We all have those days when the weight of the world feels heavier than our one rep max. From stressful stints in the office to after-hours blues, sometimes you need a quick pick-me-up. Fortunately, we’ve compiled a list of super easy mood-boosting hacks that can brighten your outlook in under 10 minutes.
Here’s your shortcut to feeling better:
1. Put on Your Headphones
And make it an upbeat track. Research published in the Journal of Positive Psychology found that those who listened to bright tunes during scheduled lab visits were able to snag a happiness boost after just two weeks. However, that doesn’t mean you can’t derive pleasure from your “rainy day” playlist. A study published in PLOS ONE found these songs can still be comforting.
READ MORE: Worried Sick: 7 Ways Stress Can (Seriously) Hurt Your Health
2. Run 1.8km
The average guy can cover about 10.9km per hour while running. While research has shown that long-distance jaunts will, in fact, improve your mood, you don’t need hours on the tarmac to start feeling better. A University of Tsukuba study found that just 10 minutes of running could help give you a better outlook. (1.8km is how much distance the average guy can cover running in that timeframe.)
Using brain imaging, researchers discovered that running can increase blood flow to the prefrontal cortex, i.e., the part of your brain that plays an integral part in managing your mood. The research builds on other studies that have shown that upping your physical activity can be a massive boon to your emotional state.
3. Scroll Through the Group Chat
It should come as no surprise that a dose of laughter can rescue your mood from the red. Laughing releases endorphins, a hormone that can help you deal with pain and stress. And you don’t need to be in stitches for the effects to take hold; just a quick scroll through your mates’ messages (or a Key & Peele sketch if your friends aren’t funny… condolences) could do much to alleviate your workday woes.
READ MORE: 11 Simple Ways to Lower Your Stress Levels, Boost Your Mood and Start Thriving
4. Take a Power Nap
That’s right: nap time isn’t just reserved for your toddler. As adults, we too can benefit from a short doze. A 2022 analysis discovered that taking a nap won’t just help improve your memory and information-processing speed, but could also result in a much-needed mood boost. While most prescribe 20-30 minutes of kip to get the most out of your short-term shuteye, you may still experience a boost after just 10 minutes of slumber. Fortunately, according to the Sleep Foundation, these naps shouldn’t mess with your usual sleep schedule. Go ahead, grab your forty winks.
5. Eat a Salad
Typically, the sight of a salad wouldn’t usually perk up your mood in the same way that, let’s say, a double cheeseburger and chips might. However, research has found that snacking on more greenery (read: fruit and veg) could result in a net gain for your mental health. At minimum, you should be aiming for five portions of fruit/veg per day.
6. Walk Your Dog
If you’ve been cooped up in an office cubicle all day, you need a heavy dose of nature. It’s a prescription that’s being handed out across the world (even by the UK’s National Health Service) and could do wonders for your state of mind. Studies have found that spending just 10 minutes out in a green setting could not only lower your stress levels but result in an immediate mood boost. But make sure you bring along the pup because interacting with animals has been shown to be a powerful stress buster.
7. Take an Ice-cold Shower
According to a study published in the North American Journal of Medical Sciences, a cold-water plunge is one of the quickest serotonin hacks that can boost dopamine levels. You don’t need a bathtub full of ice (or even a tub), just a few minutes under the spray of a cold shower could give you a mood boost in a splash.
READ MORE: 8 Mindfulness Exercises to Beat Stress, Spark Motivation and Feel Better
BONUS: If You Have More Than Ten Minutes…
Ever climbed out of a hot bath and felt like you’ve been resurrected? Turns out that there’s science supporting regular steamy soaks. One study looked into the effects of taking regular plunges in the tub and discovered that a 30-minute bath in 40°C water could result in a significant mood boost. Not strapped on time? Turn the tap and soak in some happiness.
