Every day, despite our best intentions and commitment to being our best, unexpected events can impact our mood, energy, and well-being. The good news is that there are plenty of simple activities that can help you reset, refocus, and revamp your mood—all in under five minutes. From quick exercises to acts of kindness, here are 18 ways to bring a little extra positivity into your day.
1. Smile
Even a forced smile can positively affect your mood and create a ripple effect for those around you. Research shows that smiling releases endorphins, natural painkillers, and serotonin—enhancing your mood instantly and helping you feel happier. It’s a small act with a big impact on your day. This previous article details all the surprising health benefits and the positive effect smiling has on your personal brand.
2. Breathe Deeply
Taking a few deep breaths helps reduce stress. According to stress coach Jordan Friedman, “A 90-second deep-breathing exercise can help relax and re-energize you. Controlled breathing regulates your heart rate, helps you focus, and acts as a mental reset, calming your body and mind when you feel stressed.”
3. Acknowledge Someone
Acknowledging a colleague or business partner can improve emotional and physical health. Studies have found that showing gratitude boosts happiness and reduces negativity. When you take a moment to recognize someone for their contributions, you brighten both your day and theirs.
4. Laugh
Laughter triggers the release of endorphins, promoting relaxation and enhancing your intake of oxygen-rich air. A quick laugh, whether from a funny video, a meme, or recalling a good memory, helps relax your body and creates an instant mood boost. Laughter improves circulation and decreases stress, making it one of the best quick fixes for a challenging day.
5. Play A LinkedIn Game
If you’re spending time on LinkedIn growing your network or sharing thought-leadership, take a break and engage your network in a LinkedIn game. This new feature includes mini-games which are perfect for a quick mental break. They can spark new conversations, and foster a collaborative mindset. A few minutes of friendly competition can lighten your mood while expanding your professional connections.
6. Do A Random Act Of Kindness
An act of kindness, even a small one, can instantly lift your spirits. Offer a genuine compliment, hold the door open, or lend a hand. Acts of kindness release dopamine, a feel-good chemical, which helps you feel happier and less stressed.
7. Change Your Environment
Sitting in the same place for too long can make you feel mentally stuck. Stand up, walk around, or change locations for a fresh perspective and a mental reset. A simple change of scenery refreshes your mind and can lead to new ideas or a better outlook.
8. Go Outside
A quick step outdoors boosts endorphins and helps reduce stress. Natural surroundings offer a refreshing break from that 13” screen that you’ve been staring at. Just a few minutes outside can improve your focus, helping you return to your tasks with renewed energy.
9. Play Your Happy Song
Music is a powerful mood enhancer, and playing your favorite song can provide an instant lift. Having a “happy anthem” ready for times when you feel down or stressed can make a meaningful difference. Songs like Lovely Day, or Happy have an upbeat vibe that can transform your day in minutes.
10. Stretch
Stretching increases blood flow and relieves physical tension, making it a great micro activity. Even a few quick stretches at your desk can release tight muscles and help you feel more energized. It’s a small investment with big returns for both body and mind.
11. Be Grateful
A quick expression of gratitude can improve your mindset in a big way. Take just a minute to think about one or two things you’re grateful for. This simple practice increases positivity while reducing stress. Keep a gratitude journal so you can review it regularly, adding to the power of being grateful. Focusing on what’s going well in your life can give you the perspective needed to tackle challenges.
12. Read The Optimist’s Creed
The Optimist’s Creed is an uplifting series of motivational statements. Reading even a part of it can help you focus on the positives and center yourself on what truly matters. It’s a small but powerful reminder of the power of positivity.
13. Watch A Funny Commercial
Humor works wonders for lifting your spirits. Watching a funny commercial—something short and silly—can give you a quick laugh and reset your mood. Whether it’s a classic like the Geico “Hump Day” commercial or something new, laughter is always a good idea.
14. Declutter Your Desk
An organized desk can lead to a more organized mind. Studies show that cluttered spaces create mental clutter, affecting focus and productivity. Taking a few moments to tidy up your workspace can give you a sense of control and create a more productive work environment.
15. Turn Water Into No Water
Dehydration can impact your energy level. Keep your water glass or bottle filled and drink from it regularly. A quick glass of water replenishes the body and brain, helping you feel refreshed and ready to tackle your next task. Staying hydrated is one of the simplest ways to improve both mental clarity and physical energy.
16. Floss
This might sound minor, but flossing can actually boost your sense of accomplishment. It’s one of those small, often-avoided tasks that, once completed, provides a little mental win. Plus, taking care of your teeth is beneficial for overall health, making it a double win!
17. Do A Quick Exercise Burst
A quick set of jumping jacks or a few minutes of any cardio activity can release dopamine and serotonin, your body’s natural mood enhancers. These brain chemicals promote a sense of well-being, helping you feel more positive and ready for whatever the day may bring.
18. Watch Something Funny
Watching a funny clip or TV show snippet on YouTube can also lift your mood. Humor is a powerful antidote to stress, and it often takes less than a minute to find clips online that will bring a smile to your face. Bookmark those that give you a real belly-laugh so you can revisit them often.
These simple, five-minute mood altering actions can make a big difference in your day-to-day life. When practiced consistently, these quick resets will improve not only your mood but also your productivity, engagement, and overall well-being. Give them a try and identify the ones that have the biggest impact on you. Then, commit to integrating them into your daily activities and watch how these mini-habits transform your day.
A pioneer in personal branding and virtual presentation skills, William Arruda helps professionals stand out in the digital world. Download his free guide 9 Fun and Easy Ways to Rev Up Your Online Meetings and Presentations and transform your online events into powerful, engaging, branded experiences.