50 Simple Ways to Boost Your Mood Right Now
Some days feel heavier than others. You wake up with a cloud hanging over your head, or life throws you a curveball that leaves you feeling drained. But you don’t need a complete life overhaul to feel better. Small actions and mood boosters can create big shifts in how you feel.
This list isn’t about perfect self-care routines or Instagram-worthy moments. It’s about real, doable things you can try today, whether you have five minutes or five hours. Some might make you smile, others might surprise you, and a few might become new favourites.
Quick Mood Boosters (5-15 minutes)
Beauty and Self-Care
- Apply your favourite perfume – even if you’re staying home. Scent has a powerful connection to memory and emotion.
- Do your makeup – not for anyone else, but because you enjoy the ritual and how it makes you feel.
- Put on jewellery that makes you feel special. Even small pieces like a pair of earrings can shift your energy.
- Apply a face mask and enjoy the cooling sensation on your skin.
- Give yourself a quick hair treatment with whatever you have at home. This DIY hair mask might be perfect.
- Paint your nails in a colour that makes you happy.
- Do some gentle stretching to release tension in your shoulders and neck.
- Take three deep breaths with your hand on your heart.
Connection and Communication
- Text someone you haven’t spoken to in ages – just to say hello.
- Call a friend or family member who always makes you laugh.
- Write down three things you’re grateful for – they can be tiny things.
- Send someone a compliment or thank you message.
- Hug someone you love (or hug yourself if you’re alone).
Creative Expression
- Start a small embroidery project – the repetitive stitching of embroidery can be wonderfully calming.
- Doodle or sketch whatever comes to mind.
- Write in a journal about how you’re feeling right now.
- Take photos of things around you that catch your eye.
- Sing along to your favourite song – loudly and without apology.
Medium-Energy Activities and Mood Boosters (30-60 minutes)
Nature and Movement
- Go for a walk around your neighbourhood or local park.
- Take a family walk and chat about whatever comes up naturally.
- Sit outside and feel the sun on your face, even if it’s just for ten minutes.
- Tend to your plants – water them, repot them, or just talk to them. Whether you have cactus plants or something outside, do they need a bit of attention?
- Go to a garden centre and treat yourself to a new plant.
- Have a picnic in your garden or a local green space.
Home and Comfort
- Rearrange a room or just move a few things around for a fresh perspective.
- Organise one small space like a drawer or shelf.
- Light candles and create a cosy atmosphere.
- Make your bed with fresh sheets and enjoy that hotel-like feeling.
- Cook or bake something that fills your home with wonderful smells.
- Have a warm bath with whatever makes it special for you.
Learning and Growth
- Start learning a new language with a free app – even five minutes counts.
- Watch a documentary about something you’ve always been curious about.
- Read articles about a topic that interests you.
- Try a new recipe from a different culture.
Longer Mood Boosters (1+ hours)
Rest and Relaxation
- Lie on the sofa reading a book that transports you somewhere else.
- Have an afternoon nap if your body is telling you it needs rest.
- Spend time with your pet – play, cuddle, or just be in their calming presence.
- Sunbathe in your garden or by a window, feeling the warmth on your skin. You don’t have to be trying to get a tan, just enjoying the warmth.
- Have a movie marathon of films that make you feel good.
Social Activities
- Meet a friend for coffee and catch up properly.
- Visit family members you haven’t seen in a while.
- Join a local class or group – pottery, yoga, book club, anything that interests you.
- Volunteer for a cause you care about, even for just a couple of hours.
Adventure and Exploration Mood Boosters
- Explore a new area of your town or city.
- Visit a museum or gallery and take your time with the exhibits.
- Go to a farmers market and try something you’ve never tasted before.
- Take a different route to somewhere familiar and notice what you see.
Creative Projects
- Start a craft project you can work on over time.
- Reorganise your photos and create an album of happy memories.
- Plan something to look forward to – even if it’s small and a few days away.
Making It Work for You
Not all these mood boosters will resonate with you, and that’s perfectly normal. Some days you might have energy for a long walk, other days applying perfume might be exactly what you need.
The key is having options. When you’re feeling low, it can be hard to think of what might help. Having a mental list of possibilities makes it easier to choose something that fits your current energy level and circumstances.
Pay attention to what works best for you at different times. Maybe morning walks lift your spirits, but evening baths help you unwind. Perhaps creative activities energise you, while time in nature brings you peace.
Mood Boosters: The Science
These suggestions aren’t just feel-good advice – there’s real science behind why small self-care actions can be great mood boosters. When we do something kind for ourselves, our brains release feel-good chemicals like serotonin and dopamine. Physical movement, even gentle stretching, helps reduce stress hormones. Creative activities can put us into a flow state that naturally lifts our spirits.
Connection with others, whether through a phone call or a hug, releases oxytocin, sometimes called the “bonding hormone.” Even spending time with plants or pets can lower blood pressure and reduce anxiety.
Planning your Mood Boosters
Consider creating your own personalised list based on what appeals to you from these suggestions. Write down the activities that made you think “yes, I’d like to try that” and keep the list somewhere you can easily find it on harder days.
You might organise them by how much time or energy they require, or by what type of boost they provide – physical, emotional, creative, or social. Some people find it helpful to have different lists for different moods: one for when they’re anxious, another for when they’re feeling disconnected, and another for when they just need a bit of joy.
Your Matter
Taking care of your emotional well-being isn’t selfish – it’s essential. When you feel better, you have more to give to the people and activities you care about. These 50 suggestions are starting points, not rules. Use what works, adapt what doesn’t quite fit, and remember that small steps count.
Your mood today doesn’t have to be your mood tomorrow. Sometimes all it takes is one small act of kindness towards yourself to shift the entire day. Pick something from this list, or let it inspire you to think of something else entirely. The important thing is that you’re taking action to care for yourself.
You deserve to feel good, and you have more power over your mood than you might think. Start small, be patient with yourself, and remember that every little bit of self-care matters.
