How to Turn Your Mood Around in Just Fifteen Minutes

Here are “15-minute resets” you can use anytime to reclaim a sense of calm. 

Feeling stuck or overwhelmed during your day doesn’t always mean you need hours of self-care or a big schedule overhaul. Here are quick, therapist-backed “15-minute resets” you can use anytime to boost your mood, lower stress, and reclaim a sense of calm.

1. Take a nature walk: Step outside—even if it’s just to a nearby patch of greenery—to improve focus and lift your mood.
2. Connect with someone: A short call or thoughtful message to a friend or loved one can remind you of your support network.
3. Listen to upbeat music: Play a few feel-good songs and let the rhythm energize you and release tension.
4. Take a sensory reset shower: Use a brief, mindful shower to tune into your senses and calm your nervous system.
5. Get creative: Spend 10–15 minutes on a creative hobby—like drawing or gardening—to reduce stress and tap into play.
6. Declutter one small space: Clearing a tiny area, such as your desk or countertop, can reduce sensory overload and boost calm.
7. Curate your social media feeds: Remove or mute content that makes you feel negative to improve your online experience.
8. Do a “brain dump” journaling session: Writing down whatever’s on your mind helps clear mental clutter and clarify what’s important.