Take a brisk walk, write a gratitude journal, or dance to upbeat music—and magically, your day will feel brighter.
Good wishes. But does it really work? Do they work for me? Our mood is not Siri: hey, mood, please lift yourself (though it may seem convenient). Rather, it’s a complex psychological and emotional interplay that may be rooted in biology, environment, and thought patterns–often more personal than collective.
The answers to those questions may be more nuanced.
Can Exercising Instantly Lift Your Mood?
“Go ahead and take a walk.” Move your body when feeling down.” Our friends and family text us with links to health articles and podcasts.
Grateful for the caring, their advice is generally true; a 2022 study shows that even one single aerobic workout session can help with mental health.
But there’s more to think about.
Lindsay, a 34-year-old software developer who dutifully followed her newfound “healthy habit” to join a high-intensity spin class. Three weeks in, she found herself dreading the blaring music and competitive atmosphere more than her actual anxiety. Meanwhile, her roommate Patricia discovered that solo trail runs at dawn transformed her entire mental landscape. After a roommate’s night around the kitchen counter, Lindsay found out she scored high on introversion scales, while Patricia tested as moderately extroverted with high openness to experience.
So, will introverts’ mood be lifted if they join a gym? Or when extroverts’ forced to work out alone?
Study suggests that extroverts and individuals who love “sensation seeking” tend to experience a greater emotional lift from vigorous exercise, while introverts often prefer gentler, solitary movement. For some, the social component of exercise, such as joining a tennis class or being part of a team sport, matters more than the exercise itself. In other words, the same 20-minute jog may spark joy in one person and feel like a chore in another.
Stop questioning yourself when you don’t “feel like it”; the most popular exercise online may simply not be the best way for you to enjoy a workout.
Does the Gratitude Journaling Work?
“Write three things you’re grateful for every day” has become a popular self-help staple. True, a recent 2023 meta-analysis further confirmed that gratitude practices can improve well-being and even sleep quality if practiced as part of the unwind routine.
But are the benefits of gratitude journaling correlated to one’s thinking pattern? Do people who are naturally more optimistic benefit more? Would those who are more self-critical or prone to rumination find the exercise frustrating, or even worse, a reminder of what’s lacking?
A 2022 study tested a gratitude-writing exercise on college students who scored high in rumination, a mental habit linked to depression and anxiety. For four days, participants either wrote about gratitude or completed a distraction task. It turned out that the gratitude group showed a measurable reduction in brooding (the repetitive, self-critical subtype of rumination) and a boost in positive mood.
Another study seems to explain: by rehearsing positive recall, the brain strengthens pathways for constructive reflection rather than repetitive self-criticism. Over time, this shifts the emotional “default setting,” making it easier to disengage from negative thought loops.
So, to answer the question: no. And quite the contrary, gratitude journaling works especially well for rumination-prone individuals.
Nevertheless, individual experience matters most. Some Reddit threads highlight negative encounters with gratitude journaling, often described as forced, trivializing, or guilt-inducing when it doesn’t seem to work. What current research supports is not the only truth; if it feels forced or unhelpful, it’s just as valid to set it aside and explore another habit that suits you better.
Music: You Are What You Listen
Music may be one of the fastest ways to shift emotional states. A recent 2023 study shows music may rapidly shift arousal, influence dopamine and opioid release, modulate brain regions linked to emotion and reward, enhance cognitive functions, and reduce stress and anxiety responses.
Listening to music can activate the brain’s reward circuitry in much the same way as food or social bonding. But not everyone experiences music in the same way.
Lindsay tended to reach for melancholy ballads when feeling down, letting the sad melodies wash over her until she felt understood and oddly comforted. Her colleague, Patricia, couldn’t understand this approach. She’d rather blast upbeat pop the moment her mood dipped, dancing around their apartment until she felt energized again. Next door, Yan practiced violin daily, his classical pieces becoming a meditative ritual that centered his emotions and lowered his stress levels. Meanwhile, his neighbor, Carols, dismissed music as background noise, relying instead on caffeine and scrolling through his phone, never experiencing the therapeutic benefits that surrounded him through the thin walls.
Research studies in the intersection of music psychology have revealed that personality traits matter. If someone is “open to experience”, they will likely experience stronger responses to music overall. But for those who are high in “neuroticism,” they may listen to the music in ways that maintain rather than ease distress. Empathic people often prefer sad or mellow music because it allows emotional processing, while more systemizing personalities may prefer energetic or complex tracks that stimulate the brain.
Don’t assume “happy” music automatically lifts mood. For some people, leaning into sad music is exactly what helps them process and recover emotionally.
Social Interactions: Quality Over Quantity
Wisdom says spending time with friends will cheer you up. Certainly, social connection is one of the strongest predictors of long-term wellness. A landmark meta-analysis shows us how social connection may reduce illness and mortality risks.
But does it apply to everyone?
Lindsay was feeling burned out. Patricia dragged her to a bustling networking event, insisting it would “cheer her up.” Instead of feeling energized, Lindsay found herself overwhelmed by the performative small talk and large-group dynamics, leaving her more drained than before. A week later, she met with a stranger in a cafe where she sat to write short stories. Spoiler alert: not a romantic story. But the two spent hours discussing their creative projects and personal struggles. Lindsay walked away feeling genuinely refreshed and fulfilled.
Instinctively, we might attribute the personality differences: Lindsay being introverted, while Patricia is more extroverted. Of course, their social preferences are different. But interestingly, psychological theory suggests introverts can gain significant energy from social interaction when it’s the right kind, while extroverts can feel depleted by certain social situations, particularly those requiring emotional labor or surface-level conversation. No one has to be a true social butterfly to reap the health benefits of social connection.
A 2021 study showed that “meaningful conversations” increased positive affect, while small talk had mixed results. People tend to underestimate the quality of connection. For boosting positive affect, feeling seen and understood is far more important than seeking quantity of social interactions.
Also, social matching–the kind of interaction matters more than personality. Performing versus authentic conversation, group dynamics versus one-on-one depth, active engagement versus passive participation. Being with the right individuals also matters–we all understand it.
That said, there’s no right or wrong type of social interaction or individual preference; the point is compatibility. The real question about being a social butterfly is less about “to be or not to be”, but to find another butterfly that flies at the same height of socialization.
Is Meditation for Everyone?
This one is placed at the end for a reason. Due to its popularity, it might be more surprising.
Touted as an antidote and even becoming a trend, mindfulness practices have been grounded in research studies. A 2023 updated meta-analysis of randomized controlled trials on using mindfulness meditation apps further confirms the practice’s small yet statistically significant reduction in symptoms of depression and anxiety.
But just like any other practice, it is not a panacea.
A meta-analysis found that mindfulness has moderate benefits overall, but it shows little to no evidence in improving eating habits, positive mood, substance use, attention, sleep, and weight control. Also, it may not outperform more established mental health treatments. So, using meditation instead of, for example, cognitive behavioral therapy, exercise, or other active therapies needs caution.
Another factor to think about is that mindfulness meditation actually encompasses a variety of practices. Common types include focused attention meditation, open monitoring meditation, body scan meditation, and loving-kindness meditation. Each practice takes a slightly different approach and may have distinct benefits and appeal to different individuals.
Editor’s Note
So, to answer those questions at the beginning, can you really lift mood with popular methods? Yes. But are they working for you? It largely depends.
One thing to note is that these practices are less like flipping a switch and more like tuning an instrument: what works depends on your personality, characteristics (age, sex, health, etc), environment, and even your history with the habit itself.
Perhaps the real takeaway is not that we should all adopt the same set of daily rituals, but that we experiment with curiosity. The same natural walk, playlist, or meditation session can land differently depending on who we are–just as personal as the mood itself.
*Note: This article is intended for general information only, not professional advice. Characters are composite for narrative purposes.
