5 Daily Habits to Cultivate Optimism and Boost Your Mood

We all know that person. The almost annoyingly positive one. They always look at the glass half-full despite the circumstances and are excited for whatever lies ahead. If that’s already you, amazing! Leave a comment at the bottom of this article and share your tips and tricks. If not, keep reading. We can change that.

Before we dive in, a quick disclaimer: I am one of those people. I'm an optimist, but I recognize that the odds have been in my favor. I'm a white male from a middle-class family without a history of mental health issues. While my life has had its challenges, my starting line was a privilege that many others don't have.

This is why this article isn’t about optimism as a personality trait because, frankly, it’s not. It’s a skill. It’s a mindset that can be cultivated through intentional, daily practice. The five habits below are science-backed methods that will energize your life, no matter what your day looks like. Stay consistent, and you will see a noticeable improvement.

1. Perform One Intentional Act of Kindness Daily

The Science Behind It:

Acts of kindness release serotonin, dopamine, and oxytocin, chemicals that increase feelings of connection and happiness (“helper’s high”). Research shows people who regularly perform kind acts report higher life satisfaction and optimism.

Practical Ways to Try:

• Buy coffee for a colleague.

• Send a thank-you note or encouraging text.

• Compliment someone sincerely.

How I Practice This:

One way I have done this is through my career. I make an effort to call out the individuals doing a great job. I will send them a note thanking them for something specific they did well, for being a team player, or for going above and beyond. It costs me nothing, it makes them feel good, and it also gives me that dose of dopamine, oxytocin, and serotonin. One callout, don’t expect anything in return. Just give it a try and switch it up often to keep things fresh!

2. Spend 10 Minutes in Mindful Reflection

The Science Behind It:

• Journaling: Gratitude journaling has been shown to improve optimism and reduce depressive symptoms.

• Meditation: Studies link mindfulness to reduced stress and improved emotional regulation.

• Creativity: Entering a flow state (through art, writing, music) increases intrinsic motivation and positive mood.

Practical Ways to Try:

• Write down 3 things you’re grateful for each morning.

• Try a 10-minute guided meditation.

• Set aside time for drawing, writing, or playing music.

How I Practice This:

I set time aside to journal at the end of each day. Similar to how my morning coffee routing signals the start of a great day, a quick journal session helps me put a close on the day. I intentionally look for areas that I am grateful for as well as areas I can improve. It keeps me grounded and helps me realize that even during bad days, there is still a lot of good.

3. Move Your Body in Nature (Even a Short Walk)

The Science Behind It:

Studies in environmental psychology show time in nature reduces stress and fosters positive outlooks. Exposure to sunlight increases vitamin D and regulates circadian rhythm. Just 20 minutes of moderate exercise boosts endorphins and improves mood for hours.

Practical Ways to Try:

• Take a morning walk without headphones.

• Try “green exercise” like cycling, hiking, or yoga outside.

• If you’re short on time, even standing outside and taking deep breaths can help.

How I Practice This:

I cycle as often as I can. Part of it is definitely the exercise factor, but the other is that state you get when doing a repeated action like spinning the crank on a bike over and over. I bask in the sunlight, my mind wanders, and the view of the Pacific Ocean doesn’t hurt either. If I don’t have time for a ride, short walks during the day, taking the dog out, and even just hanging out on the patio all put my mind at ease.

4. Anchor Your Day by Choosing Your 3 Top Priorities

The Science Behind It:

Goal-setting theory shows that clear, achievable goals improve motivation and positive expectancy. Prioritization reduces decision fatigue and increases sense of control, both of which are tied to optimism.

Practical Ways to Try:

• Each morning, write down your top 3 priorities.

• Focus on progress, not perfection.

• End your day reviewing what you accomplished (positive reinforcement).

How I Practice This:

It’s easy to get overwhelmed with everything you have to get done. Every day, I write down my top priorities for the day. I have 3 categories: career, business, and personal. I choose my top 3 'must-win' priorities. My day isn’t over until the most important ones are checked off. Seeing these on a single sheet of paper gives me a sense of control and crossing them off the list motivates me to hit the next one.

5. Fuel Your Optimism With Whole Foods

The Science Behind It:

Diet impacts mood via the gut–brain axis. Processed foods and high sugar intake are linked to anxiety and low mood. Diets rich in fruits, vegetables, whole grains, and omega-3s are associated with lower risk of depression and higher optimism.

Practical Ways to Try:

• Add one extra serving of vegetables to lunch or dinner.

• Swap soda for water or tea.

• Focus on balanced meals (protein + fiber + healthy fats).

How I Practice This:

This one is easier said than done, but makes such a massive impact. Part of it is loving how you look and the confidence that comes with it and the other part is the actual health benefits that improve your mood and happiness. Little changes make all the difference here. One that made a big impact for me was swapping beer with sparkling hop water. I still enjoy a beer every once in a while, but with sparkling hop water, I get the taste without the calories and I feel better.

Your 7 Day Challenge

Optimism isn't a personality type you're born with; it's a mindset you build with intention and consistency. The five habits above (kindness, reflection, movement, prioritization, and nutrition) are the tools to build it

.

You don't have to do them all at once. The journey starts with a single step.

My challenge to you is this: pick just one of these habits and commit to it for the next seven days.

Which one will you choose? Share your commitment in the comments below!