13 Mental Hacks to Boost Your Mood

How often do we take the time to really work on how we feel? Life gets stressful, and sometimes our mood takes a hit.

Today I’m sharing 13 mental hacks to boost your mood that can help you feel better. Whether you’re feeling down or just want to improve your day-to-day happiness, these tips are worth trying. Some are based on my personal experience, while others are backed by science.

So, let’s dive in and see how you can start feeling better, right now.

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Digital Detox

In our hyper-connected world, digital distractions can overwhelm our minds. Constant notifications, scrolling through social media, and binge-watching shows can leave us feeling mentally drained and unfocused. A digital detox can help reset our minds, boost productivity, and improve overall mental health.

Be Present

We’ve all been there—you’re hanging out with friends or family, but your mind is somewhere else. You’re thinking about that email you need to send or scrolling through Instagram while someone’s telling a story. I get it, it’s so easy to be physically there but mentally miles away.

But being present is a game-changer. Not just for your relationships but for your own mental clarity. I remember this one time I was at a dinner with a group of friends. Everyone was laughing, chatting… and there I was, glued to my phone. It wasn’t until I missed the punchline to some inside joke that I realized I wasn’t even part of the conversation. I was just there, but not really there. You know what I mean?

I’ll admit, I still catch myself zoning out sometimes. But the more you practice being present, the easier it gets. And trust me, life feels so much richer when you’re truly in it instead of watching from the sidelines.

Try it out—give yourself a break from the constant mental chatter and just be here. You’ll be surprised at how much more connected you feel—to yourself and to the people around you.

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Get Outside!

When’s the last time you really spent time outdoors? I don’t mean running errands or walking to your car, but truly being outside—breathing in the fresh air, feeling the sun on your skin, and taking in your surroundings?

If you’re anything like me, it’s easy to get stuck in the daily grind—waking up, working, going to the gym, then just chilling at home. I used to think, “I don’t really have time for that outdoor stuff,” but I was so wrong.

I remember one weekend when I was feeling overwhelmed, I decided to take a random walk in the park near my place. Just 30 minutes. And honestly? It was like my brain hit the reset button.

I’m telling you, getting outside is one of the easiest ways to refresh your mind and body. You don’t have to make a big deal out of it. Just step out, take a breath, look around, and let nature do its thing. Whether you’re going for a run, taking your dog for a walk, or just sitting on your porch, it’s time to make “getting outside” a part of your daily routine.

Believe me, you’ll feel the difference. 🌞

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Reflect on Your Day

How often do you go to bed feeling like the day just flew by, and you didn’t really process any of it? We’ve all been there. You’re exhausted, scrolling through your phone, and then—boom—it’s already tomorrow. But taking a few moments to reflect on your day can make a huge difference in how you feel and how you grow.

It doesn’t have to be some deep, hour-long meditation. Honestly, I used to think reflection meant sitting cross-legged, staring into the distance, waiting for some profound wisdom to hit me. Spoiler alert: it never came. 😂 Instead, I found that simply taking 5-10 minutes at the end of the day to check in with myself was way more effective.

Here’s how I do it:

1. What Went Well? 🏆
   Start with the wins, no matter how small. Did you finally tackle that email? Maybe you made it to the gym, or even just got through a tough workday. Celebrate it. These little victories matter, and focusing on them rewires your brain to see the positive.
2. What Could Have Been Better? 🛠️
   Don’t beat yourself up, but take a look at what didn’t go as planned. Were you distracted at work? Did you spend more time on social media than you wanted? It’s not about being perfect—it’s about learning and adjusting. I used to scroll Instagram first thing in the morning, which always killed my productivity. Now, I leave my phone in another room when I wake up. Small tweaks make a big difference.
3. What Did I Learn? 🧠
   This one is powerful. Reflecting on what you learned throughout the day—whether it’s about yourself, your job, or even the people around you—helps you grow. I remember one day I learned the hard way that multitasking just doesn’t work for me. Tried to answer emails while on a call… total disaster. Now, I focus on one thing at a time.
4. How Do I Feel? 💭
   Checking in with your emotions is key. Are you stressed? Happy? Drained? Understanding how you’re feeling helps you manage your mental health better. Sometimes just acknowledging, “Hey, today was a tough day, and that’s okay,” can be so freeing.
5. Gratitude 🙏
   This one’s the cherry on top. Before bed, I try to think of at least one thing I’m grateful for from the day. It can be as simple as good weather or a nice conversation. I used to roll my eyes at this, but honestly, it works. Ending the day on a grateful note shifts your mindset and helps you sleep better.

Reflecting doesn’t need to be complicated or take up a ton of time. It’s just about pausing, looking back, and giving yourself a moment to understand how your day really went. You’ll be amazed at how much more in tune with yourself you feel after making this a habit.

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Practice Gratitude

Gratitude sounds so basic, right? But let me tell you, it’s one of those small habits that can have a massive impact on your mental well-being. I used to think it was just something people did around Thanksgiving—say a few words about what you’re thankful for, then move on. But when I started practicing gratitude daily, everything shifted.

Let me tell you a quick story: I was going through a tough time, stressing about work, relationships, you name it. Nothing was really wrong, but everything just felt heavy. A friend suggested I try writing down three things I was grateful for every morning. At first, I was like, how is that gonna help anything? But I gave it a shot anyway.

Day one? It was hard. My brain was so stuck in negativity that I couldn’t think of anything beyond the fact that I had coffee in my mug. But I kept at it. By day five, I started noticing the little things—a good conversation with a friend, a nice walk in the park, that feeling of satisfaction after finishing a project.

Why Gratitude Works: Gratitude literally rewires your brain. When you focus on the good, you naturally train your brain to look for more of it. It’s like upgrading your mental operating system to focus on abundance rather than lack.

How to Get Started:

• Keep it Simple: You don’t need a fancy journal or some elaborate routine. Just grab a notebook or even your phone and jot down 3 things you’re grateful for each day. It could be as small as the weather being nice, or as big as landing a new client at work.
• Do it Consistently: This is key. Gratitude is like a muscle—the more you work it, the stronger it gets. Try doing it at the same time every day. I do it right before bed, and it’s a great way to end the day on a positive note.
• Feel It: Don’t just go through the motions. Really feel the gratitude. Take a second to sit with the feeling of appreciation. It’s like charging your mental batteries.

I still have tough days, but practicing gratitude has made me more resilient. I don’t let setbacks hit as hard because I know there’s always something good, even if it’s small. And when you start noticing those small wins, life just feels… lighter.

So, if you’re feeling stuck or overwhelmed, try it out. Focus on the good, even if it’s just that first sip of coffee. It might just change your whole perspective.

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Memory Training

Let’s talk about memory. It’s one of those things we don’t really think about until we start forgetting stuff—like when you walk into a room and totally blank on why you went there in the first place. Been there, right? 😂

But what if I told you that you can actually train your memory to be sharper, just like how you train your muscles at the gym? Memory is not a fixed thing. It can be improved with the right techniques and, of course, a little bit of dedication.

Start with Simple Exercises: Memory training doesn’t have to be complex. It can be as simple as challenging yourself to remember grocery lists, people’s names, or even practicing mental math. One technique I love is the memory palace—you imagine a place you know well, like your home, and mentally place items you want to remember in different rooms. Trust me, it’s way more effective than you’d think!

Repetition Is Key: Repetition is your brain’s best friend when it comes to memory. Whether it’s practicing a new language, memorizing a speech, or even just trying to remember birthdays—going over things multiple times is essential. It’s like laying down stronger neural pathways every time you revisit that information.

Fuel Your Brain Right: Here’s where it gets interesting. While mental exercises are crucial, you can’t forget the physical side of brain health. Your brain needs the right nutrients to function at its best. This is where Mind Lab Pro comes into play. It’s a nootropic that provides your brain with the fuel it needs to enhance memory, focus, and overall cognitive function. I’ve personally noticed a difference—especially when paired with regular brain training exercises. It’s like taking your brain from normal mode to performance mode.

Visualization: Another effective memory hack is visualization. Associate new information with vivid, visual images. The crazier the image, the more likely you’ll remember it. I’ve used this when memorizing people’s names by imagining their names associated with something super memorable. Once you try it, you’ll see just how well it works.

Consistency Matters: Just like building muscles, memory training requires consistency. Start small—maybe 5-10 minutes a day—then gradually increase as you get better at it. Over time, you’ll notice your memory becoming stronger and sharper, and those “why did I come into this room?” moments will become less frequent.

So, if you’re serious about boosting your memory, it’s all about combining the right techniques with the right brain fuel. Train it, fuel it, and watch your memory go from average to supercharged. 💪🧠

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Physical Exercise

It’s no secret—exercise isn’t just about getting ripped or losing weight. It’s actually one of the best things you can do for your brain. Think of it as a two-for-one: you build muscle, but you’re also sharpening your mind.

I remember when I first got into working out. It wasn’t even about physical results for me; I was just trying to shake off that sluggish, foggy feeling. After a few weeks, I noticed something unexpected—I could think clearer, focus better, and I was way less stressed. Honestly, it was like my brain leveled up.

Why It Works: Physical activity increases blood flow to your brain, delivering oxygen and nutrients that help it function better. In simple terms, more exercise = more brain power. Studies even show that regular exercise can boost memory, improve learning, and delay the onset of cognitive decline as you age. So, yeah, those morning runs or gym sessions? They’re paying off in more ways than one.

Find Your Thing: You don’t have to run marathons or lift heavy weights if that’s not your vibe. The key is to find something you actually enjoy. Whether it’s cycling, swimming, dancing, or even just a daily walk—anything that gets your body moving helps your brain. I personally love hitting the gym, but I also mix in yoga when I need something lighter. It keeps things fresh.

Consistency Over Intensity: You don’t need to go hard every single day. In fact, I’ve found that small, consistent habits make a huge difference. Aim for at least 30 minutes of movement each day. Even a brisk walk around the block can clear your head and leave you feeling mentally sharper. Plus, it’s a great excuse to step away from the screen and reset.

Mind-Body Connection: Physical exercise doesn’t just boost your brainpower; it also helps with mood. Whenever I’ve had a stressful day, working out acts as a reset button. Suddenly, problems seem more manageable, and I’m less in my head. It’s like flipping a switch—from anxious to calm, from overwhelmed to focused.

So, whether you’re hitting the gym, walking in the park, or doing yoga in your living room, just remember: Every time you move your body, you’re doing your brain a massive favor. And honestly? It feels damn good.

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Try a Hobby

Hobbies are more than just a way to kill time—they’re a lifeline for your mental well-being. Think of them as little escapes that help you hit pause on the stress and responsibilities of everyday life.

When was the last time you got so absorbed in something that you completely lost track of time? That’s called flow, and it’s one of the best feelings ever. I remember picking up photography a while back. At first, I was just messing around with my phone’s camera, but soon I got really into it. I’d go on long walks just to capture the perfect shot, and before I knew it, hours had passed. It was such a great way to get out of my own head and focus on something creative.

Pick Something You Enjoy: The key is finding a hobby that you actually like, not something you feel like you should do. Maybe it’s painting, playing guitar, cooking, or even something as simple as gardening. I’ve got a friend who took up knitting during lockdown. He was making scarves like a pro after just a couple of weeks and swears it helped him de-stress.

No Pressure: You don’t have to be great at it. This isn’t about being the best or making money from it—it’s about the process, not the outcome. It’s a space where you can just be, without any expectations. Whether you’re into sports, crafts, or learning a new language, the point is to enjoy the journey.

Connect with Others: Another bonus of hobbies? They’re a great way to meet like-minded people. Join a club, take a class, or find online communities where you can share your passion. Sometimes, hobbies open up doors to unexpected friendships or even new opportunities.

Mental Reset: Hobbies help you recharge. When you’re focused on something you love, you’re giving your brain a break from the constant rush of thoughts and stress. It’s like hitting refresh, so when you get back to your work or daily tasks, you feel more clear-headed and energized.

So, whether you’ve always wanted to try salsa dancing 💃 or learning how to bake the perfect sourdough loaf, give it a shot. You might just find that hobby becomes the thing you look forward to the most each week.

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Make a List and Cross It Off

There’s something oddly satisfying about making a list and crossing things off, right? It’s like a mini dopamine hit every time you tick something off. Whether it’s your to-do list for the day or long-term goals, lists are powerful tools to keep your brain in check and your life on track.

I used to think lists were only for super-organized people. You know, the type who have their day planned down to the minute. But after trying it out myself, I realized how much mental energy I saved by simply writing things down. Instead of letting a hundred thoughts bounce around in my head, I put them on paper. And honestly, it just clears up mental space to focus on what really matters.

Why Lists Work: Our brains are designed to crave completion. That’s why checking something off feels so good. When you write tasks down, you’re more likely to actually do them. Plus, seeing your progress boosts motivation.

A few months ago, I had one of those days where I just felt stuck. I had so much to do, but I didn’t know where to start. So, I made a quick list of everything swirling in my head. And man, just that act alone brought some clarity. As I started crossing things off—even small stuff like “reply to emails”—the momentum built. By the end of the day, I had tackled way more than I thought I could.

How to Get Started:

• Brain Dump: Write down everything on your mind—literally everything. It could be as simple as “buy groceries” or “schedule a dentist appointment.” Just get it all out.
• Prioritize: Once it’s all on paper (or in your notes app), pick the top 3-5 things that are most important. Tackle those first.
• Cross It Off: The magic moment. Don’t underestimate how good it feels to physically cross something off the list. It’s a little reward for your brain every time.

Pro Tip: Break big tasks into smaller steps. Instead of writing “finish project,” break it down: “draft outline,” “do research,” “finalize presentation.” You’ll build momentum with each small win, and soon, that big task won’t seem so overwhelming.

Trust me, when you start making lists and crossing things off, your productivity goes through the roof. Plus, it feels really good to see your progress in real time.

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Prioritize Sleep

Sleep is the ultimate brain booster. Yet, it’s often the first thing we sacrifice when life gets busy. We’ve all pulled those late-night work sessions or binged one more episode of a show, thinking we’ll catch up on sleep later. But here’s the thing—you can’t “catch up” on sleep. Your brain needs consistent rest to function at its peak.

I used to think I could function just fine on 4 or 5 hours of sleep. I’d tell myself, “Sleep is for the weak.” But after months of feeling foggy, forgetful, and just off, I had to admit the truth—I was wrecking my brain. So I made sleep a priority, and the difference was insane.

Why Sleep is Non-Negotiable: When you sleep, your brain goes into cleanup mode. It clears out toxins, strengthens memories, and repairs itself. Without enough sleep, it’s like trying to run a marathon with no energy left in the tank. You’ll be slower, less focused, and more likely to burn out.

Set a Routine: Start by aiming for 7-9 hours of sleep. I know, it sounds like a lot, especially if you’re used to getting less. But once you find a routine that works, you’ll notice your brain is sharper, your mood is better, and you actually crave that rest. Try going to bed and waking up at the same time every day—yes, even on weekends.

Create a Sleep Sanctuary: Make your bedroom a place for rest, not distractions. I used to have my phone right by my bed, scrolling late into the night. Now, I keep it across the room or in another room entirely. Instead, I’ve swapped out that time for a book, a podcast, or just quiet. It’s crazy how much quicker you fall asleep when your mind isn’t racing.

Cut the Late-Night Stimulants: Coffee at 4 PM? Yeah, that used to be me. But caffeine can stick around in your system for hours, messing with your ability to fall asleep. Try to cut back in the afternoon and switch to herbal tea or water.

Sleep = Success: I started thinking of sleep not as a waste of time but as an investment in my productivity. When you’re well-rested, you’re more focused, make better decisions, and—get this—you’re actually more creative.

So, don’t underestimate the power of a good night’s sleep. Treat it like a non-negotiable meeting with your brain, because that’s exactly what it is.

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Incorporate Supplements

When it comes to brain health, supplements can give you that extra boost to level up your mental game. I’ve tried a bunch over the years, and while no pill is going to magically transform you overnight, the right supplements can definitely make a difference—especially when paired with healthy habits.

Consistency is Key: Here’s the thing about supplements—they’re not a quick fix. You need to be consistent. I used to take stuff randomly and wonder why I wasn’t seeing results. Now I’ve learned that you’ve got to stick with it for at least a few weeks to really feel the effects.

Know Your Body: Supplements are super personal, and what works for me might not work for you. Listen to your body. Start with one or two, see how you feel, and adjust from there. If something isn’t clicking, switch it up.

At the end of the day, supplements aren’t magic, but they’re a solid way to support your brain’s natural functions. Pair them with good sleep, a healthy diet, and mental exercises, and you’ll be giving your brain the tools it needs to thrive.

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Cut Out Sugar

Let’s talk sugar—that sneaky little ingredient that seems to be everywhere! It’s in our favorite snacks, drinks, and even those seemingly innocent sauces. Trust me, I used to think I couldn’t live without my afternoon cookies or sugary lattes, but cutting back on sugar has been one of the best decisions I’ve made for my health.

Why Cut Sugar? Sugar can mess with your energy levels and make you crave more. One minute you’re on a sugar high, and the next, you’re crashing hard. I remember my days of battling that mid-afternoon slump, reaching for sugary snacks to pick myself back up. Spoiler alert: it never worked.

Start Simple:
Begin by swapping out sugary drinks for water or herbal teas. You’ll feel a huge difference in how you feel throughout the day. I did this and found I had more energy and clearer focus.

Read Labels:
Check food labels for added sugars—it’s wild how much sugar is hidden in things you wouldn’t expect. Once you start being mindful, you’ll notice it everywhere.

Natural Sweeteners:
If you need a sweet fix, go for natural options like fruit or a drizzle of honey. They satisfy those cravings without the rollercoaster ride of refined sugar.

Cutting out sugar isn’t about deprivation; it’s about choosing foods that nourish you. And once you ditch the sugar, you’ll realize how good it feels to be free from those cravings. Trust me, your body will thank you!

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Buy Experiences, Not Things

We live in a world that often tells us to chase after the latest gadgets and flashy items. But let’s be real—those things often end up collecting dust. I learned this lesson when I splurged on a high-end gadget, thinking it would bring me happiness. Spoiler alert: it didn’t.

Experiences, on the other hand, create lasting memories. Think about it: a weekend getaway, a concert with friends, or trying that new restaurant you’ve been curious about. Those moments stick with you and can even change your perspective. I still remember that time I took a spontaneous road trip with friends. We laughed, explored new places, and made unforgettable memories that we still talk about years later.

When you invest in experiences, you’re not just buying a moment; you’re investing in connection, adventure, and personal growth. They often lead to stories you’ll cherish forever. Plus, experiences bring people together in ways that material things just can’t.

So, next time you’re tempted to buy something new, ask yourself: Will this item create a memorable experience? If not, consider planning your next adventure instead. You’ll find that those shared moments become the real treasures in life.