You know that feeling when you’re in a good mood, but for some reason or another, your bad mood just takes over? In our lives, there are going to be periods of happiness and sadness. It’s all about finding the balance between both emotions so we can move on with life as it comes to us each and every day.

When it comes to self-improvement, sometimes we can get caught up in the big picture. We say we want to “be happy” or “get healthy” but we oftentimes forget that making minor changes to our daily routines is what can really help get a good mood.

One of the harsh but true realities of life is that not every day is going to be a good mood day. Even if you don’t live with a mental health issue like anxiety or depression, your mood is bound to fluctuate. Chances are, you have experienced, and will experience, some days when you’re just not in a good mood.

Life can challenge us all at times, which makes it so important to develop healthy ways to stay happy. Whether it means spending time with friends, getting enough exercise, or listening to inspiring music, these simple habits can help lift your spirits and let you live in a good mood.

Improve your chances to stay in a good mood with these hacks

good mood

Stretch and exercise

Exercise isn’t just for your body. Regular exercise can help to reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness. Even a small amount of physical activity can make a difference. You don’t have to train for a triathlon or scale a cliff — unless that’s what makes you happy, of course. The trick is not to overexert. If you suddenly throw yourself into a strenuous routine, you’ll probably just end up frustrated (and sore).

For a lot of people it just isn’t realistic to find the time or energy to workout every single day. But taking even a few moments to stretch and move your body at some point each day can make you feel energized and refreshed. Stretching and exercising will give your mind and your body a boost, so it’s worth a shot to do your best to make moving your body a daily habit.

Get plenty of sleep

No matter how much modern society steers us toward less sleep, we know that adequate sleep is vital source to good health, brain function, emotional well-being and, of course, good mood.

Most adults need about 7 or 8 hours of sleep every night. If you find yourself fighting the urge to nap during the day or just generally feel like you’re in a fog, your body may be telling you it needs more rest.

Sleep deprivation causes us to be foggy-headed and unable to make good decisions in the short term. And in the long run it has a slew of bad effects on our health. Sleeping enough keeps us in a good mood and keeps our spirits high. As a bonus, you can make sure that you have an enjoyable bedtime routine.

Get outside and breathe the fresh air

If you’re someone who can go the whole day without leaving the house, just make sure it doesn’t turn into a habit. Especially if you are someone who works from home. Sometimes at the end of the day, it can all come down to our lifestyles. And a really easy and free mood booster to help you turn that mood around is to get outside — and more often! Being outside for even a brief period of time can help boost serotonin levels in your brain, improving mood. Something as simple as parking farther away the next time you go grocery shopping, is just one way to easily add more sunshine to your day.

Keep a diary and be thankful

Start a journal to keep track of all the good things that happen in your life. It doesn’t have to be elaborate; just a notebook where you write three things that you are thankful for that day. You could even add a few things that you accomplished too. When you’re looking for the positive, you’ll start to see it more.

Disconnect from the internet/social media

Give yourself a curfew for the internet. It’s so easy to get sucked into the internet for hours on end—even cutting into sleep time—but it can leave us drained and feeling worn out. Disconnecting from the invisible world that’s constantly pulling you in for an hour or two a day will help you feel more present, and help you focus on what’s truly important.