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Advanced Mood Routine

Advanced Mood Routine

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by Alex Nekritin

CEO and Founder of Ultiself

Intro icon Advanced Mood Routine - Intro

Emotional regulation is key if you want to achieve your goals. Your emotions can indicate how far you are from them. If they are not regulated, they can become an obstacle and lead to different problems. 

We suggest implementing our Mood Routine first. Once you build those habits, you can start with this advanced routine. That way you will master key habits to control your emotional reactions and avoid behaviors that interfere with your goals.

Here’s a science-backed routine to manage your emotions.




DESCRIPTION - The first step to effectively manage your emotions is to actually know what you are feeling. Sometimes it’s difficult to understand exactly what you are feeling. Mindfulness helps you to be more aware of your own emotions, thoughts, behaviors, and reactions. Additionally, mindfulness is key in identifying the causes of your emotions, and can help you control your reaction.

ACTION - Practice meditation, single-tasking, or another mindfulness technique on a daily basis.


Best Time of Day: Morning

Any Time of Day

Identifying Emotions

DESCRIPTION - Alongside mindfulness, identifying your emotions is crucial to managing them. It is common that you feel not just one, but a combination of emotions when you are facing a situation. This can lead to confusion and may lead to higher levels of stress, anxiety, or behaviors that you could regret. By identifying each one of your emotions, you learn to control your emotions so that your emotions don’t control you.

ACTION - When you feel something, pause, identify your emotions, and evaluate what happened.


Best Time of Day: Any

Behavioral Activation

DESCRIPTION - Sometimes life can be monotonous. It is usually because you spend so much time doing activities that you don’t enjoy. Behavioral activation helps you identify your core values and create a plan to reinforce activities you enjoy. It leads to a better mood, less stress, and a sense of purpose.

ACTION - Identify some values and choose activities that match them. Create a weekly activity plan and do it.


Best Time of Day: Any

CBT Worry Postponement

DESCRIPTION - Thinking about what could happen or what’s next is important, but it may become a bad habit if you spend too much time or energy on it. This may lead to distraction and anxiety, and may prevent you from being productive and aware of the present moment. Worry postponement helps you become more effective and spend less time worrying about irrelevant things.

ACTION - Set a time of day to worry and avoid doing it outside of this moment.


Best Time of Day: Any

DBT Opposite Action

DESCRIPTION - Sometimes emotions can lead to impulsive actions, which in turn may lead you to say or do something that you regret. The opposite action is a habit that requires discipline and strength. It has been shown to be effective when the reaction does not match your goals or values. If expressing your anger is not effective in a particular situation, it is best to strive to do the opposite. In the long run, you will feel better and strengthen your willpower.

ACTION - Practice opposite action when you feel an intense emotion and it interferes with your goals.


Best Time of Day: Any

Core Habits icon Why Core Habits are Important for Advanced Mood

Sources list icon


  1. Mindfulness and Emotion Regulation: Insights from Neurobiological, Psychological, and Clinical Studies. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337506/ 
  2. Brief Mindfulness Meditation Improves Emotion Processing. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6795685/ 
  3. Behavioral activation interventions for well-being: A meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2882847/ 
  4. Reducing worry and subjective health complaints: A randomized trial of an internet-delivered worry postponement intervention. https://pubmed.ncbi.nlm.nih.gov/26511764/ 
  5. Emotion Regulation in Schema Therapy and Dialectical Behavior Therapy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5021701/
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 Mood  Confidence  Stress  Health  Productivity  Focus  Sharpness
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