Five mood-lifting ideas to start the day for time-poor people

It’s the start of another week and already you feel low on energy. In a fast-paced world, feeling overwhelmed or down is all too common, especially with the constant pressures of work, personal life and everything in between. But there are simple, effective actions you can take each morning to improve your mood and regain a sense of balance.

Small changes don’t need to be time-consuming or expensive, yet they can make a big difference in how you feel overall.

Here are five practical ways to bring more positivity into your day.

While loneliness can affect everyone, the Australian Psychology Association reports studies have found young adults (18 to 29), and older adults (65 to 79), are the most vulnerable.Credit: iStock

Talk to someone, in person, even for just a minute

In an age dominated by screens, real human connection often takes a back seat. The loneliness epidemic is real, says Australian Psychology Society president Dr Sara Quinn, but positive emotions can be easily spread through social interactions.

A brief conversation with a loved one, a friendly barista, or even a stranger at the bus stop can do wonders for your mood.

“Connections like this, even if they are very small and perhaps might be seen as insignificant, can foster this sense of belonging and social integration. That’s not only important for, but also protective of our mental health,” Quinn says.

Connect with nature

It’s a bit of a cliche now, but there’s a reason why spending time in nature has been linked to improved wellbeing. Whether it’s a walk in the park, a swim in the ocean, or simply enjoying a cup of coffee in your garden before you head off to work, Quinn says nature helps reduce stress and enhances feelings of wellbeing.

If you’re lucky enough to live near the water, take advantage of it. Even if you don’t have time for a swim, feeling the sand between your toes or paddling along the water’s edge is beneficial. Ali Gripper, author of Saltwater Cure, says the ocean can change the way we view the world.

“Writing this book deepened my understanding of how the ocean heals, how it
grounds us, and how it teaches us humility,” Gripper says. “It gives something unique to everyone who immerses themselves in it.”

Exercise your body – and your mind

Exercise doesn’t have to be intense to make a difference. Simple physical activities, like a walk, a dance break, or stretching, can trigger the release of endorphins, your body’s natural mood lifters. If you don’t have the time (or the money) for a scheduled class, consider getting off the bus a stop earlier or parking further away from your workplace to build walking into your day. If you can, choose a less congested route away from a main road.

Across every age group, Quinn says, physical exercise is universally accepted as a way to improve mental health.

You don’t need a gym session or yoga class to feel the benefits. Small changes to your morning, like getting off the bus at a stop early, can have an immediate positive effect on how you feel.Credit: Getty Images

Clothes maketh the mood

Sometimes, a simple change in what you wear can help shift your mindset. Whether it’s a favourite outfit, a bold accessory, a piece of jewellery with sentimental value or a different hairstyle, wearing something that boosts your confidence can brighten your mood.

Quinn says clothes and accessories can serve as a way to express individuality and personal style.

“It allows people to match their outward image with the world, with their internal sense of self, and when there’s alignment between the two, it helps people feel a sense of authenticity and emotional wellbeing,” she says.

However, she cautions against focusing too much on appearance, as it can lead to body image issues and anxiety. “We always recommend that if you notice someone is focusing excessively on those things, it would be the right time for them to seek assistance with a psychologist.”

Try a little kindness

Performing a simple act of kindness can create a ripple effect of positive emotions. Whether it’s donating to a charity collection at your train station, or helping someone carry their pram on or off the bus, acts of kindness make us feel good.

“Individual acts of kindness release both endorphins and oxytocin – those feel-good hormones – and they create new neural connections in our brain,” says Quinn.

“The result of those connections, over time, is that kindness becomes a self-reinforcing habit which requires less effort, so we do it more readily.”

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