9 mindfulness habits that’ll improve your mood and energy levels, according to psychology

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Mindfulness is more than just a buzzword. It’s a proven method to boost your mood and energy levels, according to psychologists.

But how exactly does one practice mindfulness? It’s all about being present, paying attention to your thoughts and feelings without judgment.

Psychologists suggest a number of habits that can help you cultivate mindfulness in your everyday life. These habits aren’t difficult or time-consuming, but they can make a world of difference to your mood and energy levels.

So, let me share with you these nine mindfulness habits that’ll make each day brighter and more energetic. Trust me, it’s simpler than you think.

1) Start your day with mindfulness

We all know how easy it is to wake up and immediately plunge into the hustle and bustle of the day. You check your phone, rush through breakfast, and before you know it, you’re already stressed out.

Psychologists suggest a different approach: start your day with mindfulness.

This doesn’t always mean you have to spend an hour meditating. Instead, take a few minutes when you wake up to be present. Feel the sheets against your skin, listen to the birds chirping outside, take a deep breath.

This simple habit helps set the tone for the entire day. Instead of letting stress dictate your mood, you start the day in a calm, positive state.

And the best part? This habit doesn’t require any extra time or effort. It’s simply a matter of shifting your focus when you wake up.

Remember, mindfulness is about being present. So why not start your day being present to yourself? You’ll see, it can make a big difference in your mood and energy levels.

2) Mindful eating

Many of us actively scarf down lunches at our desks, mistaking this habit for efficiency. Yet, this routine often results in increased stress and diminished energy, rather than satisfaction or productivity.

Recognizing the stress this habit induces, we can turn to mindful eating for relief.

Mindful eating focuses on being present and engaged with our eating experience. It involves paying close attention to the flavors, textures, and smells of our food and savoring each bite to truly enjoy our meals.

To embrace this concept, we should shift from eating at our desks to taking proper meal breaks in a quiet, focused setting. This change brings profound and immediate benefits.

Making this shift not only deepens our appreciation for our meals but also makes us feel more relaxed and rejuvenated. A simple alteration in our eating habits can greatly improve our well-being.

Therefore, regardless of how busy we are, we should make it a priority to practice mindful eating.

By prioritizing this practice, we not only enhance our dining experiences but also significantly uplift our mood and energy levels.

This approach serves as a powerful testament to the potential of mindful living to transform everyday routines into extraordinary moments for many of us.

3) Mindful walking

You may not realize it, but walking is a fantastic opportunity for mindfulness practice. It’s something we do every day, often without much thought. But what if you could turn this mundane activity into a mood-boosting, energy-enhancing habit?

Well, you can with mindful walking.

Mindful walking is about being fully present with each step you take. It’s about feeling the ground beneath your feet, listening to the sounds around you, and paying attention to your body’s movements.

Here’s something to consider: In Japan, there’s a form of therapy known as Shinrin-yoku, or “forest bathing”. It’s based on the practice of mindfully walking through a forest and taking in the sights, sounds, and smells. Studies have shown that this form of therapy can lower stress levels and boost mood.

But you don’t need a forest to practice mindful walking. You can do it anywhere – in your neighborhood, on your way to work, or even indoors.

The key is to pay attention to the experience of walking, rather than letting your mind wander to other concerns.

So next time you’re walking somewhere, why not give mindful walking a try? It might just be the mood and energy booster you need!

4) Mindful breathing

Breathing is a natural process we hardly pay attention to. We do it without thinking. But what if I told you that by tuning into your breath, you could drastically improve your mood and energy levels?

Mindful breathing is about focusing on your breath. It’s about noticing the sensation of the air entering and leaving your body, the rise and fall of your chest, the rhythm of your breathing.

It’s a simple exercise, but its impact is profound. When you focus on your breath, it can help you calm your mind and reduce stress. It brings you back to the present moment and can be done anywhere, anytime.

You don’t need any special equipment or a lot of time. Just a few minutes of mindful breathing can help reset your mood and give you a much-needed energy boost.

So next time you’re feeling down or drained, try turning your attention to your breath. You might be surprised at the difference it can make!

5) Mindful listening

Have you ever found yourself in a conversation where you’re physically present but your mind is somewhere else? We’ve all been there. But here’s a mindfulness habit that can help improve your mood and energy levels – mindful listening.

Mindful listening is about being fully engaged in the conversation you’re having. It requires focusing on the other person’s words, their tone, their body language. That way, you can respond with empathy and understanding, instead of planning what you’re going to say next.

This habit does more than just improve your communication skills. It can also lead to deeper, more meaningful relationships. And as we know, positive social interactions are key to boosting our mood and energy levels.

So next time you’re in a conversation, try practicing mindful listening. Not only will it make the other person feel heard and valued, but it can also have a positive impact on your own mood and energy.

6) Daily gratitude practice

In a world where we’re constantly striving for more, it’s easy to overlook the good things we already have in our lives. That’s where a daily gratitude practice comes in.

Being mindful of the things we’re grateful for has been shown to have a powerful impact on our mood and energy levels. It shifts our focus from what’s lacking to what’s abundant in our lives.

Every night before bed, try to write down three things you’re grateful for. Some days, it can be as simple as a good cup of coffee or a call from an old friend. Other days, it might be something more significant like a breakthrough at work or a loved one’s health.

This simple act of acknowledging the good in your life will soon make you happier and more content. It teaches you to appreciate the small joys and not take anything for granted.

A daily gratitude practice is a beautiful mindfulness habit that can fill your heart with joy and your life with positivity. And remember, it takes no more than a few minutes of your day.

7) Mindful moments of silence

In today’s fast-paced world, silence is a rarity. We’re constantly surrounded by noise – from the hum of city traffic to the buzz of our devices. Not to speak about the noise of the constant influx of information.

But carving out moments of silence in your day can be a game-changer for your mood and energy levels.

I remember a time when I felt overwhelmed by the noise around me. My mind was racing, my energy was plummeting, and I knew I needed a change.

I learned to set aside a few minutes each day for mindful moments of silence. Just sitting quietly, with no distractions, no agenda. Just me and my thoughts.

At first, it felt a little strange, especially if I was doing it on a commute to work or in other public spaces. But soon, these moments became my favourite. They helped me connect with myself, calm my mind, and recharge my energy.

Now, no matter how hectic my day gets, I make sure to find time for these mindful moments of silence. It’s a habit that’s truly transformed my mood and energy levels. And I believe it can do the same for you too!

8) Mindful exercise

Exercise is known for its mood-boosting and energy-enhancing effects. But did you know that adding mindfulness to your workout can amplify these benefits?

Mindful exercise is about being present during your workout, paying attention to your body, how it moves, how it feels. It’s not about how much you lift or how far you run, but how connected you are with your body during the process.

When you exercise mindfully, you’re not just working out your body, but also training your mind to stay focused and present. And this combination can do wonders for your mood and energy levels.

So next time you’re working out, try to bring mindfulness into the mix. Whether it’s yoga, running, or weightlifting, pay attention to your body and the sensations you feel. You might find that your workouts become more than just a physical routine but a source of mental rejuvenation too.

And last but certainly not least…

9) Mindfulness in daily tasks

The most powerful mindfulness habit isn’t a specific exercise or routine. It’s about incorporating mindfulness into your everyday tasks.

Whether it’s washing the dishes, brushing your teeth, or driving to work, any mundane task can become a mindfulness practice. All it takes is for you to be present and fully engaged in the task at hand.

When you start living your daily life mindfully, you’ll notice a significant improvement in your mood and energy levels. You’ll find joy in the simplest tasks and appreciate the beauty of the present moment.

Truth is, mindfulness isn’t just a habit you practice for a few minutes each day. It’s a way of life that can transform your mood, elevate your energy levels, and ultimately, enhance your overall well-being.

Embracing your mindful journey

The beauty of mindfulness lies in its simplicity. Being present in each moment, no matter how ordinary — and accepting what it brings — that’s what it’s all about.

These nine habits offer a path towards a more mindful life, but remember, mindfulness is not a destination. It’s an ongoing, everyday journey, and each step is as significant as the last.

Neuroscience and psychology both affirm the benefits of mindfulness. Brain scans show that regular practice can alter the structure of the brain, improving areas responsible for mood regulation and energy levels.

But perhaps more important than these scientific validations are the personal experiences you will encounter on your mindfulness journey: the quiet joy of noticing simple pleasures, the calmness that comes from a few minutes of deep breathing, or the energy boost from a mindful workout.

As you embark on this journey, remember to be patient with yourself. There’s no rush, no finish line. It’s about taking one mindful step at a time.

So take a moment today to be present, to observe, to breathe. Embrace the journey of mindfulness and notice how it transforms your mood and energy levels.

Every moment is an opportunity for mindfulness. All you need to do is notice it. 

Justyna Cyrankiewicz

I’m Justyna Cyrankiewicz, and I write about the simple things for overcomplicated minds. After overcoming a 6-year-long depression, I reframed the way I live and think. I've incorporated a long, uninterrupted meditation practice into my daily routine. Seeking deeper clarity, I strive to simplify every aspect of my life. Through my writing, I aim to share insights and practical methods to help us find greater happiness and peace. If you’d like to read more from me, consider subscribing to my newsletter: Justyna Cyrankiewicz

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