Boost Your Mood
How to boost your mood?
Let’s try the DOSE method.
We just need to:
→ Pick one activity for each letter of “DOSE”.
→ Notice how each activity impacts our mood
Let’s see how to use it — and check out my favorite activities!
1. D — Dopamine
This is the “feel-good” chemical in your brain.
It’s all about reward.
When you achieve something or enjoy a hobby, dopamine gets released.
And you immediately feel good.
So, choose one activity from this list every day (or add a new one)
→ Try out a new hobby or skill
→ Finish a task on your to-do list
→ Set a small goal and achieve it (something small is enough)
→ Treat yourself to something you enjoy, like a favorite snack
My favorite is…
→ Just going to the gym — love it!
2. O — Oxytocin
Oxytocin is often called the “love hormone”.
It helps us feel connected and loved.
It’s released when we bond with others.
Or when we receive physical touch — like a hug.
So, choose one activity from this list every day:
→ Have a chat with a loved one
→ Hug a friend or family member
→ Volunteer or help someone in need
→ Spend time with a pet
My favorite is…
→ Having a chat with my parents
3. S — Serotonin
Stabilizing our mood matters, right?
Well, serotonin helps with that.
And it makes us feel good almost immediately.
So, choose one activity from this list every day:
→ Get outside and enjoy some sunshine
→ Go for a walk, run, or get some exercise
→ Practice mindfulness or relaxation exercises
→ Eat a healthy snack like nuts or seeds (I love walnuts!)
My favorite is…
→ Walking in nature
It immediately changes my mood!
4. E — Endorphins
These are our body’s natural painkillers and mood boosters.
They’re released when we exercise or laugh.
So we get happier and less stressed out.
So, choose one activity from this list every day:
→ Eat spicy foods, like chili peppers
→ Exercise, such as running, cycling, or dancing
→ Do something creative, like painting or playing music
→ Watch a funny movie or spend time with a funny friend
My favorite is…
→ Exercise, of course!