Instant Mood Boost: How to Feel Happier in Just 10 Minutes (Free, Anywhere, Anytime)
We’ve all had days like this: You wake up feeling sluggish. Maybe the day already feels heavy. Stress is knocking at your door, and you haven’t even had your coffee yet. Now, imagine hitting a mental reset button—one that boosts your mood, calms your mind, and reminds you that joy is within reach. I’ll teach you how to do exactly that right now.
At Mindset Alchemist, I believe that true happiness starts from within. Joy isn’t just a distant goal you chase after—it’s a conscious choice. And yes, you can choose to connect with joy even when life isn’t going your way. These simple, science-backed ways to boost happiness have been part of my go-to self-care toolbox for years. Even through the ups and downs—divorce, burnout, and job loss—I knew I had the power to tune into pure, simple joy at any moment with this method.
With the economy and world facing crisis after crisis, more people are experiencing stress, fear, and anger. That’s why I can’t gatekeep anymore—I hope this method helps bring people back to joy and raises our collective energy. So today, I’m sharing my secret 10-minute mood trick with you. And guess what? You don’t need anything but your mind.
What is Happiness?
Merriam-Webster defines happiness as “the state of well-being and contentment,” synonomous to joy. However, Dalai Lama defines joy as a deep state of inner peace connected to gratitude and spirituality, while happiness is often a fleeting emotion tied to external circumstances. Similarly, Brené Brown defines joy as “an intense feeling of deep spiritual connection, pleasure, and appreciation.”
Think of the state of joy as the ocean. Even though the surface might be turbulent, the deep current remains constant and unaffected. While we can’t always choose our circumstances or emotions, we can choose to connect with joy through mindful practices. Even in sadness, anger, or frustration, joy can coexist. That’s why it’s so important to cultivate this state in our daily lives.
10-Minute Happiness Hack (Overview)
Pause and breathe deeply.
Practice gratitude for 3 things.
Move your body for 3 minutes.
Connect with someone or show compassion.
Visualize a joyful moment or repeat affirmations.
Step 1: Pause and Breathe (1 Minute)
Buddhist monk Thich Nhat Hanh said, “The breath is the bridge which connects life to consciousness.” Your breath is the best tool to connect to the present moment, and it’s always available. Close your eyes or relax your gaze. Inhale deeply through your nose for four counts. Hold for four counts. Exhale slowly through your mouth for four counts. Repeat.
Why this works: Deep breathing activates your parasympathetic nervous system, reducing stress and calming the mind. Studies show that mindful breathing decreases cortisol (the stress hormone) and increases overall well-being.
Try it now: Take three deep breaths before reading the next step.
Step 2: Rewire Your Brain for Happiness with Gratitude (2 Minutes)
Practicing gratitude is one of the most science-backed ways to boost happiness. Think of three things you’re grateful for right now, big or small. Maybe it’s your morning matcha, the sun peeking through the window, or a kind text from a friend. You can also show gratitude to yourself:
“I made sure to stay hydrated today.”
“I allowed myself to rest.”
“I spoke kindly to myself.”
What if things are not going well in your life, and it feels like the worst day ever? That’s even more reason to build a daily gratitude practice that helps you focus on the positive things. When I am going through a tough time, I can always be grateful for a roof above my head, my amazing friends, and my unwavering resilience. It's not about being complacent of your situation, it's about leaning on your blessings to move forward. In coaching, we also use this tool to shift into abundance mindset and boost confidence, it's such a simple yet powerful tool with many benefits. If you are stuggling to connect with joy in the current climate, this podcast episode from Dr. Brené Brown is a game changer.
Why this works: Research shows that practicing gratitude rewires your brain to focus on abundance instead of lack, improving emotional well-being and resilience. And it makes you 25% happier!
Try it now: Think of 3 things that makes you feel grateful in this moment.
Step 3: Move Your Body for a Quick Mood Boost (3 Minutes)
Movement and rhythm are natural, yet we often lose touch with them in a world of screens. The simplest movement, like a walk, helps regulate the nervous system. Full-body movements are best—stretch, shake it off, take a quick walk, dance, or do jumping jacks.
Your physical well-being is closely linked to your mental and emotional well-being, which is why I always emphasize mind-body connection when designing a self-care strategy for my coaching clients - we don't just believe in the change, we embody the change.
Why this works: Movement can quickly reduce stress and anxiety by calming your fight or flight system. Exercise also releases endorphins, the brain’s natural feel-good chemicals. Even short bursts of activity boost energy and improve mood
Try it now: Stand up. Hold your hands behind your back and squeeze your shoulder back. Hold for 15 seconds. Then stretch your arms over your head, move it to one side as much as you can, hold for 10 seconds. Repeat for the other side. Stretch your arms in front of you, and throw it down as if you are having a tantum. Bend the knee slightly as you shake your arms. Do this for at least 20 times.
Step 4: Strengthen Social Connection & Compassion (2 Minutes)
A good support system help us reduce stress, feel happier, and live longer. Prioritize emotional connection—send a heartfelt text, give a warm hug, or tell your loved ones how much you appreciate them. Connect with your community by smiling at a stranger or giving a helping hand, you’re multiplying positivity.
Compassion is also a great practice to help you tune in to that connectedness. Dalai Lama shared the experience where he eased a severe physical pain through compassionate thoughts about a village he visited. If you're alone, take a moment to send a silent well-wish to someone—imagine them feeling joy as they receive it.
Why this works: Social connections lower stress, increase feelings of belonging, and even improve physical health. It’s one of the strongest predictors of happiness.
Try it now: Connect with someone or choose a simple compassionate act.
Step 5: Harness the Power of Visualization & Affirmations (2 Minutes)
Visualization is one of my favorite simple yet powerful tools to help coaching clients reach their goals. We are constantly creating images in our minds—whether intentionally or not. More often than not, people visualize negative scenarios out of fear, like failing a presentation, which only increases stress and holds them back.
So let’s shift that. Let’s create positive images instead.
Close your eyes and picture yourself in a peaceful, joyful environment—somewhere that makes you smile. Let that warm feeling of joy sink into your mind and body like a soothing bath.
You might imagine:
A physical place (e.g., the beach)
An imaginary place (e.g., floating on the cloud)
A social setting (e.g., dinner at grandma’s, playing with puppies)
Or a future state (e.g., passing an exam).
Alternatively, you can use prayer or affirmations to connect with joy and inner peace. Here’re my favorites:
“I am worthy of joy, love, and abundance. I choose to raise my vibrations right now, releasing all control and trusting the guidance of the universe.”
“I am not my past, my circumstances or my emotions. I am love itself, my true being is full of light. I have the power to choose joy at any moment.”
Why this works: Visualization helps your brain experience positive emotions as if they were real. Studies suggest that affirmations and guided imagery improve mood and reduce stress.
Try it now: Close your eyes and immerse yourself in your happy place for 2 minutes
Conclusion: Happiness Is in Your Hands
Hopefully, you feel lighter and more at ease. Remember, happiness isn’t something to chase—it’s a state you can tap into at any moment. These simple, science-backed actions can invite joy into your day for free.
Of course, cultivating a deep, unshakable state of happiness takes time and mindset work. That’s where coaching comes in. If you’re ready to build a personalized self-care strategy that brings you lasting confidence, inner peace, and joy, let’s talk.
Book a Free, No-Pressure Call Now and start your journey toward true happiness.
