15 Simple and Natural Ways to Lift Your Mood and Re-energise Your Day

Energy Pick-Me-Ups for Low-Energy Days

We've all had those days when energy feels low, motivation is nowhere to be found, and everything just seems off.

When I find myself in a slump, I turn to a simple solution: a go-to list of energy pick-me-ups on my fridge.

Whenever I'm feeling drained, I pick one that resonates with me in the moment.

It's a gentle reminder that I have the tools to shift my energy.

Here are some of the natural energy boosters I rely on to lift my spirits and recharge so you can feel more vibrant, even on the most challenging days.

1. Practice gratitude: A natural way to lift your mood

Gratitude has been shown to enhance well-being and reduce stress by shifting your focus from what's wrong to what's right.

Taking just a few moments to reflect on what you appreciate can be an instant mood booster.

Look around and focus on the things that make your life simple, pleasant or wonderful, from running water to natural surroundings to watching the sunset.

2. Move your body to naturally boost energy

Moving your body through stretching, yoga, dancing, or a quick walk is a natural energy boost.

Physical movement releases endorphins, helping to improve mood and reduce stress.

Walk your dog, go for a jog or put on your favourite tunes and dance around your living room to get that energy flowing.

3. Spend Time in Nature

Spending time outside, even just a few minutes under the sun, when I'm feeling low helps me regain energy and perspective.

I like to take my shoes off and keep my feet on the grass for at least 20 minutes, a practice known as "grounding" or "earthing." Connecting directly with the earth's surface can balance our energy and reduce stress by aligning us with the earth's natural magnetic resonance. Research suggests that grounding may improve mood, calm the nervous system, and promote better sleep.

If you're near the beach, try walking barefoot on the sand. The ions in ocean water combined with the magnetic charge of the sand create an incredibly restorative grounding effect.

4. Mindful Breathing, a quick and natural mood lifter

When energy feels scattered, deep breathing can be an instant reset.

Try inhaling for four counts, holding for seven, and exhaling for eight.

Breathe in through your nose and exhale through your mouth, consciously choosing to release stress with each breath.

This simple technique activates the parasympathetic nervous system, which calms the body and lowers stress.

Research shows that slowing your breath can reduce cortisol levels, decrease heart rate, and help you feel more focused and grounded.

Just a few minutes of mindful breathing can restore a sense of calm, making it a powerful tool to lift your mood naturally.

5. Surround Yourself with Positive Influences

When you’re feeling low, connecting with positive influences can be a powerful way to lift your energy.

Reach out to an uplifting friend or call someone whose company you genuinely enjoy.

Just a quick chat with someone who radiates positivity can shift your mood.

You could also try listening to an inspiring podcast that offers encouragement or pick up a book that fills you with joy and optimism, something that steers clear of negativity and brings fresh perspectives instead.

Be mindful to avoid social media or any content that might pull you further into a slump.

6. Declutter Your Space will lift your energy

A cluttered space can drain your mental energy.

Taking a few minutes to tidy up, whether it's your desk, your room, or even your digital files, helps create a sense of order and calm.

Decluttering not only clears physical space but also signals to your brain that things are in control.

Cleaning, rearranging, or organising can bring a refreshing sense of clarity and open up mental space for new ideas, making your environment feel more supportive and energising.

7. Hydrate and eat nourishing foods for a natural energy lift

Dehydration and poor nutrition can drain energy, leaving you feeling sluggish.

Keep hydrated and reach for nutrient-rich foods to keep your energy steady.

Studies show that staying hydrated improves cognitive function and mood, so keeping a water bottle close by is worth it.

8. Meditate or reflect in nature to lift you mood naturally

Meditation can lift your mood and recharge your mental energy, especially when creating a calm environment.

Try to find a quiet place where you won't be disturbed, put on your favourite meditation music, or listen to a guided meditation.

(I often recommend Insight Timer to my clients, as it offers a free version with access to high-quality meditation teachers and various guided sessions.)

Meditate outside in nature or find a cozy spot that makes you feel comfortable and relaxed.

Being in nature while meditating can amplify the benefits, helping you feel grounded, centred, and more connected to yourself.

9. Embrace creativity and play.

Sometimes the best way to re-energise and boost your mood is through creativity, whether it's journaling, drawing, trying a new recipe, or even learning something new.

Engaging in activities that spark your interest, like exploring a hobby or even doing a jigsaw puzzle, can help shift your mood.

Creative activities engage your mind in ways that bring fresh perspective and inspiration.

When I'm feeling low, diving into something creative or playful helps me feel lighter and more engaged.

10. Listen to or Watch Something Funny

Humour is one of the best mood boosters.

Whether it's a funny podcast, a comedy show, or even a favourite meme collection, laughter releases endorphins and lowers stress.

Personally, I keep a few go-to shows and memes on hand that never fail to lift my spirits and lighten my day.

Try finding some that make you laugh, having a collection you can turn to during low-energy moments is a simple, effective way to boost your mood.

Take some time out, put on that favourite comedy and let yourself have a good deep belly laugh. it’s a simple yet powerful way to reset and boost your energy.

11. Listen to High-Vibration Music

Music has a powerful impact on mood.

Uplifting songs or instrumental music can shift your energy quickly, so try creating playlists to support different emotional needs.

Have one playlist with high-energy, motivating tracks to help lift you from low energy into excitement, another with calming music to bring peace, and perhaps one designed to lift you out of sadness into joy gently.

Tailoring playlists to your needs gives you a go-to tool for any mood, helping you reset and recharge.

12. Practice Self-Compassion to naturally lift your spirits

Be kind to yourself on tough days.

When we're feeling low, we often become our own harshest critics, which only adds to the drain on our energy.

Practising self-compassion can lighten this load, giving us space to recharge emotionally.

Be mindful of how you're speaking to yourself. Talk to yourself as you would a friend who's going through a rough time and could use some encouragement.

Try doing something nice for yourself to foster a sense of comfort and relaxation. You could light your favorite essential oils, cut some fresh flowers to brighten your space, or wrap yourself in a cozy blanket with a warm drink. Small gestures like these remind you that you’re worthy of care and kindness.

13. Use Affirmations

Affirmations are a powerful way to shift from low energy to a more positive, energised state.

When we repeat affirmations, we rewire our brains, gradually replacing negative thought patterns with positive beliefs.

However, it can be hard to come up with affirmations when you're already feeling low.

That's why having a list ready to go is invaluable. Keep a collection of affirmations somewhere you can easily access, so when you need a lift, you can simply pick one or two and repeat them until you feel the shift.

These can be as simple as "I am capable," "I am resilient," or "I attract positive energy."

14. Engage in Acts of Kindness

Sometimes, when we're feeling low, focusing on helping others can shift our perspective and lift our spirits.

Acts of kindness benefit the recipient and offer a mental boost to the giver.

Research shows that kindness releases dopamine, creating a "helper's high" that boosts a natural mood. Helping others, whether it's offering a listening ear, lending a hand, or doing something thoughtful, takes the focus off ourselves and brings a sense of purpose.

This connection fosters a sense of belonging and positivity, relieving stress and supporting our own emotional well-being.

15. Practice Visualisation for Positivity and Motivation

Visualisation is a simple, natural way to boost mood and focus.

Taking a few minutes to close your eyes and imagine a positive outcome or peaceful setting can help shift your energy, especially when you’re feeling low.

Picture yourself achieving a goal, relaxing on a beach, or simply feeling calm and happy.

Visualisation activates the same parts of the brain as actual experiences, making it a powerful tool for fostering positive feelings and re-energising your day.

 To make it even more effective, try combining visualisation with deep breathing. breathe in positivity and exhale any stress. Just a few minutes can lift your mood and give you a mental reset.

When you find yourself in an energy slump, remember that small actions can make a big difference.

I keep this list where I can access it quickly and refer to it whenever I need a boost.

These practices are simple but effective, and they serve as a reminder that we have the power to shift our energy in ways that feel good and natural.

Next time you feel low, pick one or two from the list and let them lift you.

t's all about tuning into what resonates most with you in that moment and embracing the little actions that can bring more light and energy into your day.