Just one smile can lower your stress hormones and convince your brain that you’re happy. [1] X Trustworthy Source Association for Psychological Science Nonprofit organization devoted promoting trustworthy research and education in the psychological sciences Go to source A smile can also improve your heart health and attract people to you when you walk out the door. [2] X Research source It’s okay if the morning routine that makes you smile is really unique—focus on what gets you up and moving!
If you get really active, you’ll need to hydrate a lot more, so carry a water bottle around. If you find yourself regularly thirsty, you’re probably dehydrated—you’ll have a lot more energy if you increase how much water you drink. To stick to your exercise plan, focus on what’s fun to you—for example, try dance work-outs if you prefer them.
Send a “thank-you” letter, write a daily entry in a gratitude journal, or make a mental note when someone helps you out. Try the “count your blessings” activity. Pick a random number, like 5, then use it as a goal—in this case, keep track of at least 5 good things that happen to you throughout the week. Focus on one detail in the present moment that uplifts you. For example, you can say, “The wind chimes sound amazing in this breeze. "
“I am intelligent and resourceful. I will find a way to make today amazing. ” “I’m inspired by compassion. I’ll be kind to everyone I come across today. ” ”It’s important that I try my best, and that’s all that counts. ”[9] X Research source
“I feel very frustrated right now because someone cut me in line. ” “This reminds me of when my parents dropped me off late at school and I got in trouble for being tardy. ” “I’m actually totally fine now because I don’t have work today. Waiting an extra 30 seconds is okay. ”
Start with your name. For example, say: “Jamie…” Change your language. For instance, instead of telling yourself, “You’ll embarrass yourself at this party,” you can give yourself a pep talk like, “You’ll definitely meet a lot of new people tonight. ” End with self-love. You can finish with something like, “You’re a really good listener. I love that you care about what other people have to say. ”
Try Hendel’s “triangle” technique. Identify a feeling, like annoyance, and two emotions you actually need to fix, like anger and fear. Then, replace them with moods like joy and excitement. [15] X Expert Source Hilary Jacobs Hendel, LCSWCertified AEDP Psychotherapist & Emotions Educator Expert Interview. 8 September 2021. Use “tapping,” an “Emotional Freedom Technique” (EFT). Gently tap different points on your body and say something reassuring like, “Even though social situations give me anxiety, I love and accept myself. ”[16] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Give yourself “Neuro-Linguistic Therapy” (NLP). Identify a reaction, choose a new response, and set a goal. For example, you can say, “I freeze up when I get criticism, but I actually love self-improvement, so I’ll picture my heart opening up every time I get feedback. ”[17] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
“This coffee is perfectly sweet, the barista is very pleasant, and the corgi next to me is so cute. ” “Today, I saw an incredible mural, picked up some art supplies, and got an amazing discount. ” [20] X Expert Source Leah MorrisLife Coach Expert Interview. 19 June 2020. “I saw a stranger carry an elderly woman’s groceries, read about a celebrity building homes for veterans, and witnessed a kid share a candy bar with their sibling. "
“I was shocked when my boss asked me to kick off the meeting, but I made it through the whole presentation. I learned I can actually do just fine when I’m put on the spot!”[22] X Expert Source Leah MorrisLife Coach Expert Interview. 19 June 2020. “I tense up when I go to any family functions. I realized I feel nervous around relatives. I’ll make it a priority to spend time with people who make me feel relaxed. ”[23] X Expert Source Hilary Jacobs Hendel, LCSWCertified AEDP Psychotherapist & Emotions Educator Expert Interview. 8 September 2021. “I felt disorganized all day, so I tidied up my room, made a to-do list, and cleared out my spam folder. That made such a big difference!”[24] X Expert Source Michelle Shahbazyan, MS, MAMatchmaker, The LA Life Coach Expert Interview. 18 March 2020.
“I enrolled in a night class for professional development! What do you think will take you to the next level?”[26] X Expert Source Leah MorrisLife Coach Expert Interview. 19 June 2020. “I woke up at 7 A. M. to make sure I got a morning run in. It was hard at first, but totally worth it. What’s a routine that would help you out?” “What’ve you all been up to?! I always feel so inspired when we catch up. ”
“I’m so grateful for my sister! She’s incredibly wise and patient. I love our long phone calls and how much I learn from them. ” “I have the best roommates in the world! They helped me move all my stuff into my room and didn’t even ask for pizza in return!” “I’m really glad I met my tutor, Alex. I feel like I have a handle on this subject now!”
Picking up litter. Even if no one sees you do it, they’ll enjoy how clutter-free everything is. Donating pet food to an animal shelter. The staff will be grateful for the supplies. [31] X Expert Source Sydney AxelrodCertified Life Coach 30 June 2020. Expert Interview. Smiling at a stranger. You’ll help them see that the world is a friendly place.
Pick a favorite stand-up comedian and subscribe to their podcast for a daily dose of humor. Make a physical or digital scrapbook of silly memes, photos, quotes, and comics. Share your own jokes or stories based on funny things that happened to you. [33] X Expert Source Leah MorrisLife Coach Expert Interview. 19 June 2020.
Write down your favorite lyrics and you can find some interesting answers to life’s challenges. Journal about why some songs make you feel a certain way—you’ll learn how to express yourself, too. Play music that relates to a project you’re working on. For example, if you want to write a motivating speech, you can listen to a song about bravery.
“I look forward to beautiful dreams. ” ”I am safe and whole right now. ” ”I will wake up stronger and healthier. ”
