Have you ever had one of those days—or weeks—where no matter how hard you try, it feels like you’re behind before you’ve even started? That’s been my June. Too many tabs open in my brain. Not enough hours in the day. And definitely not enough margin for joy.

I caught myself the other day snapping at my coffee maker like it was personally responsible for my to-do list (someone failed to fill the water reservoir… “why won’t you work?” I snapped). That was my sign: I was running low. Not just on energy, but on joy—the stuff that makes the rest of it worth it.

Thankfully, this isn’t my first time dancing at the edge of burnout. And over the years, I’ve picked up a few quick tools that help me reset before I spiral. Not tools that require hours of silence or perfect conditions—but ones that work in real life. The kind you can do while waiting for water to boil or sitting in a parked car, wondering how to get through the next task.

So, we’re getting back to basics.

I’m kicking off a four-week series on realistic happiness—not the shiny, performative kind, but the small, doable kind that fits inside real life. The series is rooted in my new, free Come On, Get Happy! Workbook (shout out to the Partridge Family), and each week I’ll be sharing practical strategies, longer blog entries, and downloadable tools to help you create more space for joy. These aren’t abstract ideas—they’re grounded, science-based tools you can try immediately, even in your busiest seasons.

This week, we’re starting with what I call “minute-one mood boosters”—twelve ways to feel even a little better in under sixty seconds.

Because let’s be honest: sometimes that’s all the time we’ve got.

These practices may be brief, but they pack a punch. They tap into how your nervous system works, helping shift you out of fight-or-flight and back into something calmer, kinder, and more focused. Whether you’re dealing with tension at work, a wave of sadness you didn’t see coming, or a general case of the blahs, these small shifts can help bring you back to center.

Here are 12 ways to start:

Inhale Calm, Exhale Tension

Lavender and orange essential oils can help lower stress quickly. Inhale deeply or use a diffuser—your brain responds fast to scent. Keep a roller in your bag or a bottle in your desk drawer.

Snack Smart

A small square of dark chocolate (70%+ cacao) or a handful of nuts can boost serotonin. Bonus: chocolate contains compounds linked to love and connection. It’s comfort and chemistry in one bite.

Find the Light

Stand in the sun or near a bright window. Two minutes of light can lift your energy and mood—especially on harder days. Light signals your brain to wake up and feel more alert. It’s a natural reset.

Move Your Body

Walk, stretch, shake it out. Even a few seconds of motion can release endorphins and help shift your mental state. If you’re stuck in place, roll your shoulders or tap your feet. Movement signals momentum.

Breathe with Intention

Try the 4-4-6 method: inhale for 4, hold for 4, exhale for 6. It calms the nervous system and slows everything down. A few breaths can create a surprising amount of space between you and the overwhelm.

Drop Your Shoulders

Raise your shoulders to your ears, hold, then drop. Repeat 3x. Simple. Surprisingly effective. You might not even realize how much tension you’ve been holding until you let it go.

Give Yourself a Hug

Open your arms wide, then hug yourself on the exhale. It can release oxytocin and settle your nerves. It might feel silly—but it also might work.

Smile on Purpose

Smile at someone—or yourself. Even a forced smile can shift your brain chemistry and reduce stress. Try it in the mirror. Try it on your dog. It’s less about performance and more about sending the brain a signal that something good is still possible.

Strike a Power Pose

Stand tall with hands on hips. Two minutes can boost confidence and lower cortisol. Do it behind a closed door, in the bathroom, or before a hard conversation. You’ll walk in different.

Savor a Hot Drink

Make tea or coffee mindfully. Sip it slowly. The warmth and ritual can calm and center you. Let it be five quiet seconds where you don’t check your phone or rush ahead.

Turn Up the Music

Play a favorite track. Music can shift mood within seconds by activating the brain’s reward center. It can carry you, ground you, or lift you—sometimes all at once.

Ask for a Hug—or Give One to Yourself

Touch regulates the nervous system. If someone’s around, ask for a hug. If not, place your hand over your heart. That simple gesture alone reminds your body it’s safe to soften.

You don’t need to try all twelve. Just one. Start where you are. Start small. The key is creating a moment that shifts your energy, even slightly. And that shift? It’s yours to create.

💡 Try one of these today. Then download Module 1 of the Come On, Get Happy! Workbook to explore these techniques in more depth—and track which ones work best for you. You’ll find space to experiment, reflect, and build your personal mood booster plan.

We’re just getting started.