How to Plan a Day That Feels Good Mind, Body & Mood

Blog post description.

7/13/20253 min read

We've all been there—those days when nothing feels right, such as low energy, too much stress, or just the blues. The best part is that you have more control over your day than you know. Gentle, loving practices can shift your mood, boost your productivity, and simplify life.

The key is not to be perfect but to take small, significant decisions that collectively make a difference. This is how you can plan your day to feel good, regardless of what life is like.
Start your day with a morning that sets you up for success.
The way you begin your day determines the rest of your day. Rather than rushing or simply heading to email, attempt these simple habits:
Wake up 15-30 minutes earlier than usual. This extra time avoids the stress of hurrying and allows you to welcome the day with an easygoing attitude.
Drink water immediately – Having slept for hours, your body requires water. Lemon water or water kick-starts your metabolism.
Steer clear of your phone for the initial 30 minutes – Looking at it instantly raises stress levels. Instead, stretch, take deep breaths, or write down your thoughts in a journal.
Positive thinking: Ask yourself, "What sort of feelings do I desire to have today?" Visualise having a good day to get your mind focused on it.

"Each morning is a new beginning. You can either get on top of the day, or the day will get on top of you." – Jim Rohm

You don't have to have a full exercise session to receive the rewards of movement. Even brief activity releases endorphins, the body's natural happiness chemicals.
Stretch for 5 minutes – Relaxes tension and awakens your muscles.
Take a brisk walk outside – Sunlight and fresh air can brighten your mood immediately.
Dance to your favourite song. Dancing always puts you in a good mood!
Do some desk exercises – If you're sitting all day long, just leg lifts or shoulder rolls keep you energised?
Exercise is not only about wellness—it's about existence.

Eat to Power Your Energy, Not Suck It Away:

What you consume influences how you feel. Skipping meals or consuming fast food might make you feel tired, confused, and irritable.
Focus on protein and fiber – Eggs, nuts, yogurt, or oatmeal satisfy and energize you.
Keep hydrated – Dehydration causes fatigue. Keep a water bottle with you.
Restrict caffeine excess – Too much coffee = afternoon crash. Have herbal tea or match for more consistent energy.
Snack smart – Replace chips with almonds, fruit, or dark chocolate (yes, it's on the list!).

"Take care of your body. It's the only place you have to live." – Jim Rohn

Work Smarter, Not Harder

Too many things to do can make the day overwhelming. Instead:
Select 2-3 most critical things – Prioritize the most critical instead of attempting to do it all.
Apply the "Two-Minute Rule" – If it will take you less than two minutes to do it, do it now (such as answering that email or washing the dishes).

Celebrate small victories – Completed a task? Be proud! Momentum propels you forward.

Step outside and take a breather—stress can't linger if you do. When stress arises, take a break. You don't require tough ways just breathe.
Practice the 4-7-8 technique: Breathe in for 4 seconds, hold for 7, and breathe out for 8. Immediately relaxes.
Take a 2-minute walk outside. A little bit of fresh air can work wonders.
Laugh it off – Watch a funny video or call someone who makes you laugh

Most everything will work if you unplug it for a few minutes, even you. ( Anne LaMott )

Talk to Others Being Happy Spreads

Humans need interaction. Even minimal interaction can improve your day.
Text or call a loved one – A simple "How are you?" keeps you close
Compliment a stranger – Brightening someone else’s day brightens yours too.
Speak to one another – Put down your phone and listen.
Do something for yourself by yourself.
Even on the most hectic days, find time for happiness.
Read one chapter of a book – Getting lost in a book clears your mind.
Listen to joyful music or a podcast – Fill your head with positive thoughts.
Do what you love – cook, eat, garden something that causes you to lose all sense of time.

Remember to appreciate the little things, for one day you will glance around and find they were the big things.