Are you having a bad day? Maybe it’d help to know you’re not alone. The fact is that we all have those days. Days where nothing seems to go right and we just can’t seem to feel happy. But you know what? You can change that in one minute flat. It’s not just a saying – it’s true. We’ve all felt down at one point or another but there are things you can do to pick yourself up, literally and figuratively, in just 60 seconds!

12 One-Minute Mood Boosters That WORK!

If you’re feeling a bit blue, you might be surprised to hear that are lots of ways to lift your mood in less than a minute. Skeptical? Try these and see!

1. Use Essential Oils

Put some drops of lavender and orange essential oils in a diffuser. These oils have been shown to help with anxiety and promote calmness and positivity.

2. Are you ‘hangry?’

Have a snack. A handful of nuts or a square of dark chocolate will send endorphins flooding into your brain and lift your mood fast.

(Fun fact: The word “hangry” is actually in the dictionary now and is described as “bad-tempered or irritable as a result of hunger.” According to, “the earliest known use of the word hangry was by Rebecca Camu in her short story A Splinter of Glass, published in 1992. The internet has popularized the use of the word hangry, which is an adjective. Becoming hangry is most probably due to a drop in glucose in the bloodstream when one is in need of sustenance.”)

3. When is the last time you went outside?

Get some sunshine. Go outside and get some fresh air and some sunshine, Studies have shown that people who have significant exposure to light have less depression, fewer sleep problems, and are even more productive. If you can’t make it outside, go and look out of a window.

4. Have you been sitting too much?

Go for a walk. Even walking around the block will help to lift your heart rate and energy levels.

5. Are you scattered and stressed?

Close your eyes and focus on your breath. Breathe in and out deeply three times. Focused breathing lowers your blood pressure and calms the mind.

6. Are you feeling tense?

Lift your shoulders up to your ears and then let them drop. Do this three times and feel the tension ebb away. It’s easy to hold onto a lot of tension and stress without realizing it.

7. Are you preparing for an interview or presentation?

If you’re feeling nervous before an interview or presentation, go into the stairwell or the restroom. Breathing in, open your arms wide, breathing out give yourself a big hug. It’s almost impossible to do this without smiling.

8. Are you dealing with too much ‘RBF?’

Halfway joking – RBF means “resting bitch face.” What I mean is, when is the last time you smiled? Give it a shot, right now. No, seriously. Smile! Smile and make eye contact with a colleague or the guy in the coffee shop or the person serving you at the deli.  Or that beautiful person in the mirror. Either way, the physical act of using your smile muscles can genuinely make you feel happy. And it’s contagious. Chances are you’ll make them smile too and improve their day.

9. How’s your posture?

Are you slouching too much? Check your posture! Stand up straight, lift your head and throw your shoulders back. Adopt a Wonder Woman or Superman pose and feel the change in your energy.

10. Are you feeling a little sluggish?

A cup of tea or coffee will instantly lift your mood. You probably know that caffeine is a stimulant, but even low or no caffeine hot drinks will give you a boost or calm you down whether it’s chamomile or green tea, a chai latte or hot water and lemon.

11. What’s your favorite song?

Get a “good mood” playlist together! Listen to music that you love. You can choose custom mood music, or play your old favorites. Music has been shown to have a powerful effect on mood.

12. Feeling touch-starved?

Ask for a hug. Probably not from your boss, but a family member or friend would love to give you the instant comfort of an embrace. If you don’t have a good hugger nearby, pets like dogs and cats can really help to alleviate the feeling of being touch-starved.


Don’t dwell on the negativity of your day. Instead, find one thing to appreciate about today, even if it’s a small thing. Focus only on what you can control. Ultimately, it’s all about perspective. Thinking positively can have a big impact on how you feel today, tomorrow, and in the future. There’s no need to focus on the negative; instead, take joy in the positive aspects of life. And if you need anything else to make you smile, check out our one-minute mood boosters above – they really do work!