5 Ways to Boost Your Mood Naturally (No Cookies or Ice Cream Required!)

As we get older, we’re all about living our best lives — growing, thriving, and feeling good without the guilt trips or sugar crashes. Dopamine, that feel-good brain chemical, doesn’t have to come from the pantry or a package of girl scout cookies. Here are five ways to get that natural high while keeping your energy and spirit soaring.

1. Move Your Body, Spark Your Brain Exercise isn’t just for staying fit — it’s a dopamine goldmine. You don’t need a gym membership or a marathon; a brisk 20-minute walk, a dance party in your living room (seriously, it's fun), or even stretching to your favorite playlist can release those happy vibes. Bonus: pair it with sunlight to double up on mood-lifting benefits. Remember, it doesn’t have to be a long walk to get the benefits of boosting your mood. Simply move your body. Sometimes, I simply take 5 minutes and do a few stretches and it makes me automatically feel better.

   
   

2. Chase a Small Win ( my Favorite way to change my mood) Dopamine loves a sense of accomplishment. Tackle something simple — organize that junk drawer you’ve been ignoring, clean out a cabinet, or try a new recipe. The key? Celebrate it. Tell yourself, “I nailed that!” and let the reward sink in. It doesn't have to be a long project to change your mood.

   
   

3. Connect with Your People A good laugh with a friend, a heartfelt chat, or even a quick text exchange can light up your brain’s reward system. Social connection is a natural dopamine trigger — call that gal pal you’ve been meaning to catch up with and watch your mood lift. If they don't answer, leave them a message and it will still light you up.

   
   

4. Get Lost in Something Creative Painting, gardening, knitting, or even doodling — creative activities give you a dopamine boost by engaging your curiosity and focus. No need to be Picasso; it’s about the joy of making something, not the masterpiece itself. If you don’t have anything that you have done in the past, buy some adult coloring books...so fun and so relaxing.

   
   

5. Savor the Little Joys Sip your coffee slowly and really taste it. Sniff a flower or your favorite essential oil. Listen to a song that gives you goosebumps. Sit outside on the porch and watch the birds. These tiny sensory moments can nudge your dopamine without overloading your system — no sugar crash included.

When you find yourself feeling blah-don’t grab your phone or the bag of potato chips but instead try one of these 5 mood boosters a try. You will be surprised that they can completely change your mindset. I call these my dopamine hits without the negative consequences-such as eating a bag of cheetos.

Have a beautiful day.