24 simple actions that will improve your mood better than a pill
1) Gratitude
Nothing improves your mood like counting your blessings. Big or small there is always SOMETHING you can be thankful for.
Your health, a friend, family, a roof over your head.
Write 3 things you’re thankful for daily and it’s tough to have a bad day.
Nothing improves your mood like counting your blessings. Big or small there is always SOMETHING you can be thankful for.
Your health, a friend, family, a roof over your head.
Write 3 things you’re thankful for daily and it’s tough to have a bad day.
2) Sunshine
We evolved with many hours in the sun. Life revolves around it and it’s ingrained in our DNA.
Sunshine lowers blood pressure and provides an instant boost of serotonin to improve mood.
Open the blinds, get outdoors, and build a solar callus.
We evolved with many hours in the sun. Life revolves around it and it’s ingrained in our DNA.
Sunshine lowers blood pressure and provides an instant boost of serotonin to improve mood.
Open the blinds, get outdoors, and build a solar callus.
3) Journaling
This doesn’t mean just writing about your day. Getting ideas down on paper helps organize your thoughts.
Sometimes you don’t even know why you are feeling unhappy.
Figuring out what’s going right or wrong allows you to change your actions and improve outcomes.
This doesn’t mean just writing about your day. Getting ideas down on paper helps organize your thoughts.
Sometimes you don’t even know why you are feeling unhappy.
Figuring out what’s going right or wrong allows you to change your actions and improve outcomes.
4) Positive self talk
Sounds cheesy but it works
In order to achieve something, you have to believe it’s possible. That starts by telling yourself that you’re worthy and you’re going to win.
Hope breeds success. Fake it at first if you have to.
Sounds cheesy but it works
In order to achieve something, you have to believe it’s possible. That starts by telling yourself that you’re worthy and you’re going to win.
Hope breeds success. Fake it at first if you have to.
5) Wish your enemies well
Carrying resentment for those that wronged you will not improve your mood.
The negativity will feed on your mind and soul. Even if it’s not warranted, take a minute to forgive someone and wish them well silently.
Moving on leaves room for better days.
Carrying resentment for those that wronged you will not improve your mood.
The negativity will feed on your mind and soul. Even if it’s not warranted, take a minute to forgive someone and wish them well silently.
Moving on leaves room for better days.
6) Get a pet (dog)
Having something to take care of gives you a responsibility. Some of the darkest times come when you have no routine or daily task.
Taking care of a pet gives you a sense of accomplishment and provides a companion, especially if you otherwise live alone.
Having something to take care of gives you a responsibility. Some of the darkest times come when you have no routine or daily task.
Taking care of a pet gives you a sense of accomplishment and provides a companion, especially if you otherwise live alone.
7) Avoid the news
The news is full of negativity. Murders, accidents, storms, virus, political propaganda.
Staying informed (brainwashed) is not worth the price of consuming toxic news daily.
Whether you recognize it, it’s greatly impacting your outlook on the world.
The news is full of negativity. Murders, accidents, storms, virus, political propaganda.
Staying informed (brainwashed) is not worth the price of consuming toxic news daily.
Whether you recognize it, it’s greatly impacting your outlook on the world.
8) Lend a helping hand
Taking care of someone else or chipping in provides a deep satisfaction that you can’t get elsewhere.
We evolved in a group and are meant to work together. Donating your time to someone or something will give a boost to your soul when you need it.
Taking care of someone else or chipping in provides a deep satisfaction that you can’t get elsewhere.
We evolved in a group and are meant to work together. Donating your time to someone or something will give a boost to your soul when you need it.
9) Time in nature
Getting outside is about more than just the sun. Nature is beautiful in all forms and helps heal you from the inside out.
Sitting alone at a park, beach, or forest and being present with the sounds of nature will do more for you than any self help book.
Getting outside is about more than just the sun. Nature is beautiful in all forms and helps heal you from the inside out.
Sitting alone at a park, beach, or forest and being present with the sounds of nature will do more for you than any self help book.
10) Spend time with positive people
Hang out with people who make you smile. If you have someone you enjoy hanging out with, be intentional about stoking those friendships.
Reach out, invite them places and continue to build new relationships with those who enhance your mood.
Hang out with people who make you smile. If you have someone you enjoy hanging out with, be intentional about stoking those friendships.
Reach out, invite them places and continue to build new relationships with those who enhance your mood.
11) Walk everyday
Movement is medicine. Getting blood flowing naturally improves your mood. It’s good for your body and improves cognition.
Ideally this is done outside in nature, but simply moving more will help shake off the stresses of daily life.
Movement is medicine. Getting blood flowing naturally improves your mood. It’s good for your body and improves cognition.
Ideally this is done outside in nature, but simply moving more will help shake off the stresses of daily life.
12) Avoid processed foods
Modern food is not just bad for our bodies but also our brains. Processed food is highly correlated with increased depression and anxiety and makes you feel ill.
One of the best ways to stop feeling like junk, is to stop putting it in your mouth.
Modern food is not just bad for our bodies but also our brains. Processed food is highly correlated with increased depression and anxiety and makes you feel ill.
One of the best ways to stop feeling like junk, is to stop putting it in your mouth.
13) Talk to someone
This might be a trained professional, a friend, or just a safe space.
Having a soundboard to bounce ideas off of will provide new perspective and allow YOU to uncover issues you never recognized solo.
Share your struggles, then focus on overcoming them.
This might be a trained professional, a friend, or just a safe space.
Having a soundboard to bounce ideas off of will provide new perspective and allow YOU to uncover issues you never recognized solo.
Share your struggles, then focus on overcoming them.
14) Limit drug use
Drugs and alcohol may numb your symptoms but only temporarily. Eventually you need bigger doses and forget how to function sober.
This seems like a good option at the time, but it’s a bandaid on a bullet hole.
Eventually, you have to address the root cause.
Drugs and alcohol may numb your symptoms but only temporarily. Eventually you need bigger doses and forget how to function sober.
This seems like a good option at the time, but it’s a bandaid on a bullet hole.
Eventually, you have to address the root cause.
15) Stop comparing
You are on your own timeline living your own life. Comparing your success and struggles with others is a waste of energy.
You don’t know their situation and chances are, they are struggling also.
Wanting what others pretend to have is guaranteed misery.
You are on your own timeline living your own life. Comparing your success and struggles with others is a waste of energy.
You don’t know their situation and chances are, they are struggling also.
Wanting what others pretend to have is guaranteed misery.
16) Find purpose
A purposeless life is the leading cause of mental illness. Feeling there is no point to anything you do is a recipe for depression.
Find what makes you tick and pursue it endlessly.
Spend time alone in nature with a pen and pad and write until you find it.
A purposeless life is the leading cause of mental illness. Feeling there is no point to anything you do is a recipe for depression.
Find what makes you tick and pursue it endlessly.
Spend time alone in nature with a pen and pad and write until you find it.
17) Less screen time
The blue light on your phone is altering chemicals in your brain. You are addicted to cheap dopamine because of it.
Getting off your phone, especially at night gives you brain a chance to return to some form of normal.
The blue light on your phone is altering chemicals in your brain. You are addicted to cheap dopamine because of it.
Getting off your phone, especially at night gives you brain a chance to return to some form of normal.
18) Avoiding negativity
Spending time with people who complain, gossip, and whine about their jobs will surely wreck your mood.
You are an average of the 5 people closest to you. If you are surrounded by negative energy often, your mind will absorb it.
Spending time with people who complain, gossip, and whine about their jobs will surely wreck your mood.
You are an average of the 5 people closest to you. If you are surrounded by negative energy often, your mind will absorb it.
19) Daily exercise
Walking is great but nothing relieves stress like a hard workout.
Life is tough but you can be tougher. Your brain can’t focus on an emotional problem when it’s trying to move a 500 lb deadlift or squeeze out the last 100 yards of a long run.
Do hard things.
Walking is great but nothing relieves stress like a hard workout.
Life is tough but you can be tougher. Your brain can’t focus on an emotional problem when it’s trying to move a 500 lb deadlift or squeeze out the last 100 yards of a long run.
Do hard things.
20) Ignore politics
You side with one party. How has that benefited you?
Both sides hate the little man and want to get re elected. Both want to debase your savings.
Getting caught up in politics is a huge energy drain and serves as a religion for most.
Find a higher calling.
You side with one party. How has that benefited you?
Both sides hate the little man and want to get re elected. Both want to debase your savings.
Getting caught up in politics is a huge energy drain and serves as a religion for most.
Find a higher calling.
21) Build something
Focusing on building something BIG will provide the purpose you’ve been missing.
It might be a side hustle, a full business or just a fun hobby.
Having something to work on, new skills to learn and people to network with will provide a fulfilling challenge.
Focusing on building something BIG will provide the purpose you’ve been missing.
It might be a side hustle, a full business or just a fun hobby.
Having something to work on, new skills to learn and people to network with will provide a fulfilling challenge.
22) Stop focusing on opinions
What others think doesn’t matter. You spend all day trying to make others happy that you end up hating yourself.
Become who you want to, not who others have told you to become.
Nobody’s opinion matters more than your own.
What others think doesn’t matter. You spend all day trying to make others happy that you end up hating yourself.
Become who you want to, not who others have told you to become.
Nobody’s opinion matters more than your own.
23) Reset your sleep cycle
Depression can come with late nights and sleeping all day. This feeds into feeling worse.
Our bodies are designed to cycle with the sun. Wake up and catch a sunrise. Get out in the sunset. Wear blue light blockers at night.
Get on natures schedule.
Depression can come with late nights and sleeping all day. This feeds into feeling worse.
Our bodies are designed to cycle with the sun. Wake up and catch a sunrise. Get out in the sunset. Wear blue light blockers at night.
Get on natures schedule.
24) Put yourself first
This isn’t selfish. It’s self care. Taking care of yourself physically, spiritually and emotionally allows you to be your best version.
Filling your own cup first allows you to pour into others that are depending on you.
You can’t pour from an empty cup.
This isn’t selfish. It’s self care. Taking care of yourself physically, spiritually and emotionally allows you to be your best version.
Filling your own cup first allows you to pour into others that are depending on you.
You can’t pour from an empty cup.
25) Find your tribe
Having a group that:
-holds you accountable
-offers support
-lends a listening ear
-pushes you to be your best
There’s no substitute for a strong support system.
Having a group that:
-holds you accountable
-offers support
-lends a listening ear
-pushes you to be your best
There’s no substitute for a strong support system.
Thanks for reading!
These threads take time to write. Pay it forward!
1) Follow me @brettboettcher1 for more on helping men become healthier and stronger leaders
2) Retweet the original tweet below
These threads take time to write. Pay it forward!
1) Follow me @brettboettcher1 for more on helping men become healthier and stronger leaders
2) Retweet the original tweet below
Confidence and self-belief are cornerstones of better marriages, health outcomes, and bigger paychecks.
But these are skills learned by taking ACTION.
Become your highest self starting August 17th with our 10 Weeks to Iron men’s group!
DM “10” for details
But these are skills learned by taking ACTION.
Become your highest self starting August 17th with our 10 Weeks to Iron men’s group!
DM “10” for details
Loading suggestions...