Imagine waking up each morning with a spring in your step and a smile on your face. Sounds like a dream, right? Well, what if I told you that cultivating a happy mood isn’t just for those annoyingly chipper morning people, but something we can all work towards?
Welcome to your personal joy gym, where we’ll explore daily practices that can help you flex your happiness muscles and build a more positive mood. No, we’re not promising a life free of challenges (we’re not magicians, after all). But we are offering science-backed strategies to help you navigate life’s ups and downs with a bit more pep in your step.
The Morning Mood Setter: Start Your Day Right
They say breakfast is the most important meal of the day. Well, how you start your morning emotionally is just as crucial for your mental wellbeing.
1. The Gratitude Wake-Up Call
Before you even get out of bed, take a moment to think of three things you’re grateful for. It could be as simple as the cozy blanket you’re wrapped in or the birdsong outside your window.
Why it works: A study published in the Journal of Happiness Studies found that practicing gratitude first thing in the morning led to increased positive emotions throughout the day. It’s like setting your internal thermostat to “joy” right from the get-go.
Try this: Keep a gratitude journal by your bedside. Jot down three things you’re thankful for each morning. Bonus points if you can come up with new ones each day!
2. Morning Movement
Get your body moving, even if it’s just for a few minutes. Stretch, do some jumping jacks, or have a mini dance party in your pajamas.
Why it works: Exercise releases endorphins, those feel-good chemicals in your brain. A study in the Journal of Health Psychology found that just 10 minutes of physical activity can boost mood and reduce fatigue.
Try this: Create a 5-minute morning movement routine. It could be a quick yoga flow, some bodyweight exercises, or even just walking up and down the stairs a few times.
Midday Mood Boosters: Keeping the Good Vibes Going
As the day progresses, it’s easy to let stress and frustrations creep in. Here are some practices to keep your mood elevated throughout the day.
3. The Power of Power Posing
Take a moment to stand tall, put your hands on your hips, and strike your best superhero pose.
Why it works: Research from Harvard Business School suggests that adopting a “power pose” for just two minutes can increase confidence and reduce stress. It’s like tricking your brain into feeling more powerful and positive.
Try this: Set a reminder on your phone to strike a power pose for two minutes around lunchtime. Feel free to add a cape for extra effect (but maybe not in the middle of a work meeting).
4. Mindful Munchies
Instead of mindlessly scarfing down your lunch, try eating mindfully. Pay attention to the colors, smells, textures, and tastes of your food.
Why it works: A study in the journal Appetite found that mindful eating was associated with reduced stress and increased enjoyment of food. It’s like a mini meditation session with the added bonus of nourishment.
Try this: For your next meal, try eating without any distractions. No phone, no TV, no reading. Just you and your food, having a little tête-à-tête.
5. The Three-Minute Breathing Space
When you feel stress mounting, take a three-minute breather. Focus on your breath for the first minute, your body for the second, and then expand your awareness to your surroundings for the third.
Why it works: This mindfulness practice, developed by mindfulness experts Zindel Segal, Mark Williams, and John Teasdale, helps interrupt the stress cycle and brings you back to the present moment.
Try this: Set a timer for three minutes and guide yourself through this mini-meditation. You can even find guided versions online/in Hapday if you prefer.
Evening Mood Elevators: Ending Your Day on a High Note
As the day winds down, it’s crucial to cultivate practices that help you shed the day’s stress and set you up for a restful night.
6. Journaling
Take a few minutes to write about your day. Focus on the positive experiences, no matter how small.
Why it works: A study in the Journal of Research in Personality found that writing about positive experiences for just three days in a row increased mood and well-being for weeks afterward.
Try this: Start a “joy journal”. Each evening, write about three good things that happened during your day, no matter how small. Spilled coffee but didn’t stain your shirt? That counts!
7. Connection Corner
Reach out to someone you care about. Send a text, make a quick call, or have a meaningful conversation with someone in your household.
Why it works: Social connection is a key factor in happiness. A study in the Proceedings of the National Academy of Sciences found that social connections were a better predictor of happiness than physical health, income, or age.
Try this: Create a “connection calendar”. Each day, reach out to a different person in your life, even if it’s just to say hello or share a funny meme.
8. The Unwinding Hour
Create a relaxing bedtime routine. This could involve reading a book, taking a warm bath, or practicing some gentle stretches.
Why it works: A consistent bedtime routine signals to your body that it’s time to wind down, promoting better sleep. And better sleep leads to better mood. It’s a win-win!
Try this: Choose three calming activities and incorporate them into your nightly routine. Stick to this routine for a week and notice how it affects your sleep and mood.
The 24/7 Mood Booster: Self-Compassion
Last but certainly not least, practice self-compassion throughout your day. Treat yourself with the same kindness you’d offer a good friend.
Why it works: Research by Dr. Kristin Neff, a pioneer in self-compassion studies, shows that self-compassion is strongly associated with emotional wellbeing, reduced anxiety and depression, and greater life satisfaction.
Try this: When you’re facing a challenge or feeling down, place your hand on your heart and say to yourself, “This is a moment of suffering. Suffering is a part of life. May I be kind to myself in this moment.”
Remember, cultivating a happy mood isn’t about forcing yourself to be cheerful all the time. It’s about creating daily habits that nurture positivity and resilience. Some days will be easier than others, and that’s okay. The key is consistency and self-compassion.
As the poet Mary Oliver said, “Joy is not made to be a crumb.” So go ahead, feast on these practices, and savor the joy they bring into your life. Your happier self is waiting just around the corner, ready to high-five you for every small step you take.
Remember, happiness is a skill, and like any skill, it gets stronger with practice.
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