75 Ways to Boost Your Mood Right This Very Second

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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 somethinghappened at workthat wasn’t great, you’re working through acomplicated 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.

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.

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!

How to Use a Mood Tracker

4 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gentile, D. A., Sweet, D. M., & He, L. (2020).Caring for others cares for the self: An experimental test of brief downward social comparison, loving-kindness, and interconnectednesscontemplations.Journal of Happiness Studies, 21(3), 765–778. doi:10.1007/s10902-019-00100-2Basso JC, Suzuki WA.The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plast.2017;2(2):127-152. doi:10.3233/BPL-160040Johns Hopkins Medicine.The friend who keeps you young. (2021, September 22).McCrary JM, Altenmüller E, Kretschmer C, Scholz DS.Association of music interventions with health-related quality of life.JAMA Netw Open. 2022;5(3):e223236. doi:10.1001/jamanetworkopen.2022.3236

4 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gentile, D. A., Sweet, D. M., & He, L. (2020).Caring for others cares for the self: An experimental test of brief downward social comparison, loving-kindness, and interconnectednesscontemplations.Journal of Happiness Studies, 21(3), 765–778. doi:10.1007/s10902-019-00100-2Basso JC, Suzuki WA.The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plast.2017;2(2):127-152. doi:10.3233/BPL-160040Johns Hopkins Medicine.The friend who keeps you young. (2021, September 22).McCrary JM, Altenmüller E, Kretschmer C, Scholz DS.Association of music interventions with health-related quality of life.JAMA Netw Open. 2022;5(3):e223236. doi:10.1001/jamanetworkopen.2022.3236

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Gentile, D. A., Sweet, D. M., & He, L. (2020).Caring for others cares for the self: An experimental test of brief downward social comparison, loving-kindness, and interconnectednesscontemplations.Journal of Happiness Studies, 21(3), 765–778. doi:10.1007/s10902-019-00100-2Basso JC, Suzuki WA.The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plast.2017;2(2):127-152. doi:10.3233/BPL-160040Johns Hopkins Medicine.The friend who keeps you young. (2021, September 22).McCrary JM, Altenmüller E, Kretschmer C, Scholz DS.Association of music interventions with health-related quality of life.JAMA Netw Open. 2022;5(3):e223236. doi:10.1001/jamanetworkopen.2022.3236

Gentile, D. A., Sweet, D. M., & He, L. (2020).Caring for others cares for the self: An experimental test of brief downward social comparison, loving-kindness, and interconnectednesscontemplations.Journal of Happiness Studies, 21(3), 765–778. doi:10.1007/s10902-019-00100-2

Basso JC, Suzuki WA.The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain Plast.2017;2(2):127-152. doi:10.3233/BPL-160040

Johns Hopkins Medicine.The friend who keeps you young. (2021, September 22).

McCrary JM, Altenmüller E, Kretschmer C, Scholz DS.Association of music interventions with health-related quality of life.JAMA Netw Open. 2022;5(3):e223236. doi:10.1001/jamanetworkopen.2022.3236

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