Some days just feel off for reasons you can’t explain.
Maybe you woke up feeling sluggish, your mood is low for no real reason, or everything just feels a little heavier than it should. When that happens, it’s easy to fall into the trap of waiting for things to change, but sometimes, small shifts can make a big difference. You don’t need a major life overhaul to feel better, though. There are plenty of little things you can do to cheer up and give yourself a bit of an energy boost. These might sound pretty basic, but that’s partly why they’re so genius — they actually work!
1. Get some fresh air.
It’s a simple fix, but stepping outside, even for just a few minutes, can change everything. Fresh air, natural light, and a change of scenery can help clear your mind and boost your energy. We all spend too much time cooped up indoors with stale air, computer screens, and lazy muscles.
If you can, go for a short walk, sit by a window, or just stand outside and breathe deeply. Even if the weather isn’t great, getting out of your usual space can make a surprising difference in how you feel.
2. Drink a big glass of water.
If you’re feeling tired, foggy, or just a little off, it might be dehydration. A lot of people don’t drink enough water throughout the day, and it can take a toll on your energy and mood. That’s because lack of hydration decreases your serotonin levels, which increases feelings of anxiety and depression. Crazy, right? Before reaching for another coffee or snack, try drinking a full glass of water. It’s such a small thing, but it can give you an instant boost and help you feel a little more refreshed.
3. Get your blood flowing by moving your body, even for a few minutes.
It doesn’t matter if you hate exercise — do it anyway. When you’re feeling low, movement is probably the last thing you want to do, but it’s also one of the quickest ways to change your state of mind. It doesn’t have to be a workout—just stretching, walking, or even dancing around for a minute can help. Getting your blood flowing releases endorphins, which naturally improve your mood. Even if you start small, you’ll likely feel a difference almost immediately.
4. Listen to a song that makes you feel good.
Music has a way of changing our mood in seconds. Whether it’s an upbeat song that makes you want to move or something calming that helps you relax, the right music can change your entire energy. Put on a song that lifts your mood and let yourself fully enjoy it. Singing along or dancing to it is even better.
Studies have repeatedly shown how effective music can be in changing how you feel. Upbeat music can make you happier and reduce stress, while soothing music like classical or jazz also reduces stress and makes you feel relaxed.
5. Do a five-minute tidy-up around your house.
Mess and clutter can add to feelings of stress and overwhelm without you even realising it. Of course, the idea of cleaning an entire space can feel like too much when you’re already feeling low. Instead of tackling everything, set a five-minute timer and tidy up just one area. Whether it’s clearing off a table, folding some clothes, or making your bed, even a little bit of order can make your space feel lighter — and your mind, too.
6. Step away from your phone for a while.
Endless scrolling and constant notifications can leave you feeling drained without you even realising it. Social media, news, and messages can pull your focus in a hundred different directions, making it hard to be present. Not only does it pull you away from the real world, it can also significantly lower your mood thanks to doomscrolling. Put your phone down for a little while. Even 10 minutes of unplugging can give your mind a break and help you feel more in control of your day.
7. Take a few deep breaths.
Stress and tension build up in your body throughout the day, but deep breathing can help reset your nervous system in seconds. If you’re feeling anxious or overwhelmed, pausing for a few intentional breaths can make a big difference. Try inhaling deeply through your nose, holding for a moment, then slowly exhaling through your mouth. A few rounds of this can instantly help you feel calmer and more grounded.
8. Eat something that’s good for your body.
If you’re feeling sluggish or irritable, your blood sugar might be crashing. It’s easy to grab whatever’s closest, but choosing something nutritious can make a real difference in how you feel. A balanced snack with protein, healthy fats, or fresh fruit can help stabilise your energy and mood. It doesn’t have to be complicated — just something that gives your body what it actually needs.
9. Send a quick message to someone you care about.
When you’re feeling low, reaching out to someone can help, even if it’s just a simple message. Connection reminds us that we’re not alone, and a small conversation can instantly put a smile on your face. Text a friend, send a funny meme, or check in with someone you haven’t talked to in a while. Even if they don’t respond right away, the act of reaching out can make you feel a little more connected.
10. Change your environment.
Sometimes, feeling stuck is just about being in the same place for too long. A quick change of environment, even if it’s just moving to a different room or sitting somewhere new, can refresh your mind. If you can, go outside, switch up your workspace, or add something small like a candle or background music to shift the vibe. A little change can make a big difference in how you feel.
11. Laugh at something, no matter how silly.
Laughter is one of the fastest ways to break a bad mood. Even if you don’t feel like laughing, watching or reading something funny can trick your brain into lightening up. Look up a funny video, read some ridiculous internet comments, or think about a moment that made you laugh so hard you couldn’t breathe. A genuine laugh can reset your mood instantly.
12. Do something small you’ve been putting off.
That tiny task that’s been sitting on your to-do list forever? Finally doing it can give you an instant boost. Even if it’s something as simple as replying to an email or making an appointment, crossing it off your list can feel great. Procrastination adds mental clutter, and getting something done, even if it’s small, helps clear some of that stress. Pick something quick and easy, and enjoy the little sense of accomplishment.
13. Remind yourself that today is just one day.
Not every day is going to feel great, and that’s okay. Instead of stressing about feeling off, remind yourself that it’s temporary. A bad morning doesn’t mean a bad day, and a bad day doesn’t mean a bad life. Give yourself permission to take it easy when you need to. Even if today isn’t the best, tomorrow is a fresh start. And sometimes, just knowing that is enough to help you feel a little better right now.
