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10 activities to instantly boost your mood and energy

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Ever have a day where you feel tired, low on energy, and you’re in a bad mood? Yeah, when I feel like that I don’t even want to leave my bed. Imagine feeling that way AND you have to try to be productive at home or at work. You may be tempted to rely on quick fixes like energy drinks or alcohol, but we both know that those are not healthy options. Instead, learn how to boost your mood and energy quickly and naturally. Opting to do this will not only help in the short term but also in the long term!

How to boost your mood and energy quickly

Have you ever been stressed out, irritable, or even cranky, and no matter what you do your mood won’t change?

Perhaps it’s been a stressful day at work, a fight with a friend, or even just an off day.

How to boost your mood and energy quickly

Fortunately, there are things within your control that you can do to improve your mood.

In this blog post, we will explore effective strategies to help you feel better, instantly, and naturally.

By incorporating these activities into your life, you can improve your overall well-being, energy, and mood.

1. Get outside and walk around the block

Hit the afternoon slump or just tired? Go outside and get sunlight!

In a recent podcast about optimizing sleep, I learned how important it was to get sunlight exposure within 30 minutes of waking up.

Mindful walking barefoot in a garden

Sunlight is critical to our mental and physical health. In the winter, it’s especially critical that you get natural light exposure otherwise there’s a higher risk of developing seasonal affective disorder (SAD).

In addition, when you’re feeling tired, sluggish, or low on energy and want a quick mood booster, then go outside and get sunlight.

What’s even better is to go for a walk.

By walking and getting sunlight you will boost dopamine and endorphins, two key neurochemicals responsible for boosting mood.

If you’re short on time a quick 5-minute stroll will have the same effect.

2. Make time for exercise

One of the most effective ways to boost your mood is to exercise!

Regular exercise has been shown to improve mood and reduce symptoms of depression and anxiety.

Since physical activity helps your brain release endorphins, known as “feel-good” chemicals.

Pantea Rahimian practicing yoga

Endorphins act as natural mood enhancers, reducing stress and boosting feelings of happiness.

In a recent study, they found that exercise is equivalent to a low-dose antidepressant!

Imagine getting all the benefits of medication without any side effects.

Here’s the motivation you need to get off the couch and get some moderate-intensity exercise.

You can also consider incorporating activities like yoga or tai chi, which promote relaxation and mindfulness.

Short on time?

Put some upbeat music on and dance for 5 minutes to your favorite pop song!

3. Listen to upbeat music

Music can give more than one of your happy hormones a boost.

Listening to instrumental music, especially music that gives you chills, can increase dopamine production in your brain.

How to make friends as an adult

But if you enjoy music, simply listening to anything you enjoy may help put you in a good mood. This positive change in your mood can increase serotonin production.

You may also experience an endorphin release while performing music, especially in a large group. For example, a 2016 study found that choir members experienced increased endorphin release during rehearsals.

So join a band, bust out your favorite instrument, or sing out loud! You’ll feel an instant boost in your energy!

4. Give someone a hug

Wondering how to boost your mood and energy quickly?

Get a hug!!

Hugging lowers our stress hormones and stimulates oxytocin, a bonding hormone in our body that has positive effects on our mood.

You can also reap the same benefits by massaging your forehead, hands, and neck.

Self-massage has been shown to decrease heart rate and reduce the stress hormone cortisol in our systems.

5. Take a cold shower

Although luxurious bubble baths feel relaxing, sometimes a 10-minute shower can do the same trick.

Instead of taking a warm shower, take a quick cold shower!

Sound weird?

Taking a cold shower is a fast way to boost our mood because cold water releases endorphins and reduces stress hormones.

As a result, you feel refreshed both physically and mentally.

6. Watch a funny video

Need a quick mood and energy booster?

Then watch a funny video or listen to some comedy.

Laughter is a great way to increase dopamine and endorphins in your brain. As a result, your stress will lower and you feel happier.

Wondering how to boost your mood and energy quickly?

Watch my favorite SNL skit!

And according to the Mayo Clinic, laughter also increases oxygen to our bodies and cools down our stress response system, resulting in a positive, relaxed feeling.

So the next time you’re in a bad mood, try pulling up some of your favorite SNL skits on YouTube. You’ll feel a lot better in 5 minutes or less.

7. Get a good night’s sleep

Have you ever noticed that you are cranky and more irritable when you don’t get enough restorative sleep?

A woman sleeping in a bed

Lack of sleep can cause irritability, fatigue, and even depression!

To ensure that you get 7-9 hours of uninterrupted sleep each night you can follow some of my beauty sleep tips:

  • Make your sleep environment comfortable, dark, and cool to promote restful sleep.
  • Go to bed and get up around the same time every day.
  • Decrease caffeine intake, especially in the afternoon and evening.
  • Have a healthy snack guaranteed to help you sleep.
  • Avoid electronic devices before bed, as the blue light emitted can disrupt sleep patterns.

Tired and fed up with sleepless nights?

Learn how to banish your sleep problems and wake up feeling refreshed once and for all!

8. Hang out with a friend

Our friends and support system are integral to our physical, emotional, and mental health.

Next time you find yourself tired or low on energy, call a friend.

How to make friends as an adult

It’s not surprising that friends and family can help boost your mood and provide emotional support.

Pantea Rahimian

Take control. Feel better.

Start your Self-care Journey.

Take control.
Feel better.

Start your
Self-care Journey.

Try your best to surround yourself with supportive and uplifting individuals who contribute to your overall well-being.

Curious about how to make friends as an adult? I have 14 expert tips for you to try!

When you’re with your friends, try doing the following:

  • Engage in meaningful conversations
  • Share experiences
  • Plan fun activities together

Remember that strengthening your social connections can help reduce stress, enhance happiness, and provide a sense of belonging.

9. Free write in your journal

Writing your thoughts and feelings down can boost your mood by helping you to process your emotions.

Think of your journal as your free therapist.

Taking 10 minutes to free write and express all your thoughts and feelings does wonders for your mood and energy levels.

10. Paint, doodle, or make some art

Remember when you were a kid and you had fun painting, coloring, or doing arts and crafts?

When you pursue your creative side, you are naturally allowing yourself to process thoughts and feelings.

A woman drawing on the floor

Creative pursuits can help reduce stress and anxiety and increase self-esteem.

Don’t worry about making something beautiful to show; the process is what matters.

You can also try art journaling!


Boosting your mood and energy quickly and naturally is possible with a holistic approach.

It starts with you setting some time aside to practice self-care and engage in some type of activity to feel better.

Little things like getting some exercise or sufficient restorative sleep help you feel better on a daily basis.

If you’re short on time, try some journaling, watching a funny video, doodling, or getting a hug!

Most importantly, focus on cultivating healthy social connections since your friends and family are critical in helping you feel better instantly and sustainably.

Remember that with the right approach, you can feel better and improve your mood quickly and instantly.

What do you do to get a quick mood booster? What are your go-to mood and energy booster? Tried any of the tips in this article? What worked well and what did you find less helpful? Please share your stories and comments below.

Now, it's up to you to take action!

  1. Share this article on social media to support me in publishing more high-quality content in the future
  2. Get started now and include what you’ve learned throughout this article in your daily routine
Pantea Rahimian

Take control. Feel better.

Start your Self-care Journey.

Take control.
Feel better.

Start your
Self-care Journey.


24 Responses

  1. Oh, you’ve got some fantastic mood-boosting ideas here! I must say, I’m already doing a few of these, and they really do work wonders.

  2. These are such amazing ways to boost your mood!! I am forced to get outside and walk first thing in the morning with my two dogs! But I treasure waking up to their kisses and the morning sunlight. But when it’s just me in the room, I tend to add a motivational quote of the day, and some powerhouse music.

    1. Hey Crystal I LOVE that your dogs wake you up in the morning with kisses. What a beautiful way to wake up every morning. Add the daily walk outdoors and that’s honestly my dream way of starting my day every day. Powerhouse music sounds amazing! Any favorite songs you’d recommend?

    1. Hi Ally I’m SO happy I found a fellow Penelope lover! The SNL videos featuring her ALWAYS make me laugh. She’s ridiculous but never ceases to amuse me and put me in a good mood.

  3. I find writing in a journal super helpful! Not sure if I’ll voluntarily do the the cold shower though 😉

    1. Hey Holly I love writing in my journal too! It’s therapeutic and helps me find the answers I’m looking for. Cold showers are not for everyone and I definitely have to psych myself out for it before I “dive in!”

  4. Such a great list! I have recently gotten into yoga and I’m shocked by how much of a mood booster my practice has become! I went from dreading exercise to looking forward to it everyday because of how much it boosts my mood. Self-care is so important!

    1. Hey Julianne I couldn’t agree more with you. During COVID-19 lockdown my yoga studio offered a one-month unlimited free membership for virtual classes. I decided to do it since I struggled with anxiety and fear. After the first week of taking daily classes, I felt calmer and slept better. I’m happy that you’ve found how remarkable yoga is and are practicing it regularly.

  5. These are great ideas! I’ve recently gotten back into exercising and it has done wonders for my mood and energy. It can be tough to fit it into my hectic schedule but I’m always happier when I do 🙂

    1. Hey Melissa I think that’s true for many people. We all feel better when we exercise, we know we should do it but it’s hard to find time to actually do it. I’ve discovered that breaking up “exercise” into mini workouts has helped. I take three 10-minute walks throughout the day in addition to a 1-hour yoga class. If I don’t make it to my class, I feel better subconsciously because I know that I still got some exercise in my day.

  6. I’m lovvvvving these ideas! It’s amazing what a walk around the block can do for my mood – I need to remember to do the rest of these on a more regular basis. 😉

    1. Hey Jodi I’m so excited that you love the activities and that they’re helping you. Like you I’ve recognized that a walk around the block can help me get an instant mood boost especially when I’m short on time.

  7. Love this post and yes to all of it. I have tried most of these things when i need to pick myself up and listen to music always do it too.

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Pantea Rahimian

Take control.
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Start your
Self-care Journey.

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