5 Minute Mood Boosters
- Write THREE great things that happened today. Grab a piece of paper, a notebook, or your phone, and jot down three things that you’re grateful for or happy about. It doesn’t have to be a huge thing; in fact, it can be quite simple (dinner plans, a phone call from a friend, positive feedback at work, nice weather). Research shows that doing this simple act turns your attention towards the positive – and if you do it enough, you’ll start to do it automatically.
- Clear your desk. Sometimes you need a clean slate, especially in the afternoon when energy lags. Try clearing everything off your desk, wiping it down, and then only adding back what you’re currently working on. The physical act of clearing space does wonders for the mind and can minimize distraction while boosting focus.
- Savor something good. It’s easy to stew over the bad things. But when was the last time you reflected on a good memory? In her book, Stress Less: Mindfulness Exercises for Calmness and Clarity, mind-body expert, Kate Hanley, writes that it helps to steep your brain in warm memories. “Sit quietly and call up a happy moment,” she says. “Relive that memory in the greatest detail you can muster. It will help you appreciate the positive things you experience even more, which boosts gratitude and contentment.”
- Do a brain dump. One of the reasons we tend to feel so distracted is that we’re trying to juggle too many balls at once. Rather than trying to keep them all up in the air, take five minutes to do a total brain dump, and write everything that has to be done today, tomorrow, and this week. Once it’s all captured and you can see it laid out in front of you, you’re less likely to let something slip through the cracks – and more able to focus on the task at hand.
- Write a thank-you note. You know what you’re grateful for (if not, go back to tip #1!). But do others know when you’re grateful for them? Think of someone who has gone out of their way to make something possible for you. Write them a note (email is fine, but a card is even better) and let them know how much that gesture meant to you. Just the act of writing it out will give your mood a nice uptick.