How often does your mood feel like it is getting in the way of getting things done? When in a low mood more often than a good one, it is time to take action. Happy people are productive people. Using a small toolkit, it is possible to reduce stress levels, achieve more and, perhaps most importantly, feel happier.
Before exploring the mood-boosting toolkit it is useful to have some context around just how much mood impacts the way people behave — in particular how mood in the morning shapes outlook and behaviour for the rest of the day.
How Your Morning Mood Impacts the Rest of Your Working Day
Research by Nancy P. Rothbard and Steffanie L. Wilk identified that how a person feels in the morning can have a significant impact on the rest of their day. The study examined a customer service team in an insurance company and found that the mood employees were in when they first arrived at work tended to stay the same for the rest of the day.
Employees who were in a low mood performed poorly, took more frequent breaks, and reduced their total working time. They were also less likely to feel good after dealing with a happy customer. In contrast, employees in a positive mood produced better work, took fewer breaks, and were around 10% more productive.
Five Ways to Boost Your Mood
The following five practices can help individuals take ownership of their mood and the rest of their day.
1. Mindfulness
Mindfulness is the practice of being conscious and fully focused on the present moment. It can help to reduce extreme emotional highs and lows and has been shown in studies to have long-lasting effects. Starting the day with a short mindful meditation practice is a straightforward way to maintain a sense of calm. Apps such as Headspace and Calm are good starting points for those new to meditation.
2. Journalling
Journalling helps to set intentions for a good day. It provides an opportunity to stop, reflect, and think positively about situations or challenges in life and give them context. Having a basic structure for entries is an easy way to avoid staring at a blank page every morning. Some useful prompts include:
- Write down three things you are grateful for today
- Write down three positive affirmations for the day ahead
- Write down three positive things that happened yesterday
- Write down one thing that made you feel confident yesterday
3. Exercise
Physical activity reduces negative moods and increases positive ones, leading to improved self-esteem and cognitive function. Exercising outside in natural daylight has been shown to boost serotonin levels, which helps to stabilise mood. Getting outside first thing in the morning, or at lunchtime in the winter months when daylight is at its brightest, is particularly effective. Being in a green space provides an additional benefit for mood and mental wellbeing.
4. Connect with Positive People
Research highlighted in journals from the mid-1990s suggests that social health is similar to nutritional health. The most socially nutritious interactions are face-to-face exchanges with people who are genuinely caring and supportive. At the other end of the spectrum, social media scrolling is the equivalent of junk food — it may feel appealing in the moment but will not sustain a positive mood for long. Starting the day with a conversation with a good friend or a work colleague, sharing a joke or talking openly about deeper issues, is a far more nourishing alternative.
5. Listen to Music
A 2018 study into music and emotions, published in the journal Music Perception, found that happy music can produce a smile while sad music can produce a frown. Neuroimaging research has also shown that listening to classical, folk, or meditative music can reduce levels of the stress hormone cortisol. Starting the day with uplifting music is a simple and accessible way to set a positive tone.
How Professional Academy Supports Your Journey
Professional wellbeing and personal development go hand in hand. Professional Academy supports learners not only with high-quality teaching and structured qualifications but also with mentoring and pastoral support throughout their studies.
Whether you are considering a CIM marketing qualification, a sales qualification, or a management qualification, Professional Academy offers a supportive learning environment with over 27 years of experience in professional training.
To find out more, explore the full range of professional qualifications or book an advice call at a time to suit you.
