The Science of Mental Hygiene

Science-backed practices - each validated by modern research - that rebuild clarity, focus, and resilience for leaders.

1. Mindfulness & meditation

Study: “Effects of mindfulness breathing meditation on stress and cognitive functions: a heart rate variability and eye-tracking study” – Hooi L.Y. et al.., Scientific Reports (2025).

2. Forest bathing (Shinrin-yoku)

Study: “Forest bathing enhances sleep, mood, and immunity: insights from low-latitude evergreen broad-leaved forests” – Dai X. et al.., Frontiers in Forests and Global Change (2025).

3. Digital detox & dopamine fasting

Study: “Smartphone screen time reduction improves mental health: a randomized controlled trial” – Pieh C. et al.., BMC Medicine (2025).

4. Circadian health & sleep hygiene

Study: “Managing Circadian Rhythms: A Key to Enhancing Mental Health in College Students” – Yeom J.W., Park S., Lee H.J., Psychiatry Investigation (2024).

5. Breathwork & physiological sigh

Study: “Brief structured respiration practices enhance mood and reduce physiological arousal” – Yilmaz Balban M. et al.., Cell Reports Medicine (2023).

6. Deep focus & mind wandering

Study: “Can flow proneness be protective against mental and cardiovascular health problems? A genetically informed prospective cohort study” – Gaston E. et al.., Translational Psychiatry (2024).

7. Morning sunlight & evening digital sunset

Study: “Higher Levels of Morning and Daytime Light Exposure Associated with Positive Sleep Indices in Professional Team Sport Athletes” – Stevenson S. et al.., Nature and Science of Sleep (2024).

8. Biophilic design & sensory engagement

Study: “A systematic review of the impact of therapeutical biophilic design on health and wellbeing of patients and care providers in healthcare services settings” – Al Khatib I. et al.., Frontiers in Built Environment (2024).

9. Journaling & cognitive restructuring

Study: “Positive expressive writing interventions, subjective health and wellbeing in non-clinical populations: A systematic review” – Hoult L.M. et al., PLOS One (2025).

10. Nature-based awe & gratitude

Study: “‘Awe Walks’ Boost Emotional Well-Being” – Sturm V.E. et al. (published in Emotion, 2020).

Pausa Core

Neurobiology / Cognitive Performance

Dr. Daniel Amen (MD)

• Core Study: SPECT brain imaging research on psychiatric and behavioral disorders.

• Reference: Amen, D. G. (2011). Healing the Hardware of the Soul: Enhance Your Brain to Improve Your Work, Love, and Spiritual Life. Avery Publishing Group.

Dr. Matthew Walker (PhD)

• Core Study: Decades-long research on the physiological and cognitive consequences of sleep deprivation.

• Reference: Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

Dr. Lisa Feldman Barrett (PhD)

• Core Study: Theory of Constructed Emotion, demonstrating emotions as brain-made concepts.

• Reference: Barrett, L. F. (2017). How Emotions are Made: The Secret Life of the Brain. Houghton Mifflin Harcourt.

Dr. Jill Bolte Taylor (PhD)

• Core Study: "90-second emotion cycle" and hemispheric stroke recovery, integrating emotional neurobiology.

• Reference: Taylor, J. B. (2008). My Stroke of Insight: A Brain Scientist’s Personal Journey. Viking Penguin.

Dr. Tara Swart Bieber (PhD, Psychiatrist)

• Core Study: Neuroplasticity and resilience in high-stress leaders; stress contagion in social groups.

• Reference: Swart, T. (2019). The Source: Open Your Mind, Change Your Life. Vermilion.

Stephanie Romiszewski

• Signature Work: Behavioral sleep therapy and cognitive techniques for insomnia; clinical protocols.

• Sleepyhead Clinic Guideline Publications

Dr. Tim Spector (MD)

• Core Study: Epidemiological science on gut microbiome diversity and its link to nutritional health.

• Reference: Spector, T. (2020). Spoon-Fed: Why Almost Everything We’ve Been Told About Food is Wrong. Jonathan Cape.

Dr. Tyna Moore (ND, DC)

• Core Study: Impact of GLP-1 agonists on metabolic health and the gut microbiome.

• Published Articles & Clinical Commentary

Foundational Physiology, Sleep, and Nutrition

Healthspan Extension / Longevity

Dr. Peter Attia (MD)

• Core Study: Muscle mass, VO2 max, and grip strength as functional longevity predictors.

• Reference: Attia, P. (2023). Outlive: The Science and Art of Longevity. Harmony.

Dr. Rhonda Patrick (PhD)

• Core Study: Role of micronutrients (Vitamin D, magnesium, creatine) and cardiovascular fitness in aging.

• FoundMyFitness Scientific Papers

Dr. Vonda Wright (MD)

• Signature Work: Musculoskeletal preservation and bone health strategies for aging.

• Overview of Research

Dr. Nathan Bryan (PhD)

• Core Study: Nitric oxide biochemistry, oral microbiome, and vascular health.

• Reference: Bryan, N. S. (2018). "Nitric Oxide and the Cardiovascular System." Comprehensive Physiology.

Behavioral Health and Social Connection

Dr. Aditi Nerurkar (MD, MPH)

• Signature Study: Mind-body integration and digital stress ("popcorn brain"); “5 resets” for stress management.

• Harvard Health Publishing

Dr. Alok Kanojia (MD, MPH) “Dr. K”

• Core Focus: Digital addiction, loneliness, men’s mental health, and gaming psychology.

• HealthyGamerGG Research/Resources

Dr. Robert Waldinger (MD)

• Core Study: Harvard Study of Adult Development (85-year longitudinal research on happiness and health).

• Reference: Waldinger, R. & Schulz, M. (2023). The Good Life: Lessons from the World’s Longest Scientific Study of Happiness. Simon & Schuster.