75 Ways to Boost Your Mood Right This Very Second
These simple, bite-sized actions serve as serious pick-me-ups
Klaus Vedfelt / Getty Images
Reviewed by Rachel Goldman, PhD, FTOS
Sometimes, the day sort of gets you down, or you find yourself in a slog that’s hard to work your way out of. Maybe something happened at work that wasn’t great, you’re working through a complicated situationship, or you got some not-so-great news. Hey, we’ve all been there and you’re definitely not alone in this ever-spinning roller coaster of life!
While good habits practiced over the long term are the ultimate way to enjoy satisfaction in life, there are occasions when a little “pick-me-up” is exactly what your mind and body need to get over the hurdle. Consider these bite-sized actions that take no more than a few minutes of your time but can instantly boost your mood.
Related: What Influences Your Mood?—and How to Improve Your Mood
Mood-Boosting Tips and Tricks
Pick one or more of these items and commit to doing them. See how a small action can instantly boost your mood. Maybe pick a number at random or scan the list for an idea that resonates most with you at this moment.
Text an old friend about one of your favorite shared memories.
Smile—even forcing a smile can trick your mind into triggering happy chemicals.
Watch a favorite episode of one of your go-to TV shows.
Give someone a compliment! Their appreciation will make both of you feel good, and they may throw a flattering return compliment your way, too.
Take a few deep, intentional breaths. In through your nose, out through your mouth.
Open YouTube. Type “cute [insert your favorite animal here] videos.”
Put on an upbeat playlist that brings you joy.
Write down three things you love about yourself. This helps cultivate self-compassion and self-esteem.
Call or video chat with a loved one to help strengthen your connections and receive some emotional support.
Send someone well wishes for the day or the weekend. Simply doing so can reduce your anxiety and boost happiness.
Step outside and go for a quick walk. You’ll get bonus points in your mood-boost if it’s a particularly sunny day.
Look back at old photos to usher in some happy memories.
Stand up and do 25 jumping jacks for a heart-pumping experience. It'll make you feel alive, and a 2017 review in Brain Plasticity found that people reported a better mood following exercise.
Complete a free guided meditation, or spend five minutes with your eyes closed, visualizing one of your favorite places in the world.
Do a random act of kindness for someone to generate feelings of happiness and fulfillment.
If you’re feeling it, extend your workout from five to 20 minutes and enjoy the “runner’s high” effect even more.
Volunteer, donate, or simply lend a hand to someone in need.
Put on calming nature sounds and listen attentively (or passively!) for as long as you’d like.
Buy yourself a beverage you love and pay it forward to the person behind you in line.
Write an email of appreciation to a colleague who recently did something nice for you, who went above and beyond, or who has been a great support to you.
Write a text message to a friend or family member you admire and look up to, letting them know just how much they mean to you.
Read a short story or poem that inspires you to ignite creativity and foster a sense of emotional fortitude.
Play with your pets. Research has found that simply snuggling, playing, and petting our pets can trigger endorphins and improve our mood!
Hug a friend or partner for five to 10 seconds. Trust us, it works!
No friend nearby to hug or pet to snuggle? Grab a pillow and hug it tightly for a few seconds to release tension and feel comforted.
Pour yourself a nice cup of herbal tea, holding it closely in your hands and savoring the taste and smell.
Put on your current favorite song, and let it wash over you!
Open up a door for someone and give ‘em a big smile.
Ask a friend, family member, or colleague if there’s anything you can do to help them out.
Practice the 5-4-3-2-1 grounding technique: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Do a quick brain teaser—like a puzzle or word game—to stimulate cognitive function and distract yourself from negative thoughts.
Try the emotional freedom technique (EFT). This tapping therapy helps release negative emotions. EFT involves tapping on specific meridian points on the body (e.g., the top of the head, chin point, or collarbone) while verbalizing affirmations, reducing stress, and promoting relaxation.
Grab a journal and write down five things you’re grateful for. Simply practicing gratitude can help you feel better.
Plan something fun for the weekend so you can have something to look forward to in the days to come!
Give yourself a quick facial massage to relieve tension and promote relaxation. Focus around the jaw and temples.
Turn on a motivational TedTalk and learn some new tools you can take with you in life.
Jot down what’s causing you stress, sadness, or discomfort and three solutions you can try to overcome the issue.
Stand up and stretch for a few minutes. Touch your fingers to your toes, lift them high into the air, and maybe get a few cat-cow or downward dogs in there!
Open up a window, close your eyes for a few minutes, and breathe in the fresh air.
Watch the sunset or sunrise to appreciate the beauty of nature. Notice how the sky changes colors in a matter of minutes.
Practice positive visualization: Imagine yourself achieving a goal or living your dream life in vivid detail.
Grab a glass of cool water and drink up. Sometimes, quenching thirst can make you feel amazing.
Watch a short video of your favorite comedian or a bit that never fails to make you laugh.
Spend a few minutes organizing the space immediately around you. Toss any trash and put away items you don’t need. A cleaner space will lift your mood.
If you’re feeling sleepy, let yourself rest via a quick power nap.
Do a quick body scan to note any areas where you’re holding a lot of tension, like in your jaw, shoulders, or neck. Slowly release.
Grab a healthy snack, like a handful of nuts or a delicious piece of fresh fruit.
Alternatively, savor a piece of dark chocolate to release serotonin and indulge your senses.
Try loving-kindness meditation, which involves sending well-wishes to yourself and others. This simple practice has been shown to increase feelings of compassion and happiness.
Read an inspirational quote or poem to find some motivation and perspective.
Write down one or two things you've accomplished today. It’s important to celebrate our wins (however small) to boost self-esteem and motivation.
If you’re feeling it, put on an upbeat song with a great beat, get up, and dance your heart out. Even if it seems silly, it’ll help you feel better!
Sniff a calming scent like lavender or citrus for a little aromatherapy relaxation action.
Peruse an online art gallery or artist’s portfolio to admire the creativity and brilliance of others.
Open up a book and get reading. This can help clear your mind while directing your focus to something new.
Take a stroll through a nearby park to connect with nature, move your body, and clear your mind.
Sing a song that makes you happy. You can sing along to a recording or hum it. In a 2022 study, music interventions (including singing and music therapy) provided comparable benefits when compared to non-pharmaceutical interventions.
Repeat a positive affirmation or mantra three times, like “I am loved” or “I am strong” to affirm your self-worth and foster positive intentions.
Remind yourself that at this moment—even if you’re feeling anxious, scared, or worried—the feeling will pass, and you’ll come through on the other side.
Write down the thing worrying or affecting you right now, then rip the paper to symbolically release concerns and promote mental clarity.
Take steps to plan your next big adventure, whether it’s a party with friends, a weekend getaway, or a long vacation to a far-flung locale.
Look up at the sky and appreciate its vastness. This promotes a sense of awe while helping you connect with nature.
Visit a local coffee shop, bookstore, flower shop, or boutique that you’ve wanted to check out for a while. Snap a picture and share it with friends.
Jot down three different hobbies or activities you’ve been wanting to try, then figure out a way to make one of them happen!
If you’re at work, complete a round or two of chair yoga to help stretch your body and clear your mind.
Dive into a deep conversation with another person. Discussing topics that matter to you both can help ignite positive emotions and strengthen your bond.
Designate some time to get creative via painting, writing, cooking, or similar. Creative activities allow us to tap into self-expression, work through thoughts, and clear our minds.
Donate to a good cause. Find an organization or non-profit that resonates with you and donate what you can. Even $5 can go a long way!
Try laughter yoga (yes, it’s a real thing!). You can join a class or watch a guide online. Laughter yoga combines laughter exercises with deep breathing techniques to help you feel relaxed and happy.
Do a little humblebragging by sharing something you're proud of with a friend, on a group chat, or even online. This allows other people to celebrate your wins, too!
Draw yourself a warm bath and soak away your worries. Put on a candle or diffuser, some light music, and enjoy.
Practice forgiveness. Consider something that you’ve been holding onto for a while—either about another person or yourself—and practice compassion and forgiveness.
Put yourself on a digital detox for at least an hour. The pull of those TikTok videos, scary news headlines, and posts from others can start to overwhelm us, so give your mind a nice break.
Buy yourself a bouquet of flowers and keep them on your desk or somewhere you see often. It doesn’t have to be elaborate or expensive—simply bringing the outdoors in and treating yourself to something nice can help perk you up.
Go for a drive somewhere (if it's a nice day, roll your windows down).
Whichever of these mood-boosting techniques you choose, really allow yourself to lean into it and enjoy the benefits. And don't hesitate to do a few things from the list at once—it'll only help you feel better!
Read Next: How to Use a Mood Tracker
Read the original article on Verywell Mind.
