Get 10–20 minutes of bright sunlight
Do 5–15 minutes of vigorous exercise
Take a cold shower or cold face splash
Listen to upbeat music
Complete a small, quick task
Eat a protein-rich meal or snack
Drink water if dehydrated
Reduce phone and social media scrolling
Practice deep breathing for a few minutes
Get 7–9 hours of sleep tonight
Avoid alcohol and recreational drugs
Limit ultra-processed sugary foods
Spend a few minutes outside in nature
Set and achieve one simple goal
Talk to someone you enjoy
Try meditation or mindfulness for 5–10 minutes