7 simple (but effective) mood boosters to try on hard days

Mental Health

Sep 23

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Bad mood getting you down? These 7 mood boosters are small, powerful steps you can take every day to improve your mental health and actually shift how you feel.

Some days you just feel off. Even if nothing catastrophic happens, everything grates on your nerves. Maybe the group chat is silent, your lunch tastes stale, or your inbox is full of even more work requests. It’s not a full-blown crisis, but your mood is low, and shaking it feels harder than it should.

That kind of emotional fog can sneak in and linger longer than you’d like. And when it happens, it’s not always easy to pinpoint what’s wrong or how to shift back to a positive place. But even on the most frustrating days, there are small actions you can take that can nudge your mood in a better direction.

Mood boosters—simple tools or quick creative distractions—don’t fix everything, but they can make the weight of the day a little easier to carry. By giving your brain something slightly different to focus on, you can create just enough space to feel a bit more like yourself.

Here’s how mood boosters can help you reset your emotional baseline, and a few options to try when your day feels heavy.

What are mood boosters?

Mood boosters are small actions, practices, or experiences that can lift your mood. Simply put, they’re accessible everyday tools you can reach for when you feel stuck, heavy, disconnected, or just off.

Some mood boosters work by calming your nervous system. Others help you reconnect with something meaningful, like joy or gratitude. They can also be physical, like stretching, or sensory and emotional, like noticing something beautiful or offering yourself a kind thought. These boosts are about shifting your energy, even slightly, so that you can keep going with more clarity or ease.

Over time, these shifts can help reduce stress, increase resilience, and remind you that your wellbeing matters. It’s important to note that there’s no one formula for a mood booster. Really, it’s just anything that helps you feel better, more present, and more supported in the moment.

7 easy (and effective) mood boosters to improve your mental health

Mood boosters are often most effective when you catch a bad mood before it escalates. So when you first start to feel frustrated or fatigued, set aside some time to do a quick mood-boosting practice. This can make a big difference in the rest of your day.

Here are seven you can reach for the next time you’re in need of one.

1. Move your body, just a little: A few minutes of movement gets your blood flowing and signals to your brain that you’re not stuck, even if your thoughts feel like they are. Some movement you could try is a walking in place, stretching your arms above your head, or shaking out your hands.

2. Try the 5–4–3–2–1 grounding practice: This sensory reset helps interrupt anxious spirals by bringing your attention back to the present. To do it, name five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste.

3. Do a one-minute breath reset: A few deep breaths can make a real difference, especially if you slow down your exhale. Try breathing in for four counts and breathing out for six counts. This kind of breath pattern helps calm your nervous system.

4. Recall three good things about yourself: Pause and name three positive things about yourself. You could say, “I held a boundary today” or “I made someone laugh.” This quick check-in can disrupt your negative self-talk and help you reconnect with your own strengths.

5. Send a silent wish to someone you love: Picture someone in your life and silently wish them ease, peace, or joy. You don’t have to tell them — it's more about cultivating connection and compassion. It’s also a simple way to shift attention away from stress and into care.

6. Notice one thing that’s actually okay right now: Noticing small details like how your chair is holding you up or that your feet are on solid ground can help activate a sense of safety and presence. And these are two things that your brain craves when you’re stressed.

7. Let yourself be delightfully unproductive: Take a pointless pause for one minute and do nothing. Just breathe, look around, and let your nervous system soften. These micro-moments of rest are tiny windows of repair.

How to use mood boosters in your daily life: 9 tips to build your own toolkit

When you’re stressed or spiraling, a mood booster can be just the thing you need to help you feel more balanced. So, here are nine tips you can try the next time you feel your mood dipping.

1. Notice early signs and signals

Learn your personal low battery signs, like getting irritable or doomscrolling, so that you can catch yourself early and try something small before things escalate.

For example, if you tend to feel off after long meetings, make it a habit to stretch or walk for five minutes afterward, even if it’s just to refill your water.

2. Make your mood boosting tools visible

Keep a sticky note on your desk, set a daily reminder on your phone, or write your go-to boosters on a scrap of paper in your wallet to help remind your brain of your favorite mood boosters.

You could also make a list in your notes app titled “things that help” and fill it with actions like: open a window, text a friend, or lie down on the floor for 60 seconds.

3. Pair mood boosters with existing habits

Attach a small boost to something you already do. This can help make the habit stick.

You could take three deep breaths after you brush your teeth, or you could drop your shoulders and do a quick body check after ending a phone call.

4. Collect your own data

Track what boosts your mood so you can start noticing patterns. This could be journaling and asking yourself questions like, “What did I try?” or “Did it shift my emotional state?” and “Would I use this tool again?”

5. Stock your space with simple supports

Create mini “mood boost zones” in your environment, or keep comfort objects within reach.

These tools could be a playlist that makes you feel calm, a favorite snack or tea, or even a stress ball. Whatever makes you feel calm and happy is perfect.

💙 Relax with soothing music like Chopin in the Rain.

6. Schedule low-stakes resets

Make some time each day to check in with yourself. This kind of self-check-in can help you notice how you’re feeling and where your mood and stress level are, which can help you reset before your stress snowballs.

Try setting a gentle alarm mid-morning and mid-afternoon labeled “check in.” Then take 30 seconds to stretch, sip water, or name how you feel.

7. Start where you are

You don’t have to have the perfect mood boosting plan at the ready. Just start with what makes you feel good. If what helps you is watching videos of capybaras on repeat or snuggling with your dog on the couch, that counts.

Build from where you are, not where you think you should be.

8. Avoid turning mood boosters into performance

Mood boosters should feel supportive, not like a checklist you’re failing to complete. So, if you forget to use a tool or it doesn’t work, that’s okay. The point is to offer yourself options.

There will be days when you may forget to catch a low mood, and you might end up feeling cranky or frustrated. If that happens, give yourself grace and try to lift your mood from where you are.

💙 Remember to treat yourself with kindness by listening to Letting Go of Perfectionism with Tamara Levitt.

9. Rotate and refresh

Consider updating your mood booster list regularly with whatever lights you up. Enjoy keeping the list fresh, trying out new ideas, and giving yourself permission to retire any tools that don’t serve you anymore.

You might ask yourself questions like, “What’s helping right now?” or “What’s starting to feel stale?” and “Is there something new I want to try?”

Mood boosters FAQs

What are some examples of quick mood boosters I can try right now?

Quick mood boosters are low-effort, accessible ways to shift how you feel, especially when you don’t have much time or energy. This might mean stepping outside and feeling the sun on your face, savoring a glass of cold water mindfully, or playing your favorite song and focusing solely on listening.

Other options could include stretching your arms overhead, lighting a candle, or looking at a photo that makes you smile. These acts can interrupt negative patterns and create space for a shift in perspective.

Are mood boosters just a distraction?

Mood boosters might look like distractions on the surface, but if watching a funny video helps you feel better, it’s valuable. These tools can offer your nervous system a pause, which then helps reduce your reactivity and creates space for regulation. That pause can be the difference between spiraling and recalibrating.

Overall, mood boosters are about resourcing yourself so that you can respond to life with more presence, clarity, and steadiness.

What’s the best type of mood booster for anxiety?

Whatever mood booster helps engage your senses or regulate your body is generally the best one for you. Pressing your feet into the floor or practicing the 5-4-3-2-1 grounding technique can both help bring you back to the present moment. Breathwork can also be powerful, especially practices with a longer exhale.

Movement can work great if your anxiety feels more physical. And if your anxiety is more cognitive, distraction or connection could feel better.

How often should I use mood boosters?

You can use mood boosters as often as you need to. But ideally, try to do them before you feel like you’re falling apart. In general, regular small resets throughout the day can help keep your baseline steadier and make it easier to handle bigger stressors when they come.

Some people like to check in with themselves every few hours. Others sprinkle boosters into transitions, like after work or before bed.

Can mood boosters really improve mental health?

They can, especially over time. Mood boosters can improve emotional regulation, increase resilience, and interrupt stress cycles.

Additionally, research shows that small, consistent practices, like gratitude, breathwork, and self-compassion, can have a lasting impact on mood, mindset, and even physical health. Plus, they can help you stay more connected to yourself and make it easier for you to navigate the ups and downs of life.

Calm your mind. Change your life.

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Calm Editorial Team