Key points

How you spend today's 24 hours shapes how you'll feel tomorrow.

You're always doing one of five mutually exclusive things.

Trading sitting for light activity boosts next-day happiness.

Taylor Swift's new song Opalite is all about transformation. She sings about turning darkness ("onyx nights") into brightness ("make your own sunshine"). Like the shimmering human-made gem it's named for, the song reminds us that happiness isn't found, it's created.

Swift's lyrics show that mindset is within our locus of control . With some reframing and Swiftie affirmations , setbacks become "just a temporary speed bump," "failure gives you freedom," and when life gets challenging, "don't sweat it, baby."

One lyric in particular, the black-and-white "you're starving 'til you're not,

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