Little Pick-Me-Ups for Low Days

I wish I could tell you “follow my advice from this blog and you’ll never experience sad or low energy days!” I would be lying. Life consists of ups and downs. And as some philosophers would say, you won’t appreciate the ups without the downs. I am no philosopher, but I know that on days when we are sad or low energy, we need a little help.

It is always good to have a few pick-me-up ideas for those sort of days because you never know when they might strike. It could be rainy weather on your day off that puts a damper on your mood. Or your friend is moving to another city that makes you want to scream. Or, like in my case at this moment in time, the school year is over and it makes me emotional thinking of all the goodbyes that need to happen.

Giving yourself a little helping hand is essential, especially if it’s Monday morning and you need to survive countless meetings or kids’ activities and you cannot simply take time off and be sad. Hence, my list might be of use to you.

I’ve divided my pick-me-up ideas into those that you can do straight away; others you need to prep in advance to be ready for those sad days.

Pick-me-up tips for low days that require little to no preparation

1. Have a cup of tea.

Whether you are a tea drinker or not, there is always a time when tea is exactly what you need. It does not really need to be tea, but any warm drink: warm milk, coffee, herbal tea, etc. will help you boost your mood.

I prefer my pick-me-up warm liquid the way the English drink it—black tea with milk (I drink decaf and oat milk). The warm liquid envelops my body and warms up not only my sad bones but my soul too. After a while, I start seeing brighter colours. That’s exactly what I need to keep going.

2. Practise acceptance.

Another very easy pick-me-up is simply to accept. In the book Mindful Moments for Busy Mothers, Sarah Ruddell Beach offers this affirmation:

Today I will accept. I will allow my thoughts, my feelings, and my experiences to be as they are. I will know that I am enough just as I am right now.

This very simple practice reminds you that you don’t need to do anything extraordinary as a pick-me-up. Sometimes, all you need to do is accept that today, right now, in this particular moment, you are enough. This simple act of acceptance might spark something new in you.

This moment is what it is—and it will pass, or it will get better. It’s just a moment. And you are doing your best.

Pick-me-up tips that require a little work

3. Go for a walk.

It does require a little preparation from you, doesn’t it? You need to put your shoes on, remember to take the key. But walking does wonders to our body and mind. It literally helps to blow cobwebs out of our heads. And sometimes that’s all that is needed to feel a bit chirpier.

4. Visualise your inner strength.

Inspired by Sophrology methods shared by Florence Parot, this exercise is often used to build emotional resilience — but it also works wonderfully as a pick-me-up.

Imagine that you are a full glass of water. In sophrology, the focus is not on the water itself, but on the glass — making it stronger and thicker so it cannot break.

No matter what storm is swirling inside — your boss is unhappy, your children are screaming — you remain whole and unbroken. The glass is solid. You are solid.

Spending a few moments visualising yourself as this strong, unbreakable glass can help restore calm and remind you of your inner strength, especially when things around you feel chaotic.

Pick-me-ups that require preparation

5. Create a happy playlist.

This one is so easy, but also so necessary. On a day when you’re feeling good, open your music app and click New Playlist. Call it your Happy Playlist and only add songs that make you feel light, giddy, and bouncy.

No sad songs. No deep, introspective songs. Not even the ones that are technically great but give you heavy feels. This list is your joy-inducing, wall-bouncing, smile-activating collection.

Think of:

• Songs from your childhood that made you dance.

• The tunes you loved going out to.

• Ridiculously cheesy tracks you’d never admit to liking.

  
  

  Those are exactly the kind of songs that belong here.

6. Make a list of feel-good films.

This is just like your playlist — but for movie nights. And yes, you do need to write it down. Because when you’re sad, tired, or overwhelmed, your brain will not serve up those film titles on demand. Instead, it’ll hand you the emotional equivalent of soggy toast.

So create this list when you’re in a good mood, so you can access it when you’re not. It might include:

• Films that made you laugh until you cried.

• Childhood favourites that feel like a hug.

• Comfort watches you return to over and over.

This list is there to remind you that your sadness is just a mood, not a life sentence.

As I mentioned earlier, my child is finishing Year 1 — and even though it’s not a huge milestone in the grand scheme of things, I feel so emotional. I need that playlist. I need that movie list. Because I know if I sink a little too low into the sadness, I need help pulling myself back up again. These tiny lists do that.

7. List things that make you happy.

This one is deceptively simple, but very effective.

Write down anything that gives you a spark of joy or makes you smile — from watching cat videos to eating strawberries to chatting with a friend.

This isn’t a grand “life goals” list. It’s your fridge-door, low-energy survival guide.

A few examples:

• Watch the birds outside

• Look at how your strawberry plants are doing

• Watch the neighbour’s cat do its little routine

• Have a dance party with your child

• Rewatch your favourite comedy scene

Keep the list somewhere visible — bedside table, phone wallpaper, taped to the fridge.

On those foggy days, it can be a gentle nudge back to joy.

Important Caveat

When choosing how to help yourself, listen to your body.

Do you feel tense and closed up when you think about an activity?

Or do you feel like little wings are growing under your T-shirt and you are about to fly away with excitement?

Go if the latter reaction is present.

Even if it’s something that is good for you, maybe it’s not great for you at this very moment. Your body always knows best, as it doesn’t spend time overthinking.

Feel like you should go for a walk but your body starts tensing at the thought?

Ditch the walk and go to bed instead. Maybe that’s exactly what needs to happen to help you feel happier.