Better You, Backed by Science - David R Hamilton PHD

Sign up below to receive my weekly 'Better You, Backed by Science' email. Read the latest one below.

It's a weekly tip, grounded in science, to help you think better, feel better, and live better.

Every Wednesday you'll receive the email in your Inbox (if it lands in your spam, just place the email address in your Contacts).

The email will contain a simple, science-backed insight, tip, or strategy that takes just a minute to two to read, and a suggestion for how to try it out in your life.

Subscribe to 'Better You, Backed by Science' here.

Latest Better You, Backed by Science articles.

Partially opened pink lotus flower floating on gentle running water, like a narrow stream. The stream is running through what looks like a forest. The background is blurred out so all the image definition focuses on the lotus. Its petals are pink, and lightly white at the top, with a yellow centre.

Wednesday 3 December 2025: How to Improve Your Focus and Concentration

Not so long ago, meditation was dismissed as “woo-woo,” but now we know it offers powerful, science-backed health benefits — from supporting mental health and lowering blood pressure, to boosting immune function, slowing biological ageing, and more.

And yes… it can also significantly improve your focus and concentration.

Read the article here. Watch my YouTube Video

A hand outstretched holding three gerbera flowers - one yellow, one light pink and one a darker shade of pink. It's against a pastel blue background.

Wednesday 26 November 2025: The Science of Being Thankful

One theory goes that we’re wired for connection – and gratitude connects us. And since connection boosts brain health, heart health, and overall physical health and longevity, gratitude is a doorway to all those benefits.

Read the article here. Watch my YouTube Video

Young woman with light brown wavy hair looking joyful. She is wearing a white suit jacket with a pink top and the background is cyan. She is dancing - she has one arm straight up and the other is half way up, as if in the middle of a dance move. She is very happy.

Wednesday 19 November 2025: A Surprising Way to Lift Your Mood and Boost Your Energy

If I was to think of some techniques that deliver the most gains from the least amount of effort, the power of using your body to shape your state would most definitely be in my top 3.

Read the article here. Watch my YouTube Video

Cartoon image of young woman with a bubble around her of mental images showing confusion about which foods are healthy. There's images of an avocado, slice of orange, blueberries, salads, but also snack bars, hotdogs, doughnuts, and other similar items of both health and unhealthy types.

Wednesday 12 November 2025: A Surprising Way to Optimise Your Immune System

Being kind to others changed the genetic activity of circulating immune cells (white blood cells), reducing inflammation and increasing antiviral defences.

Read the article here. Watch my YouTube Video

Two girls, happy, hugging facing the camera, wearing bright clothing and sunglasses. They're both wearing open blue denim jackets and striped tops. One has dark blue and white stripes and the other has read and white strips - both horizontal stripes. The girls on the left is smiling broadly and the girl on the right has a wide open mouth smile and is making a fun two finger peace gesture. They seem very happy and fun. The background is single tone mustard-yellow.

Wednesday 5 November 2025: Live Your Best Possible Self

Imagine a time, say a year from now, where things have gone really well, as well as they possibly could. You've worked hard, overcome challenges, and you've achieved what you set out to do.

Read the article here. Watch my YouTube Video

Cartoon image. Multiethnic group of people cooperating for environmental protection and sustainability in a park: they are supporting earth together - one is recycling waste, one is growing plants, one is choosing renewable energy resources. Four of them in the middle are holding a giant planet Earth in their hands. They're in a park and the sky is blue behind them.

Wednesday 29 October 2025: The Stress-Reducing Power of Social Buffering

What really carries us through disruption and challenging times isn’t bandwidth or servers; it’s patience, compassion, kindness, and shared humanity. It’s each other.

Read the article here. Watch my YouTube Video

3 women around 40 years old laughing hysterically. They're sitting on the floor at the foot of a bed on a rug. They're all wearing jeans, have no shoes on, and are holding cups of tea or coffee. They're wearing light coloured tops - one is blue, one is white, and one is light green.

Wednesday 22 October 2025: Why Laughter Really is the Best Medicine

There's more to laughter than a good feeling. Studies now show it impacts the heart and immune system, it produces endorphins and reduces inflammation, and it's like gym time for the soul.

Read the article here. Watch my YouTube Video

Autumn view over rusty-coloured fir trees from a high vantage point. In the background we see mountains and the clouds are beneath us almost looking like a lake.

Wednesday 15 October 2025: How Awe Rewires the Brain

Awe reduces activity in the brain's default mode network - the part that's linked with self-focus and overthinking. It also reduces inflammation, makes us feel more humble, and even inspires a sense of 'enlarged connectedness'.

Read the article here. Watch my YouTube Video

Cartoon image of a pink brain with rosy cheeks, smiling, while doing a yoga pose standing on one leg with finger and thumb of each hand held in a mudra. It's wearing a blue headband and a heart bubble is emerging from it's mind.

Wednesday 8 October 2025: When You Visualise Illness to wellness

Studies show that imagination activates many of the same brain circuits as reality. The reason is that, in our distant past, the brain learned to react to imagined danger as if it was real because it might have saved our lives.

Read the article here. Watch my YouTube Video

Young african american woman, wearing an orange jumper, over blurred background smiling with hands on her chest with closed eyes and grateful gesture on face.

Wednesday 1 October 2025: "I like your hair" - The Surprising Science of Compliments

Studies show that most people hugely underestimate the positive impact of compliments, while also hugely overestimating how uncomfortable a compliment will make a person feel.

Read the article here. Watch my YouTube video

See the full archive of previous 'Better You, Backed by Science' emails. Click here.

Subscribe to 'Better You, Backed by Science' here.

Personal Development Club

Get my DAILY BOOST to your Inbox