9 dead-simple activities I do to feel better when I’m unhappy

and that you can do right away, too

Hello~ Welcome back to A Joyful Life!

THANK YOU so much for being here every week. I hope these emails bring you as much joy and value as they do for me when I write them. 💖

Now, without further ado, let’s dive into today’s edition!

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Whenever I feel unhappy, I start to (re)prioritize simple activities that make me feel joy again.

Here are 9 dead-simple activities I do to feel better when I’m unhappy (and that you can do right away, too).

Do deep, focused work that brings you closer to your goals

This might sound strange (or even sad), but, this is the #1 activity I know I have to do to feel happy.

Over the years, I’ve noticed if I don’t carve out time to work on something meaningful, to work towards a big, purposeful goal, then I start to resent myself for not having the discipline, ambition, and commitment to work on a project that gives me purpose and fulfillment. 

Even if it’s 30 minutes a day, I know I need to prioritize it.

In my case, my most important project is writing my Substack newsletter.

For you, your most important project might be:

• Building websites

• Filming TikToks or reels

• Creating Notion templates

• Ghostwriting social media posts

• Designing social media graphics

• Scripting, recording, and editing YouTube videos

It doesn’t matter what it is as long as you’re living your life with direction. 

And that your direction is aligned with your interests, values, and plans for the future to build a happy and purposeful life.

Spend time with family and friends who energize and uplift you

Recently, I realized just because someone is part of my family doesn’t mean they’re my family. Blood doesn’t define family. So, if you have “family members” who bring you down, then, you don’t need to spend time with them. 

You have a choice to spend time with people who make you feel better about yourself, who want what’s best for you, and who support and encourage you. 

Now, these aren’t people who will coddle you, tell sugarcoated lies, or say yes to every idea you have even if it’s horrible.

These are people who will also tell you things you might not want to hear, might not see, and might not want to accept. But, they’re things you need to hear to become better. To elevate yourself. To become the best version of yourself. 

So, next time you’re feeling unhappy, call a friend or your mom, anyone who you know wants what’s best for you and brings out the best in you.

Make your favourite drink

I’ve been swapping my iced Americano for a matcha latte. And in the last week, I’ve noticed that I’ve slept better throughout the night. My sleep feels deeper. And my mood is more stable.

So now, I look forward to my morning ritual of making my matcha latte.

Now, you don’t have to make a matcha latte. Make anything, a “special” drink that makes you happy, and one you can look forward to every day.

Clean your apartment, house, or wherever you live

“Clutter is the physical reflection of a disorganized mind.” – Joshua Becker

There’s something relaxing about cleaning your apartment.

First, you’re moving your body, and, any form of movement is good for you. So you’ll feel a boost in vibes after cleaning.

Second, it’s a mindless activity, meaning you don’t have to put much cognitive effort into it. Instead, as you clean, you can daydream, make connections between ideas, forget about problems you can’t control, and reflect on your day. It lets you process your feelings and thoughts while keeping your hands busy.

Third, the state of your apartment is a reflection of your mind. If your apartment is cluttered or messy, your mind is (probably) disorganized. 

This is why I do a light cleaning before I go to bed every evening. I’ll wash the dishes. I’ll sweep the floors (because my hair falls out a lot and everywhere). I’ll make sure everything is neat and in place. 

Then, Sundays are dedicated to a deep cleaning of the apartment. This is when I do the laundry, wash all the sheets, broom, swiffer, mop the floors, clean the countertops, clean the bathroom etc.

By the time I’m done cleaning, I feel lighter and calmer. 

So, next time you’re feeling down, try cleaning and organizing the clutter on your desk, in your apartment, or in your house.

Make (and eat) a wholesome, nutritious meal

As the saying goes, you are what you eat.

Whenever I feel sluggish, bloated, or unhappy, most of the time, it’s because I haven’t been eating as healthy as I could be. This means I’m maybe eating more carbs like rice which makes me feel tired, bloated, and heavy.

One of the simplest ways I start to feel better about myself (and my body) is by eating something healthy.

This means something light, with natural ingredients, with lots of fruits, and vegetables, and a good source of protein.

My easy, simple, and go-to meals are:

• Toast with avocado and egg

• Sugar-free low-fat Greek yogurt with fresh fruit

• Chia pudding with oats, banana, and a scoop of peanut butter

In short, when I eat well, I feel well. And I feel happier.

First, because over time, what I eat reflects in my body (I’m more toned). Second, it feels good to take care of yourself. 

There are loads of simple and healthy recipes available for free on YouTube. So, next time you’re feeling unhappy, look for, make, and eat something that nourishes your body to help you feel better.

Go for a walk

When I’m tired, I go for a walk. When I have writer’s block, I go for a walk. When, I’m angry, anxious, stressed, or unhappy, I go for a walk. And always, without fail, I feel better afterwards.

Without going into too much detail (because I’ve written about why walking is good for you), walking:

• Helps you move

• Sparks creativity

• Helps you sleep better

• Has the power to heal

• Improves your self-esteem

• Gives you more inner peace

• Helps you have more gratitude

Cancel all your plans for the day (and do nothing)

I’m an introvert. And on the days I feel drained, I’m not afraid to cancel all my plans and lay in bed and do nothing. 

In the past, I was against this idea. I believed I had to be productive all the time. And whenever I wasn’t, I felt immense guilt. 

Now, don’t get me wrong. 

I believe a life worth living is one where you’re in control of yourself, enjoying yourself meaningfully, working towards goals vital to you and investing in your relationships. Because we aren’t meant to exist.

But on the flip side, leisure, rest, and self-care are important for you to function at your best.

So now, whenever I have those off days, instead of berating myself, I just accept it. I accept that rest and doing nothing is what I need to feel better, and that I’ll bounce back after I recharge. 

So, don’t be afraid or feel guilty about laying in bed, scrolling your phone, or watching Netflix. Sometimes, it’s what you need to feel better and bounce back with energy and momentum the next day.

Have a hobby (and do it)

It’s important to have a hobby that one, you don’t have to be too serious about, two, that you can do without caring about the results or what other people think, and three that keeps you present in the moment.

Why? Well, I think we’re happier because of it.

And for me, playing the piano (at a very amateur level lol) and singing (sometimes off-tune) is that for me.

I have no desire to be the next Chopin nor do I have any desire to showcase myself doing it. 

But I do it for the pure pleasure it gives me. Every time I play, I’m so absorbed in the present moment. It’s just me, the piano, my voice, and the chords I’m learning. It’s crazy how time flies as I get lost in the playing and singing.

Now, it doesn’t matter what the hobby is. For you, it might be playing the violin. It might be rock climbing. It might be mountain biking. What’s most important is that you have at least one hobby you do for pleasure rather than excellence.

Be silly

Life is hard enough as is, so, we need to add laughter into our lives, to let loose, and to have fun whenever we can.

One of my all-time favourite ways to do this is to sing at the top of my lungs (sorry, neighbours, though, it’s always during appropriate hours) and dance however I want in front of my mirror.

It feels exhilarating to move your body to the beat and rhythm of a song without having a care in the world. 

So next time you have the blues, put on your favourite upbeat tune, and move your body!

Bonus tip: The type of music you listen to affects your mood! Meaning, that if you listen to sad, ballad songs, you’re going to feel down. If you listen to something more cheerful, you’ll feel happy and positive.

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Before you go

Thank you so much for reading today’s entry! 

I’d love for you to respond to this email to let me know:

• Your biggest takeaway

• Your biggest challenge

• Your biggest struggle right now

I’d really appreciate it if you could reply because it helps me understand what you’re interested in learning more about and to make sure what I write is helpful and valuable for you. I read every single reply. 😊

With all my love,

Irene