8 Little Ways to Boost Your Mood Every Day, According to Mental Health Experts
Bonus: You probably already do most of these!
Melissa Matthews
Wed, December 24, 2025 at 10:00 PM UTC
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We all have days when we wake up grumpy or feeling down. And doing anything can feel challenging when you’re already in a bad mood. Thankfully, there are simple, everyday activities that can help turn things around, according to mental health experts. Try these 8 activities when you need a simple mood boost.
Make Your Bed
It takes only minutes and helps you start the day on a positive note, explains Angela Belleville, a licensed mental health counselor (LMHC) at Bella Health. “I noticed that when I made my bed in the mornings, I felt better,” she says. “It’s an easy and quick task that still gives a sense of accomplishment, and tends to have a chain reaction on activities for that day,” she explains.
Cook a Familiar Meal
“Repetitive tasks like chopping or stirring create rhythm, which lowers stress hormones,” says Meg Bowman, a licensed dietitian nutritionist who specializes in food and mental health. Familiar recipes are especially helpful because they require less effort to make and offer a sense of completion, which increases dopamine, she explains.
Eating Consistently
Eating regularly helps stabilize blood sugar to prevent irritability, Bowman says. “I often joke that people think they are just anxious or emotional when they are actually hangry, hanguished, or dealing with full-on hanxiety,” she says. “These sensations mimic mood problems, but when blood sugar is steady, the nervous system has fewer false alarms to interpret as stress.”
Drink Coffee or Tea
Or even hot chocolate! Warmth signals rest and digest to the nervous system, which helps you feel safe, explains Chloë Bean, a licensed marriage and family therapist (LMFT) specializing in trauma. “Connecting with temperatures associated with calm, cozy, and safety, activate receptors that let the body know we don't need to operate out of fight-or-flight,” she says. This can be an instant mood lift!
Rewatch Your Favorite Shows or Movies
“While too much screen time isn't helpful, something familiar can be incredibly regulating,” Bean says. “Predictable storylines lower cognitive load, which is why rewatching your favorites feels so soothing and cozy.” The key is that shows are light, humorous, predictable, or nostalgic, as this type of entertainment can trigger the warm fuzzies.
Play Music
And make it uplifting! Research shows that listening to one uplifting song every day for two weeks can improve your mood and lessen depressive symptoms, says Alison McKleroy, LMFT. "Researchers have found that music activates parts of the brain connected with regulating emotions. Listening to upbeat songs can noticeably shift your emotional state,” she says.
Smell Something Pleasant
Inhale for at least 5 to 10 seconds, advises Jerred England, LMFT. “This taps into our midbrain, allowing us to focus our attention on something pleasing,” England says. “Smelling vanilla or rosemary can help your brain experience something pleasant and mood-boosting.”
Wash Your Face With Cold Water
Try turning the faucet to cold when washing your face. “Splashing cold water on your face isn’t just to wake up. It actually activates your parasympathetic reflexes, which is the rest-and-digest part of your nervous system,” England says. Or you can just splash cold water on your face anytime you need to relax.
Read the original article on Real Simple