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Mood Routine

Mood Routine

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by Ryan Sagul

Intro icon Mood Routine - Intro

Your mood is dictated by your stress management, happiness, confidence, and motivation.

Happiness is one of the most important components in life. If you are not happy most other things won’t matter.

Here’s a routine with key habits to improving your mood.

Habits

Morning

Take mood boosting Probiotics

DESCRIPTION - There is a ton of evidence which suggests that gut bacteria plays a major role in your mood. Any change to the bacteria which grow in your gut can cause a change in your mood. There are certain probiotics that are sold that can actually effect and improve your mood. Consider testing them out.

ACTION - Ensure a good mood by boosting your gut microbiome with probiotics.

4X / WEEK

Best Time of Day: Morning

Stretching

DESCRIPTION - Static stretching makes you feel better. Since you hold stress and tension in your body, it will make you happier, more relaxed, and be more mentally sharp.. Stretch for 15-20 minutes per day to improve mood and reduce stress.

ACTION - Stretch and relax your body for 15-20 minutes every day.

6X / WEEK

Best Time of Day: Morning

Breathing Exercises

DESCRIPTION - Breathing exercises can improve your mental state maximize your mental sharpness. Spend three minutes doing breathing exercises every day to stay focused, alert and relaxed.

ACTION - Spend three minutes doing breathing exercises every day

4X / WEEK

Best Time of Day: Morning

Morning Sun Exposure

DESCRIPTION - Getting sunlight in the morning gives you more energy and allows for better sleep at night. This is because sunlight helps regulate the body’s serotonin-melatonin cycle. In order to boost your mood get at least 15 minutes of sun exposure every morning.

ACTION - Get at least 15 minutes of sunlight per day before 10am.

6X / WEEK

Best Time of Day: Morning

Evening

Journaling

DESCRIPTION - Journaling is a great stress management tool which also improves your physical health. Spend a few minutes each day writing how you’ve felt. Try recapping your day every night and planning for the day ahead.

ACTION - Write down every day what you feel and possible explanations for it

5X / WEEK

Best Time of Day: Evening

Digital sunset

DESCRIPTION - The use of interactive technology, such as smartphones, an hour or less before bed causes disruptions in the body’s sleep cycle and is strongly associated with sleep complaints and bad mood. This is because looking at blue light from screens messes with essential melatonin production that you need while you sleep. Make sure to set screens on night mode or consider wearing blue light blocking glasses within 1 hour of bedtime.

ACTION - Avoid contact with screens for at least one hour before sleeping.

5X / WEEK

Best Time of Day: Evening

Review Goals

DESCRIPTION - People function best when they are striving towards a goal. Therefore,setting and achieving goals is important to improving your mood. Completing tasks causes a dopamine boost and leads to feelings of accomplishment thus boosting your mood. Celebrate the small victories every day by writing down all the tasks you have completed.

ACTION - Write down and celebrate all the tasks you completed during the day.

4X / WEEK

Best Time of Day: Evening

Sleep between 6-8 hours per night

DESCRIPTION - You’re not as sharp, alert, or focused when you do not get enough sleep. Not performing at your best can quickly lead into a bad mood. Ensure you are getting 6-8 hours of sleep to stay happy.

ACTION - Make sure you get 6 to 8 hours of sleep a day.

7X / WEEK

Best Time of Day: Evening

Any Time of Day

Gratitude

DESCRIPTION - Being grateful improves your mood and mental health. Gratitude also causes personal growth, fosters positive relationships, gives a feeling of more purpose in life, and results in greater self-acceptance. Be grateful for the little things people do for you and the positive aspects of your life.

ACTION - Think or write down regularly 3 things you are grateful for.

5X / WEEK

Best Time of Day: Any

Socialize

DESCRIPTION - It’s hard to be sad when you’re around friends. Simply talking with your friends will improve your mood and keep your wits sharp. Socializing may help prevent Alzheimer’s and other mental diseases. To make sure you are happy socialize every day.

ACTION - Share activities and interests with your friends and family every day.

4X / WEEK

Best Time of Day: Any

Exercise

DESCRIPTION - Exercise improves your mood, and there is no ifs ands or buts about it. Go to the gym 3-4 times per week to be happier and have a better self image.

ACTION - Exercise daily for at least 30 minutes to take care of yourself.

4X / WEEK

Best Time of Day: Any

Eat Healthy

DESCRIPTION - How you feel affects what you eat. Eat healthy foods to build a positive mind set and ensure your body is ready to take on the day. Eat 3-5 servings of vegetables and avoid added sugars and unhealthy fats.

ACTION - Eat 3 to 5 servings of fruits and vegetables and avoid excessive sugar and unhealthy fats.

6X / WEEK

Best Time of Day: Any

Hydrate

DESCRIPTION - Drinking water keeps your mind fresh. It’s not possible to think clearly without drinking enough water and this leads to frustration and worsening moods. Drink 2-3 liters of water every day to improve your mood.

ACTION - Drink 2 to 3 liters of water daily, making sure your body is hydrated throughout the day.

7X / WEEK

Best Time of Day: Any

Core Habits icon Why Core Habits are Important for Mood

Sources list icon

Sources

ExpandCollapse
  1.  "Counting blessings versus burdens: an experimental ... - NCBI." https://www.ncbi.nlm.nih.gov/pubmed/12585811 Accessed 8 Nov. 2019.
  2.  "Gratitude predicts psychological well-being above the Big Five ...." https://www.sciencedirect.com/science/article/pii/S019188690800425X Accessed 8 Nov. 2019.
  3.  "The impact of microbiota on brain and behavior: mechanisms ...." https://www.ncbi.nlm.nih.gov/pubmed/24997043 Accessed 8 Nov. 2019.
  4.  "The Sleep and Technology Use of Americans: Findings from ...." 15 Dec. 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836340/. Accessed 11 Nov. 2019.
  5.  "10 Ways To Build Confidence - Forbes." 21 Jul. 2017, https://www.forbes.com/sites/francesbridges/2017/07/21/10-ways-to-build-confidence/. Accessed 8 Nov. 2019.
  6.  "Effects of acute static stretching on visual search performance ...." 5 Jan. 2016, https://www.researchgate.net/publication/285435899_Effects_of_acute_static_stretching_on_visual_search_performance_and_mood_state Accessed 8 Nov. 2019.
  7.  "Breathwalk: Breathing Your Way to a ... - Amazon.com." https://www.amazon.com/Breathwalk-Breathing-Your-Revitalized-Spirit/dp/0767904931. Accessed 8 Nov. 2019.
  8.  "Use of Physical and Intellectual Activities and Socialization in ...." 31 Dec. 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3549347/. Accessed 8 Nov. 2019.
  9.  "Effects of sleep deprivation on cognition." https://www.ncbi.nlm.nih.gov/pubmed/21075236
  10.  "Exercise enhances creativity independently of mood." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1332529/.
  11.  "Benefits of Sunlight: A Bright Spot for Human Health." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/. Accessed 8 Nov. 2019.
  12.  "Better moods for better eating?: How mood influences food ...." https://www.sciencedirect.com/science/article/pii/S1057740814000060. Accessed 13 Nov. 2019.
  13.  "Why Water Is Key for Anti-Aging - Heart MD Institute." 29 Aug. 2015, https://heartmdinstitute.com/health-and-wellness/water-important-anti-aging/. Accessed 8 Nov. 2019.
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Category

 Mood  Confidence  Stress  Health  Sleep  Digestion  Immunity  Energy  Productivity  Focus  Creativity  Memory  Sharpness  Motivation
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