Wellness Without the Price Tag: 5 Simple Ways to Boost Your Mood and Motivation at Home

Niki Kay | Wellness Podcast Host | Guest Writer
2 days ago
6 min read

What if I told you that the real reason we spend big bucks on luxury gym memberships or fancy yoga retreats isn’t just for the experience, but for the motivation to actually follow through on our wellness goals? At that point, you’re essentially paying for motivation alone. But here’s the thing, you can reap all the same wellness benefits right from the comfort of your own home, without shelling out large amounts of cash every month.

Wellness Without the Price Tag: 5 Simple Ways to Boost Your Mood and Motivation at Home

Now, this is where it gets tricky. Without the guilt of a monthly membership fee holding you accountable, your motivation will have to come from within. It will need to be rooted in self-discipline and commitment to yourself. But here’s the reward: you’ll still get that dopamine hit, the neurotransmitter responsible for how we feel.

By engaging in activities that naturally boost dopamine, you activate your brain’s reward center, creating a self-sustaining cycle of motivation. This not only keeps you committed but also helps regulate cortisol levels, the hormone responsible for stress, ultimately reducing the effects of anxiety and depression on your body.

1. Get Playful with Dopamine Dressing (Your Inner-Child Will Love This)

The term “Dopamine Dressing” was coined by Dawnn Karen, a professor and fashion psychologist. This theory revolves around choosing clothing that makes you feel happy. Since then, the trend has gained widespread popularity, as seen across social media and even on celebrity red carpets.

In simple terms, dopamine dressing is about embracing bold, bright colors and playful designs, wearing pieces that make your brain feel like it’s at play. A 2012 study published by the University of Hertfordshire found a direct link between mood and clothing choices. The findings suggest that making an effort to dress well, especially on low-mood days, can trigger the brain to release dopamine, the "Happy Hormone."

Enhancing our outward appearance is known to provide an instant confidence boost. On days when you feel stuck in a funk, that’s when dressing up in a way that feels most authentic to you can make the biggest difference. Ultimately, the key is to wear what makes you look and feel your best!

2. Dance to Your Favorite Music (Somedays Just a Headbop Would Do!)

This one might be the simplest but also the most fun. Dancing to your favorite music can happen anytime, anywhere—your living room, the shower, the elevator up to work, the kitchen, literally anywhere. You don’t have to spend money or carve out time for a dance class (though if you can, more power to you!).

A Harvard Medical School article from winter 2015 referenced a Columbia University neuroscientist who described dancing as a “pleasure double play.” Music activates the brain’s reward system, while dance engages the body’s muscles and senses. But the most beautiful thing about dancing? It transports you to the best place possible—the present moment. And being present frees you from the grip of depression, which dwells on past mistakes that can’t be changed, and anxiety, which fixates on an uncertain future that hasn’t arrived.

Even if everything else on this list feels hard to maintain in your busy schedule, there’s no excuse not to hit play on your favorite song and move—whether it’s a head bob, a foot tap, or a hip roll.

3. Go on Hot Girl (or Guy) Walks

What started as a TikTok trend in November 2020 has taken off across the world. The creator of the trend, Mia Lind, described the Hot Girl Walk on CBS News as a four-mile walk where you focus on three things: what you’re grateful for, your goals and how you’re going to achieve them, and—of course—how hot you are. While the trend has a playful touch, there’s actually a deeper neurological perspective behind it.

El País described walking as having the power to "cure almost anything," even going as far as saying that the same mental calm achieved through meditation can be reached by simply walking for 20 to 30 minutes a day. The reason? Walking doesn’t just trigger dopamine release—it also boosts serotonin, the neurotransmitter responsible for maintaining daily mood balance.

A daily walk keeps these levels high, giving you the mental wellness boost you need to take on the day. But on days when you just don’t feel like going out, or the weather isn’t cooperating, consider simply walking inside your house. You can do it while waiting for pasta to cook, coffee to brew, scrolling on social media, or even catching up with a friend on the phone. The goal is simple- et those steps in however it works best for you.

4. Take a Hot Shower (or a Few If You Need It!)

Speaking of dopamine and serotonin, the feel-good hormones, there’s another key player in our mood: cortisol, aka the stress hormone. It’s not just about boosting the happy chemicals; managing stress levels is just as important. According to Health Hub by Valley Oaks, hot showers have the power to reduce anxiety and depression while relieving stress by soothing tense muscles. No matter when you take one—morning, night, or somewhere in between—hot showers signal the nervous system to slow down and relax.

As someone who swears by the power of a hot shower, I can tell you—sometimes, it’s exactly what your mind and body need when they’re running a hundred miles an hour in a highly anxious state. And other times, it’s the pick-me-up you need when getting out of bed feels impossible. Your shower doesn’t require you to leave the house or spend any money, so don’t hesitate to take as many showers as you need to reset. If that means three to four in a day to get out of a funk, so be it.

5. Get Smiling and Laughing More (Even If You Have to Fake It at First!)

Last but not least, and potentially the easiest to adopt, is the act of smiling. Simply smiling tricks your brain into thinking it’s having a good time. Psychology Today explains in an article that whether a smile is real or fake, the movement of your facial muscles shifts facial bones, increasing blood flow to the frontal lobe and boosting dopamine. This simple act can help combat the negative effects of stress, reduce feelings of anxiety, and lift your mood when dealing with depression.

The more you spend time doing things that make you smile or laugh, whether it’s watching funny videos, comedy shows, or hanging out with people who lift your mood, you’re shifting your focus away from yourself and the stresses of daily life. As a result, you’re keeping your mood lighter and more relaxed, which naturally supports your mental health in a way that’s simple to weave into your everyday routine.

Conclusion

Wellness doesn’t have to be about big, grand gestures. In fact, when we’re feeling stuck or in a funk, that’s when prioritizing wellness matters most, because the big grand gestures can feel overwhelming. So, what’s the solution? Start small. Focus on what’s right in front of you. Choose practices that don’t require a lot of time, money, or mental effort—things you can easily incorporate into your daily life from the comfort of your own home. By doing this, we take the pressure off ourselves while still embracing all that life has to offer.

References:

CBS News. (2022, July). The "Hot Girl Walk" viral fitness trend explained, plus tips to make it your own. CBS News. https://www.cbsnews.com/news/hot-girl-walk-viral-fitness-trend-explained-tips/
El País. (2023, April). Why going for a walk can cure almost anything. El País. https://english.elpais.com/science-tech/2023-04-18/why-going-for-a-walk-can-cure-almost-anything.html
Gibson, G. (2011, December). Addicted to smiling. Psychology Today. https://www.psychologytoday.com/us/blog/your-brain-on-food/201112/addicted-to-smiling
Harvard Medical School. (n.d.). Dancing and the brain. Harvard Medical School. https://hms.harvard.edu/news-events/publications-archive/brain/dancing-brain
Pine, K. (2012, March). Happiness: It’s not in the jeans. Karen Pine. http://karenpine.com/wp-content/uploads/2012/03/PR-Happiness-its-not-in-the-jeans.pdf
Valley Oaks Health. (n.d.). How showers help with mental health. Valley Oaks Health. https://www.valleyoaks.org/health-hub/how-showers-help-with-mental-health/

Niki Kay

Host of the Mindset Mentress Podcast | Guest Writer of Moody Melon Magazine

I'm a writer, podcast host, and entrepreneur focused on self-discovery and transformation. Through my podcast, Mindset Mentress, I share insights on authenticity and growth. Currently pursuing a journalism certification at NYU to enhance my storytelling and impact.

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