Simple ways to make yourself happier in 10 minutes or less
Because time matters, and not everything we do for self-care or mental well-being can involve taking a week long vacation or spending an entire day indulging. Next time you have 10 minutes try one of these science-backed methods for boosting mood.
The what: Make a list of three things you have accomplished today
It’s as simple as it sounds, write down three things you’ve accomplished today. Sometimes these might be big items, sometimes these might be small items. The important thing is that they are not just good things that have happened to you, or things you are thankful for. They are things you made happen.
The science behind why it works:
It’s human nature to focus more on the things we haven’t done and our seemingly endless to do lists. But when the only things we are consciously thinking about are those we haven’t yet done, it increases feelings of anxiety, stress, and depressed mood. Writing (either on paper or on your phone, computer, or tablet) forces you to give more brain space to the things you have done well. This shift allows us to feel more productive, more purposeful, and happier. It also encourages us to see the link between certain actions we take and happiness, which can help us feel like our mood is, at least somewhat, within our ability to influence.
The what: Call a friend and talk on the phone for 10 minutes
Simply let someone know you’d love to say hello between work calls or tasks. Spend a few minutes checking in, catching up, and if you’d like, save a minute to agree to a time to talk again soon or meet up in person.
The science behind why it works:
Feeling isolated or disconnected from friends negatively impacts our mood and sense of well-being. Unfortunately, between busy schedules and the pressure to chat with someone for 30-60 minutes in one call, it’s easy to feel like there isn’t time to connect with someone even when we are craving it. Talking with someone for as little as 10 minutes can boost your mood by reminding you of the strength of your friendships, shared values or hobbies you have with someone else, and if you schedule a time to talk or meet up in person for a longer duration, will give you something enjoyable to look forward to.
The what: Offer to help someone else out
Family member, friend, or even stranger. A simple offer of help, even something as small as helping someone carry groceries to their car, has a positive impact on mood.
The science behind why it works:
The is ample evidence that shows helping someone else is effective at reducing negative feelings about our own state of affairs. It’s likely that helping someone increases our feelings of connectedness and allows us to feel good about ourselves, both of which contribute to improved mood.
The what: Allow yourself to savor one recent “win”
Savoring involves immersing yourself in a moment, memory, or experience. It tends to inlcude some element of reliving, and is best done by using all five of your senses to recall a moment of personal victory and significance. Your “win” can be anything from nailing a presentation at work, crossing the finish line of a big A event, publishing your website, or asking someone on that first date.
The science behind why it works:
Savoring the positive is an antidote to our brain’s tendency to fixate on the negative. Research shows it is much easier for our brains to recall times we feel like we underperformed, tasks we feel we didn’t do well in, or moments of embarrassment and disappointment. The reason your brain has an easier time recalling the negative is rooted in evolution and, in theory, serves a self-protective function. By thinking about what didn’t go well, we are more likely to understand and be motivated to do something better next time. However, in practice the utility of this concept often breaks down. Most individuals focus so much on the negative that they actually demotivate themselves. When all we see is a string of past failures, our sense of self efficacy, and our ability to believe we can do better is impaired. Savoring a win helps re-balance the inputs and allows us to feel like we have the ability to make positive change and experience positive outcomes in our lives.
The what: Send someone a thank you
Any method will do, phone call, text message, email, or good old-fashioned mail. Let someone know you appreciate them or something they have done for you recently. Share how someone has had a positive impact on your life.
The science behind why it works:
Research shows that gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, recall more good experiences, improve their mental and physical health, deal with adversity, and build stronger relationships. Participants involved in a gratitude study showed increased happiness scores, which lasted for upwards of one month, simply after writing someone a thank you one time.
The what: Soak up some sun
Outside is best, but even moving to the sunniest room of your home and sitting by a window for 10 minutes will do the trick.
The science behind why it works:
Exposure to sunlight increases the release of serotonin in your brain. This chemical is associated with increased mood, feeling calmer and more relaxed, and increased feelings of focus. Importantly and interestingly, the benefits of sunlight exposure on mood are independent or temperature. This means sunlight can make you feel happy, no matter how hot or cold the weather is. Sunlight also has a positive impact on your ability to fall asleep, stay asleep, and improve your quality of sleep. And better sleep further improves mood and boosts happiness.
The what: Move your body
Run, walk, jump, lift, dance, bike, stretch, or climb… you get the idea. Whatever your movement of choice is, as little as 10 minutes of it boosts happiness.
The science behind why it works:
The link between physical activity and mood is well established. Physical movement releases endorphins, natural cannabis-like brain chemicals, and other natural brain chemicals that enhance your sense of well-being. Several recent meta analyses about mood and physical activity show that people who move their body once a week or for as little as 10 minutes a day tend to be more cheerful than those who never exercise. The type of exercise did not seem to matter. People walked, jogged, lifted weights, or did yoga poses.
The what: Stand (or sit) up straighter
Wherever you are right now, take a moment to sit up or stand up straighter. Pull your shoulders and neck back and think about reaching the top of your head toward the sky.
The science behind why it works:
The taller we stand or sit, the better we feel. Having an upright posture positively influences our perceptions of ourselves and makes it more likely we will pay attention to our positive attributes. In a recent research study, participants called to mind more positive attributes about themselves, and rated themselves as more competent when they assumed an upright posture versus a slouched position. Furthermore, more than 90% of people found it easier to recall positive, happy memories when in an upright position.