Feeling blah, grumpy, or just plain unmotivated? While a delicious chocolate treat is always tempting, there are a whole bunch of other ways to give your mood a quick lift that don’t involve a sugar rush. From tapping into your senses to harnessing the power of movement, get ready for some surprisingly simple tweaks that create an instant shift.
1. Blast some upbeat music (the cheesier, the better).
Belting out cheesy pop songs that take you back to a carefree time in your life delivers a one-two punch of mood-boosting power. The nostalgia triggers happy memories, while singing your heart out (even badly!) releases endorphins and offers a cathartic release for any pent-up stress. Bonus points if you break out some embarrassing dance moves too!
2. Watch a cute animal video.
The internet is a treasure trove of hilarious and heartwarming animal antics. Take five minutes to watch kittens pouncing on their own tails, puppies taking adorably clumsy first steps, or goofy otters holding hands. It’s impossible not to crack a smile, and that simple shift in mood can make a world of difference.
3. Do a 2-minute declutter burst.
Messy surroundings can subtly increase anxiety. Pick one small area (a junk drawer, the kitchen counter, your desk) and tackle it with laser focus for just a couple of minutes. The sense of accomplishment at restoring order offers an immediate mental win, energizing you beyond those few minutes.
4. Spritz on a scent that brings back happy memories.
Our sense of smell is deeply tied to emotion and memory. Whether it’s a perfume that reminds you of a carefree vacation, the scent of a specific flower associated with grandma’s garden, or freshly baked goods that evoke childhood nostalgia, take a few deep inhales. Allow those happy associations to temporarily transport you to a lighter emotional state.
5. Strike a power pose.
Your body language affects your mood more than you realize! Stand tall, shoulders back, chin lifted, and hold this confident posture for a full minute. The physical act of embodying strength tricks your brain into releasing hormones associated with feeling powerful. It’s a great way to combat nerves before a job interview or boost your energy if you’re feeling sluggish.
6. Send a heartfelt thank-you note to someone out of the blue.
Expressing genuine gratitude shifts your focus away from your own problems and creates a sense of connection. Think of someone who’s impacted your life – a former teacher, old friend, or even a kind stranger. Take a few minutes to send a short text or email expressing what their actions meant to you. This act of kindness generates positive feelings for both you and the recipient.
7. Get a burst of sunlight, even for just 5 minutes.
Sunlight helps in the production of serotonin, our mood-regulating hormone. If you’re feeling down, step outside for a few minutes, even if it’s cloudy. Close your eyes, turn your face towards the warmth, and simply be present in that moment. Sometimes all it takes is breathing in fresh air and feeling the sun on your skin for a quick mood reset.
8. Visualize a small success.
When you’re in a funk, it’s easy to feel overwhelmed by everything going wrong. Close your eyes and visualize a recent accomplishment, even a small one. Perhaps you nailed a presentation, cooked a delicious new recipe, or finally decluttered your closet. Reliving that positive experience shifts your focus from failures and injects a dose of “I can do this!” energy.
9. Listen to nature sounds.
The rhythmic sounds of nature – ocean waves, birds chirping, rain falling – induce a state of calm and focus. If stepping into nature isn’t immediately possible, there are countless apps and websites with soothing nature soundscapes. Close your eyes for a few minutes and immerse yourself in the sounds, letting stress melt away.
10. Do something playful and silly.
Adulthood often involves taking things way too seriously. Inject a dose of silliness into your day! Jump on the bed for a few seconds, have a staring contest with your pet, or bust out a goofy dance move when nobody’s watching. Letting loose and embracing the ridiculous interrupts a downward mood spiral with a much-needed burst of spontaneous joy.
11. Look through old photos that make you smile.
Take a trip down memory lane with photos that evoke joyful experiences. The funnier, the better! Recalling those happy moments in vivid detail shifts your perspective from the present stress towards positive memories. Bonus points if you call up a friend who was at that crazy party or vacation and reminisce together.
12. Engage in a random act of kindness.
Focusing on helping others takes you outside of your own head and creates a sense of purpose. It doesn’t have to be grand! Pay for the coffee of the person behind you, leave a generous tip, or offer genuine compliments to a few strangers. Witnessing the results of your small act of kindness provides a boost of heartwarming positivity.
13. Strike up a conversation with a stranger.
Step outside your comfort zone and chat with someone new – the barista, the person at the dog park, someone sitting on a bench. Ask genuine questions and actively listen to their answers. Often, you’ll discover interesting stories, unexpected common ground, or simply brighten someone’s day with your attention. Human connection fights isolation and loneliness, both of which are major mood-killers.
14. Move your body in ANY way that feels good.
Exercise is a known mood booster, but if a full workout feels impossible when you’re in a funk, don’t let that stop you. Put on a fun song and dance for a few minutes, do some jumping jacks or push-ups, or even just vigorously stretch your tense muscles. Getting your body moving releases endorphins and combats feelings of stagnation.
15. Make a list of things you’re good at.
When negativity has a stronghold, it’s easy to forget your strengths. Take a few minutes to write down everything from practical skills, to talents, to positive personality traits. Read it out loud for maximum impact. Recognizing your own awesomeness shifts your mindset from a deficit focus towards one of abundance.
16. Create a “Joy Jar.”
Start this now, even if you’re in a good mood, as a tool for future down days. Get a jar and fill it with small slips of paper each time you experience something positive. It could be a simple pleasure, a compliment, a small victory… no achievement is too tiny! When you’re feeling blah, draw a few slips at random. It’s a powerful reminder that good things DO exist even when negativity has temporarily taken over.
17. Allow yourself 5 minutes of worry, then STOP.
Sometimes you just need to vent negativity to move through it. Set a timer for five minutes and let yourself worry unrestricted – journal, voice note your anxieties, or talk at yourself in the mirror. When the timer ends, close that notebook, end that voice note, and take a deep breath. Commit to taking one small action, any action, that breaks the cycle of rumination.
