Research-backed tips for everyday wellness
At the Mrs Wong Kwok Leong Student Wellness Centre, we not only support students — we also study what really works to help you thrive. Our research explores small, everyday actions that boost well-being, focus, and resilience. Some of these are ongoing projects you can join, while others are completed studies that show what’s effective for students like you.
“Small mindful pauses, big impact on your well-being.”
Our 28 Days of Mindful Moments study is currently underway. This project explores how short daily mindfulness “nudges” — such as mindful breathing, one-minute resets, and reflection prompts — can support focus, reduce stress, and improve mood.
What participants are doing
• Completing a short pre- and post-study survey.
• Receiving daily mindfulness reminders via Telegram for 28 days.
• Optional follow-up survey one month later.
What participants will receive
• $15 eCapitaVoucher upon completing the study.
• An additional $5 voucher for the follow-up survey.
Sign-up for this round has closed.
If you’re keen to learn more or be considered for future wellness studies, stay tuned to our Student Wellness Centre updates and events.
"More steps, less stress.”
Walking isn’t just good for fitness — it also supports mental health. In our 10,000 Steps Challenge, students who aimed for 10,000 steps a day over two weeks showed real benefits.
What we found
- Lower anxiety and fewer negative moods.
- Better sleep quality and higher life satisfaction.
- Fewer “mental slips” (like forgetting small things).
- Less procrastination and stronger follow-through on goals.
Try it yourself
- Use your phone or watch to track steps.
- Break it into short walks between classes or one extra MRT stop.
- Take the stairs, or do a walk-and-talk with a friend.
- Try a “walking break” after long study sessions to reset your focus.
“Kindness lifts you too.”
Kindness doesn’t just help others — it helps you feel calmer and more content. In our Kindness Challenge, students who carried out small acts of kindness every day reported meaningful boosts in well-being.
What we found
- Higher levels of positive emotions.
- Stronger feelings of calmness and contentment.
- Greater impact when acts of kindness were varied across days.
Try it yourself
- Write a thank-you message to someone you appreciate.
- Offer to help a classmate or hold the lift for a neighbour.
- Compliment someone genuinely.
- Keep a kindness journal — note one act you did each day.
“Rest well, live well.”
Late nights are common at university, but good sleep makes a big difference. In our Sleep Hygiene Challenge, students who followed daily reminders to improve sleep habits noticed real improvements.
What we found
• Better sleep quality and less bedtime procrastination.
• Stronger focus and productivity during the day.
• Less anxiety and greater life satisfaction.
Try it yourself
• Keep a consistent bedtime and wake-up time (even on weekends).
• Do a 30-minute wind-down routine: stretch, journal, or read.
• Keep phones out of reach — try an alarm clock instead.
• Limit caffeine after 2pm and keep your room cool and dark.
Keep Exploring, Keep Growing
Well-being is a journey, and you don’t have to walk it alone. Beyond these research insights, you can:
Explore more tips
- Follow our socials for bite-sized wellness strategies you can try anytime.
Join our programmes
- Take part in workshops and roadshows to learn practical skills for everyday life.
Connect with peers
- Visit Cosy Haven, a safe space run by Peer Helpers, for social and emotional support.
Speak to a counsellor
Reach out to our professional counsellors for psychological, social, or emotional support whenever you need it.
Your wellness matters — and we’re here to support you every step of the way.
