How to Boost Your Mood: 9 Science-Backed Ways

We all feel “down” sometimes. I know I do. Learning to boost your mood is essential to becoming mindful as you discover that you have the inner resources to feel better.

How to Boost Your Mood

Countless factors influence your mood, like your diet, environment, circumstances, brain function, sleep, etc. You cannot control everything, but you can control a few things. Not only the following ways to boost your mood are simple and effective but they are proven by science.

ways to boost your mood

1. Intermittent Fasting

Many women will find that they feel different when they are fasting and producing ketones. They have more energy, they feel focused, and their mood is more stable. That’s a beautiful intermittent fasting benefit that you will love.

In this study, participants who practiced intermittent fasting noticed significant improvements in emotional well-being/depression scores relative to control.

2. Mindfulness

Many mindfulness practices will boost your mood: gratitude, acceptance, attention, and meditation are a few examples.


As you learn to feel grateful for the little blessings in your life, you will notice that your mood improves. You can choose to enjoy smells when you go out, appreciate your comfortable bed, and savor that first cup of coffee. You can make small moments memorable by focusing on the sensations provided by your five senses.


Acceptance is not necessarily about accepting circumstances that can’t be changed, although it can be that. It’s about accepting your emotions. Accepting your emotions can reduce mood swings and improve emotional balance.


Focusing your attention on the present moment has the power to boost your mood according to studies. This mindfulness practice I call attention to here is also called mindfulness meditation. It is defined as a mental state that involves being entirely focused on “the now” so you can acknowledge and accept your thoughts, feelings, and sensations without judgment.


Now, focusing your attention on the present moment as you go about your life is sometimes called mindfulness meditation. In this case, I am referring to listening to a guided meditation. According to a study conducted at the University of Waterloo, a 10-minute guided meditation is enough to reduce your worries about the future and improve your mood.

3. Movement

Do you see a theme here? We have already gone through intermittent fasting, mindfulness, and movement! My coaching is all about this, and you can see why!

Whenever anyone writes about boosting your mood, you will surely see exercise on the list. Because, yes, it is so effective! Your body produces endorphins when you exercise, and those endorphins boost your mood. In fact, they trigger a positive feeling in the body, similar to that of morphine! Pretty wild, right?

4. Sunshine

How does sunshine boost your mood? Well, it increases your serotonin level. Many of us know that since we have heard about Seasonal Affective Disorder and how the lack of sunshine can cause depression. Moreover, the lack of vitamin D can contribute to mood disorders such as depression.

5. Rest and Sleep

Doing things you enjoy, like a hobby, reading a book, gardening, or doing yoga, for example, will boost your mood. Make time for yourself so you don’t always feel “busy,” and get proper sleep. Proper sleep is critical as the lack of sleep will affect your mood negatively.

6. Nutrition

There are three ways to boost your mood through nutrition:

  1. Giving your body the nutrients it needs to thrive.
  2. Avoiding foods that make you feel like shit.
  3. Allow yourself to indulge in the foods that make you happy.

This can be a balancing act, as the foods that make you happy may also make you feel like shit. That’s where learning mindfulness can come in handy.

Here are some quick nutrition tips to boost your mood:

Nutrition is a powerful tool to improve your overall health and well-being.

7. Fellowship

Friendships boost your mood as well as your cognitive abilities. Not only can you have fun and laugh with your loved ones, but belonging to a community gives you a sense of purpose.

8. Sense of Purpose

Cultivating a sense of purpose can be a spiritual endeavor, but it can also be more straightforward, like pursuing activities you love and connecting with others. It can also mean giving back to your community and helping others.

9. Breathing Exercises

Something as simple as taking a few deep breaths can effectively boost your mood. Close your eyes, breathe in through your nose for a count of four (you should feel your belly rise), count to three, and breathe out through your mouth for a count of six. Repeat a few times.

Breathing exercises help reduce stress by inducing relaxation. Include them in your daily routine to boost your mood and improve your well-being.

How to Boost Your Mood Video

In Summary

There are many little things you can do to boost your mood. For more ideas, read 42 Scientifically Proven Ways to Improve Your Mood. Remember, you don’t have to try everything at once. One little change at a time is all it takes.