situations,’” she says.

This means that practicing patience in one domain could translate to increased patience in another. For example, if I cultivate patience behind the wheel, it might also enhance this quality in areas of life that are more important than getting where I’m going three minutes earlier.

The benefits of practicing patience

Schnitker has found that patience can lead to more persistence and progress toward key long-term goals. In one of her studies, people rated their own levels of patience over several weeks while working toward such goals. Those who rated themselves highly on patience tried harder—and found greater meaning in doing so—over the following two weeks.

One reason for this effect is that when people maintain calm in the face of regular obstacles, they’re less likely to burn out before achieving their aspirations—and burnout is a bigger dream-killer than other negative responses like anger. “Our data show that what really undermines people the most in the long term is disengagement and passivity,” Schnitker says.

Read More: Are Plastic Cutting Boards Safe?

Evidence also shows that people capable of waiting for rewards tend to have better health outcomes. They’re considerably more likely to make it to age 65 and have fewer medical conditions and hospitalizations than people who are more impatient. Patience is also linked to healthier weight and metabolism, and reduced pain among people with heart disease.

Relatedly, Sweeny says, the ability to delay gratification helps people stick to an exercise routine, keep a balanced diet, and act conscientiously when recovering from illness or injury. 

Sweeny also notes that any chronic negative emotion, including impatience, worsens mental health. Researchers have found that impatience decreases friendliness and willingness to help others, explains Cassie Mogilner Holmes, a professor of behavioral decision-making at UCLA. “Patience is tightly linked to positive emotions,” Holmes says. Some research has even linked it to a lower suicide risk. 

Here’s how to improve your patience.

Set realistic expectations

Our modern environment is working against us when it comes to cultivating patience. Though tech can help us outsource some tasks, many people use it as a lever to do more, not less. “We expect to accomplish more at any given point in time,” Holmes says.

The ironic result is that people start feeling like they never have enough time. This “pervading sense of time poverty” can cause impatience, Holmes says.

Read More: How to Read Facial Expressions, and Why We Get Them Wrong

Setting realistic expectations might involve taking breaks from social media because of how some users curate their accounts to emphasize or exaggerate professional and personal accomplishments. Constant exposure to these idealized milestones can create a sense of falling behind, stoking impatience by making our own efforts seem gradual by comparison. “We’re flooded with things other people are doing,” Holmes says. “Social media has absolutely exacerbated the negative effects of social comparison.”

Avoiding these highlight reels may boost your patience with your own progress and achievements.

Change your mindset

Having to wait for something can prompt a flurry of negative thoughts. An effective strategy for becoming more patient is to think more constructively.

One approach is to concentrate your thoughts on empathy. When I’m behind a slow driver, for example, I can consider plausible explanations for the other person’s sluggish pace, Schnitker suggests. Perhaps the driver is a senior with poor eyesight who’s trying to make it safely to the  doctor’s office.

Or consider how it can feel to have to wait under uncertain circumstances, such as after a job interview or medical test. It’s natural to wish the result would come sooner to ease the anxiety—especially toward the end of the waiting period, Sweeny has found—which can cause plenty of impatience. 

Read More: Can a Multivitamin Make Up for a Bad Diet?

But people are better at tolerating the wait if they think in ways that enhance their sense of control, Sweeny says. You could strategize about how you’d cope with a bad outcome, or how you might positively affect that outcome—by obtaining health insurance while awaiting medical test results, for example. Focusing on agency over urgency will improve well-being, Sweeny notes, and “you’ll be more ready whatever the outcome.” 

When Sweeny asked women at a biopsy appointment if any good could come from a future breast cancer diagnosis, 76% replied that it could. Prompted by Sweeny’s questions, the women reflected on how such a diagnosis could ultimately drive greater appreciation for life. This alleviated some fear and impatience as they waited.

Cultivating a grounded but optimistic outlook—guardedly confident, not Pollyanna— supports calm patience. Optimism declines as we get closer to receiving potentially bad news, but regularly “practicing optimism makes it easier” in this situation, Sweeny says.

Savor what feels pleasant

Patience may improve after mindfulness sessions. Meditation is especially effective, but a mindful walk or meal can help, too. “You learn to enjoy the moment instead of regretting what you can’t do while trapped in a traffic jam,” Sweeny says.

Amy Errmann, a senior lecturer at Auckland University of Technology in New Zealand, has found mindfulness reduces impulsivity and slows down our perception of time. “We think of time more expansively in the present and future,” Errmann says. In this way, mindfulness counters the modern sense of time poverty, she explains. Meditation can also decrease rumination, which fuels impatience.

You could also focus on savoring anything pleasant, like people you’re grateful for or just a clear blue sky. “Savoring slows down this time pressure building up in our daily lives,” Errmann explains.

Read More: Can Creatine Keep Your Brain Sharp?

“Savoring is really important,” Holmes says. Your child’s efforts to put on their shoes may seem eternal, but try to view these formative moments as precious and fleeting; one day, they’ll leave the house without you. Instead of fixating on how long it takes to improve your golf game, savor the fact that you’re able to play the sport at all. As Holmes puts it: “How many more times do you have to do this thing you love?” She’s found people who think this way enjoy greater meaning in their lives and feel like they have more time.

When mindfulness and savoring become habitual responses to minor frustrations, you’re actively cultivating patience that carries over to more consequential challenges. “A lot of patience is learning how to regulate emotions,” Sweeny says. “If you practice in small ways, you can start applying these new strategies and skills to bigger things.”

Distract yourself with flow

Distraction is another strategy to counter impatience. Getting into a flow state—deep, effortless focus—is a productive way to do it.

Sweeny’s parents live in Florida, and she’s felt impatient while trying to contact them to ensure they’re safe during hurricanes. “They keep having to evacuate,” she says, “and there’s nothing I can do about it.” So, to pass the time without being distracted as much by anxiety, she absorbs herself in data analysis for her research projects. “The flow state really pulls me in, so I’m not really capable of worrying,” Sweeny says. Her research bears this out: flow helps boost well-being during uncertain waiting periods.

Learn when to pay attention to impatience

Impatience isn’t always bad. It may alert us to problems that must be actively solved, when passive waiting won’t cut it. Schnitker has found that having a deep sense of purpose—something beyond yourself—helps motivate patience, but it’s equally important to know when to disengage with a purpose leading nowhere and reject the status quo.