7 Mood Boosters That Are Backed by Science

Feeling a little blah? Whether you're having a tough week or just looking for a pick-me-up that doesn’t break the bank, these accessible, science-backed mood boosters can help turn your day around.

1. Smile, Even If It’s Forced

The saying “fake it ‘til you make it” actually has some science behind it. Research shows that even a forced smile can trick your brain into thinking you're happy, leading to the release of mood-enhancing endorphins. Smiling also helps lower stress and can reduce your heart rate. So, even when you're not feeling it, smile anyway. Your brain just might follow suit.

2. Move Your Body: Walk, Hike, or Dance It Out

Taking a short walk, especially in nature, has tremendous benefits for your mental health. Movement stimulates the release of endorphins, serotonin, and dopamine—all hormones linked to happiness and stress reduction. Walking can also engage "optic flow," a visual sensation of your environment moving past you, which soothes your brain’s threat-detection system and decreases anxiety. Even a ten-minute stroll can boost blood flow to your brain and improve focus. No access to the outdoors? Even watching nature videos can provide similar benefits.

3. Connect with Animals (Virtually or IRL)

Got a pet? Take a moment to snuggle up. Don’t have one? Watch funny animal videos. Petting animals—especially dogs and cats—can lower blood pressure, reduce cortisol, and increase oxytocin and dopamine. A study from the University of Leeds showed that students who watched 30-minute compilations of cute animals experienced reduced anxiety and improved physiological markers. So next time you're stressed, let your furry friends (or YouTube) come to the rescue.

4. Fresh Flowers, Fresh Mindset

Adding a bouquet of fresh flowers to your space can do wonders for your emotional well-being. A Harvard Medical School study found that having flowers at home can reduce feelings of anxiety and increase compassion. Flowers also help elevate energy and improve morning mood. Even just looking at them has been shown to lower cortisol levels. It’s a simple, aesthetic way to boost your mental wellness.

5. Plan Something to Look Forward To

Having a future event on your calendar—like a workout class, a coffee date, or a mini-getaway—can improve your mood significantly. The anticipation of positive experiences triggers dopamine release, fueling feelings of motivation and pleasure. It also helps build resilience, making day-to-day stressors more manageable. Whether it’s a dinner with friends or a weekend adventure, future plans offer emotional lift and clarity.

6. Crank Up Your Favourite Tunes

Music has an incredible effect on our mood. Listening to your favourite songs releases dopamine, promoting relaxation and happiness while reducing cortisol levels. Music can also evoke powerful memories and emotional associations, transporting you back to cherished moments. Next time you’re feeling off, create or revisit a playlist that lifts your spirits and let the rhythm reset your mindset.

7. Practice a Random Act of Kindness

When you’re feeling low, helping someone else might be the most healing thing you can do. Acts of kindness, whether big or small, can decrease depressive symptoms, reduce stress, and foster a deeper sense of purpose. Try treating the person behind you in the coffee line, doing an extra chore for a loved one, or leaving a kind review for a local business. These gestures not only improve someone else’s day, but they also enhance your own well-being and self-worth.

Try One Today

You don’t need a total life overhaul to feel better. Sometimes, a small, intentional shift is all it takes. Add a few of these mood boosters to your mental wellness routine and see what works best for you. Try one today—I’m cheering you on!