5 small habits that improve your day

Most days, everything actually goes quite well – but then there's that one day when you feel like you're useless. At least, that's how I feel every now and then. Here's what you can do on days like these to lift your mood and improve your well-being.

Overwhelmed? Annoyed? Frustrated? Or are you just feeling down today?

Sometimes we are in a bad mood for good reason – and sometimes the bad mood comes out of nowhere.

Of course, our emotions always have a source somewhere. However, it's not always easy to identify that source. And sometimes we don't even care about understanding exactly why we're feeling bad. While it can be helpful to search for the source of the (negative) emotion, finding it is no guarantee that we'll actually feel better.

For our mental well-being, it can also be important to simply let these emotions be. For example, it can feel incredibly liberating to simply let the tears flow or to indulge in our own melancholy for a while. It becomes problematic when we direct our frustration at others or remain depressed for a long time.

But you're probably also familiar with those moments when we're annoyed because we're annoyed. For example, it always really bothers me when I'm in a bad mood. I don't feel like being the person I am then, or the thoughts I have. Of course, that doesn't exactly brighten my mood; instead, it causes it to sink even further. Like a downward spiral. Then the whole day is ruined.

But does it have to be that way?

No. Over the years, I've learned that I can actively do something to improve my mood. The hardest part is getting my butt off the ground. Because when we're in a bad mood, we usually have no interest in mood-lifting activities. We just want to be left alone and sink into our misery.

Why is that?

When we experience negative emotions, our activity level drops. We become less active, slower, and even physically shrink. This suggests safety to our brain. And safety is very important, because our brain, above all, wants to ensure our survival at all times. Therefore, in moments of bad mood, it's counterintuitive for us to dance around or laugh, for example.

The good news:

We can trick our brain. As Tony Robbins so beautifully puts it: "Emotion is created by motion." Our body is in constant contact with our brain. When we move, this signal is transmitted to the brain, which then interprets the movement. For example, when we cry, our brain signals to us that we are sad.

(Conversely, we also start crying when our brain sends a signal to our body that we're sad or angry. So the whole thing is a bit tricky. There's still no real consensus in emotion research about whether emotions begin in the brain or the body.)

What I'm concerned about:

When we feel bad, we don't feel like moving or being active. But that's exactly what can help us improve our mood.

The most effective way is to take action and do something that our brain won't initially suggest to us.

What exactly could that be? Here are a few suggestions.

5 small habits that improve your day and brighten your mood

1. Clean up around you

When we tidy up our homes, we often create space in our minds as well. If you organize your surroundings, your mood can improve within minutes. The great thing about this is that you also feel like you've truly accomplished something and been productive.

Of course, you don't have to completely revamp your entire apartment—just 10 minutes of tidying your desk, washing the dishes, or making your bed is enough...

Photo by The Creative Exchange on Unsplash

2. Breathing exercise/meditation

We breathe countless times a day. But how many of those times do we truly breathe deeply?
Taking a little conscious time for yourself can work wonders. For example, you can take a few deep breaths or meditate.

Guided breathing exercises or meditation can also help. There are some breathing exercises and meditations on YouTube or in free apps like InsightTimer specifically for those moments when you're not feeling well.

3. Move your own body

Whether you're taking a walk, dancing to a song of your choice, or engaging in a strenuous workout, moving our bodies releases endorphins. This can instantly boost your mood.

By the way, getting some fresh air is never a bad idea.

4. Write yourself a to-do list or project plan

This point can be especially helpful if you are feeling in a bad mood because you are feeling overwhelmed or overworked.

As the saying goes, sometimes we can't see the forest for the trees. There's so much to do, so much to think about. Writing all these thoughts down and turning them into to-dos can work wonders. If you have a larger project ahead of you, try breaking it down into as many concrete, small steps as possible. This way, you'll see what your next steps are and how you can reach your goal.

For some people, writing detailed to-do lists is counterproductive because it puts them under pressure and makes them see what they still have to do. If you're one of those people, journaling can be a great option. It's a great way to let your thoughts flow or simply vent on paper. :-)

5. Laugh or be silly

The last thing we want to do when we're in a bad mood is probably laugh and have fun. But that can help you enormously. Because when we laugh, our brain thinks we're happy and releases endorphins.

Just try it: Try smiling or even laughing. It's perfectly okay if your smile isn't a "real" smile at first—if you try to hold it, the situation will eventually seem so absurd that you might burst into genuine laughter.Mission accomplished.

Playing or being silly with pets, children, or other loved ones can also brighten your mood. If you don't feel like socializing, try watching videos online that make you laugh or that put you in a positive mood. It sounds banal (and it is), but it helps.

A little self-care exercise

It can be especially helpful to write down 3-5 things you can do when you're feeling down on a small piece of paper—things that will give you strength and improve your mood. You can keep this piece of paper in your wallet, for example.

If you're in a bad mood, you have a few suggestions at hand that can motivate you. Because, as I said, your mind will probably tell you to be inactive.

These points are very individual. After all, we're all different. Some people like to cook, others enjoy being active, and still others are looking for someone to talk to. So only write down things that resonate with you on some level.

It's also helpful to choose your mood-boosting activities based on how much time you have available. If you receive upsetting news while you're at work, find an activity that that you can implement within 5-10 minutes.

On the other hand, you may have more time to treat yourself once your children are in bed in the evening.

For example, my note looks like this:

If you would like to learn more about mindfulness, healthy eating, sustainability or family and pregnancy, Check out more exciting blog articles on these topics here.