Regardless of how well you eat and how good the quality of your sleep is we're all going to run into those days.
The days when you've got low energy, low focus and a negative mindset.
I don't care whether you're Elon Musk or Lebron James - those days exist.
The average man allows his bad mood and low energy to continue on throughout the day, drawing the conclusion that there's nothing he can do to change it, and as such continues to go about his day in this state.
This could result in as little as an unproductive day or a step backwards on his diet, or it could compound into critical business mistakes.
Below you'll find 7 quick methods to improve your day and your mood.
1 - Take A 5 Minute Cold Shower
Feeling a little bit down or just low on energy? Get in the shower, turn the faucet as far to the cold side as possible and focus on breathing - slow and deep. If cold showers are new to you you'll find your body trying to take short, sharp breaths - do your best to control this.
When you come out after five minutes you'll feel as if you've just had a double espresso injected into your veins while also feeling profoundly calm, this isn't just the first few times you have a cold shower either, I've implemented cold showers as a staple habit for several years and always feel unstoppable afterwards.
Cold showers and cold water therapy in general have been studied quite extensively, links to increased testosterone and relief from depression are just a couple of the great benefits that've been recognized.
2 - Do A Tabata On An Assault Bike
Whether you’re looking to burn some extra calories, increase your mental toughness or up your cardio for a obstacle course race it’s hard to dismiss the assault bike as one of the best conditioning tools out there.
Unlike running, stair sprints, box jumps and other forms of cardio that'll boost your mood the air assault bike is easy on the joints, There’s no impact whatsoever, you’re seated with your arms on the handles, feet on the pedals and balls to the wall.
There’s no ceiling or electronic limiter as to how hard or fast you push. That’s up to your mind (they nicknamed the assault bike ‘devils tricycle’ for a reason!).
Here's a quick mood-bosting workout:
Tabata (8 rounds)
20 seconds on the assault bike
10 seconds rest
3 - Listen To Binaural Beats
Binaural beat meditation is fantastic method that you should experiment with.
Binaural beats work by playing two different frequencies to each ear, whether you choose to listen to these beats while meditating or thinking deeply you'll be left feeling amazing with increased focus and productivity as a byproduct.
In order to reap the benefits of binaural beats you MUST listen to them through headphones
4 - Get Some Vitamin D
“We estimate that vitamin D deficiency is the most common medical condition in the world.” – Dr. Michael F. Holick
I personally need to pratice this one a little bit more often, long periods in poorly light offices with artificial lighting don't inspire particularly positive moods.
This can be as simple as going out for a walk on your lunch break or opting to do your cardio sessions, be it walking, running, riding or even a circuit style workout outdoor in the park as opposed to the confines of your gym.
Not only is vitamin D great for overall happiness, its also been linked to increased muscle mass, increased rate of fat loss and overall improvements in well-being.
You can check out my guide to the big benefits of sufficient vitamin D here.
5 - Go For A Short Hike (Get Out Of The City!)
Being stuck in confined spaces such as an office, the gym or a small apartment day in day out can become quite frustrating after a while, I'm sure you can relate.
When I find myself experiencing an ongoing stint of writers block, struggling to overcome or deal with any hard hitting decision I have to make due to decision fatigue or lack of information, or even when I'm struggling to find the motivation to perform cardio to keep my cutting phase on track
"Research shows that hiking has a positive impact on combating the symptoms of stress and anxiety" says Gregory A. Miller, PhD, president of the American Hiking Society. "Being in nature is ingrained in our DNA, and we sometimes forget that."
Get out of the city and detach yourself from things. You'll clear your mind and improve your health. Get out there and reap the benefits of hiking this weekend.
6 - Foam Roll & Breathe
99% of the population does not know how to breath correctly, they take short, shallow breaths.
Deep, controlled breathing evokes calmness, confidence and strength.
Inhale deeply into your belly, then slowly breath out – don’t only breath into your lungs – breath into your belly!
While focusing on your breathing release tension from your body using a trigger point ball or foam roller.
Roll your quads, hamstrings, ITB, upper back, lats, shoulders and glutes, pausing and holding on any particularly sore spots. Although foam rolling is never particularly fun (regardless of how often you do it) your breathing should envoke a feeling of relaxation and upon completion your body will feel far more limber.
Not sure where to start? Check out my full foam rolling guide here.
7 - Read For 10 Minutes
When we're talking about reading I'm referring to either a Kindle or a paperback book.
Not a news website, not a blog, not a magazine.
Get rid of all electronic distractions and read a chapter (or 10~ minutes worth) of a book that peaks your interest. I personally tend to opt for a non-fiction book with actionable lessons and advice that I can implement in my life, but there's nothing wrong with reading fiction.
It's impossible to read and not be in the present moment, get comfortable, read, breathe deeply.
You'll feel relaxed and present while also expanding your vocabulary.