Gentle reminder: It’s okay to not feel happy all the time. If you’re feeling in a wellness slump, try incorporating any of these simple exercises to help you in finding happiness.

How to Find Happiness on a Bad Day

Get in a workout

While Elle Woods is famously for having said that workouts give you endorphins, research has shown that the link between mood and exercise is real. In fact, many studies have shown that exercise can be effective in treating depression, by increasing energy levels, as well as increasing serotonin. If you haven’t been feeling motivated to get in a workout, start small by taking a walk or finding a short online workout video. If you’ve been bored with your current routine, try mixing up your daily workout by trying a new class or instructor.

Buy yourself flowers

Flowers aren’t just for holidays anymore. This study shows that flowers have an instantaneous impact on mood and happiness, as many participated demonstrated gratitude. The same participants in this study reported feeling less depressed, anxious or agitated. So, on your next trip, grab yourself a bundle and take in that fragrance!

Take yourself On a date

Sometimes simply breaking from your normal routine is enough to brighten your mood. Instead of eating lunch at your desk, take yourself out for lunch. If you prefer a sweet snack, stop at a local coffee shop on the way to or from work for a not-so-routine stop.

Wind down with yoga

Yoga has long been used as a restorative exercise to combat stress and anxiety. But, it is equally effective for a mood boost. Not sure what type is right for you? If stress relief or quiet relaxation is the key to a mood boost, try a hatha yoga flow. If you prefer something faster-paced or to build strength, try a ashtanga yoga practice.

Try a Happy Lamp

A light box mimics the outdoor light and is a great option for those that deal with seasonal affective disorder (SAD). While a light box may not cure this disorder, they can help lift your mood and relieve depressive symptoms. Many light boxes are affordable, too.

Go for a walk

Getting out and moving your body is always a quick way to boost your mood, but this study shows that even when you are expecting the opposite, taking a way in the great outdoors can be a huge mood boost. Bonus: take a walk without the use of headphones or your cellphone. Spend the walk noticing the small nuances of the world around you — we promise you’ll come back feeling refreshed!

Drink A Cup (or Two) of coffee

This Harvard study suggests that women who drink 2 cups of caffeinated coffee per day were 15% less likely to develop depression over a 10-year study. While there has been many studies on the effect of caffeine on the body and the brain, this is the first study to investigate long term effects. Don’t like the bitter taste of coffee? We love adding it into smoothies with peanut butter and chocolate!

Get More Quality Sleep

Simply put, a good night’s rest sets us up for a more successful day. Quality sleep is linked to better brain function, more alertness, better decision making, as well as improved mood. But this study suggests that those who take afternoon naps are more responsive to positive emotions.

If you suffer from poor quality sleep, try switching up your nightly sleep routine. By making your sleep hygiene a priority, you will find that you’re able to fall asleep quicker at night and have a deeper night’s sleep.

Put Down Your Cell Phone

With social media taking over our daily life, it can be addicting to be constantly attached to your phone. Not only will it cause undue anxiety and stress, but it can actually lead to feelings of being overwhelmed and negative mental health. Try disconnecting from your cell phone during the day or turning your phone on Do Not Disturb to avoid unnecessary distractions.

Try A Green Tea Pick-Me-Up

Green tea has been known for its ability to boost cognitive function, mental clarity, and provide a jitter-free caffeine boost. But did you know that green tea can also provide a mood boost? The L-theanine was found to provide a reduction in tension and increased relaxation.

Pay it forward

Boost your mood by putting a smile on someone else’s face. Try paying for the next customer’s beverage at a coffee shop or simply holding open a door for someone. Doing a small deed never goes unnoticed and may help to provide a small boost of happiness.

Gratitude journaling

An easy way to look around and see things to be thankful for is to create a daily gratitude journal. Each day, start by writing down three things that you are thankful for. They could be small or large, actions or tangible objects, or simply thoughts that make you happy. By focusing on positive items, you’re more effectively able to combat negative emotions that may work their way into your day.