31 Pick-Me-Up Ideas That Actually Work

I’ve written in the past about recognizing signs of misalignment in your life. The key thing with that kinda feeling of disconnection or misalignment is rather bone-deep, not just a one-off bad day or bad week. And while I’ve also written about how you can build a life in alignment with your values, what do you do when it’s a singular bad day? Or just a rough week at work?

I’m talking about days when your boss picked on you unfairly at work, or your evening commute turned into a series of never-ending delays, or perhaps you got into an unnecessary argument with your neighbor.

While these kinda things could momentarily make you wish for an alternative life where you’re sipping mai tais by the beach and not shaking off day-to-day inconveniences, it’s more likely that you just need a pick-me-up (or two). Something that makes the day feel slightly less heavy.

These pick-me-ups, or small resets, can help on days when you just feel somewhat off (mind you, not a life that feels off, just a day!). These little ideas are not about becoming a new person. They’re simply about making the moment more bearable.

Here are some 30+ ideas for pick-me-ups (tried and tested by yours truly!) that work for days when you need just a little extra comfort, motivation, or rest.

Pick-Me-Up Examples Worth Trying Out

1. Cuddle up

With your nearest favorite human or a cute little pet. Just a few minutes of closeness can shift your nervous system in ways that words sometimes can’t.

2. Dance it out

Pick out a peppy pop playlist (and why does it start with Shake It Off) and let yourself move freely. Dance like no one is watching. Let the music lighten your mind and your body.

3. Give your skin a little TLC

Cue the conventional image “self-help” image — a face mask while wearing a robe. It’s a cliché for a reason, really. Even if it’s not your usual thing, a little moment of physical care can feel unexpectedly uplifting.

4. Indulge the little child in you

Ice cream, blowing air bubbles, rewatching an old cartoon. Or maybe hop onto your bike and go wandering somewhere nearby. Something fun, small, and intentionally not “grown-up.”

5. Go outside

If you’re an unapologetic homebody, it’s very tempting to lock yourself away in the cocoon of your home. But sometimes, a change of scenery is exactly what you need. Sit out on your balcony for a little while. Walk to the nearest park (or beach). Breathe in the fresh air and let nature do its thing.

6. Munch on some fresh fruits or vegetables

A mini snack of cucumbers, tomatoes, or a tropical fruit sprinkled with some chili salt. Or maybe watermelon cubes with some feta. Or some apple and peanut butter… well, you get the idea. Nothing fancy, but weirdly comforting and oddly satisfying. Yum, yum, yum.

7. Change into something super comfortable

Think your comfiest pajama set. That slightly worn-out tee you love. The hoodie you reach for every time. Let your body feel held.

8. Buy yourself some flowers

No fancy occasion required. Pick a bunch that makes you smile — a bright splash of color, or something that smells amazing (hello, tuberose!), or a pack of wildflowers.

9. Call your parents or a sibling

Sometimes, that short check-in with someone who’s known you forever is just what your nervous system needs. (Unless they are the ones who’ve got you all riled up. :P)

10. Lose yourself in a good book

Nope, self-help or business strategy books are definitely not recommended for this. I’d go for fiction (I just finished re-reading this romance novel), or maybe a true crime novel (I love the writing of this one!) that pretty much reads like a story. You’re seeking an escape into another world, not a deep dive into personal psychology or business lessons!

11. Browse through a bookstore or a museum

I find something unbelievably calming about wandering through well-equipped bookstores and museums. Though I have to admit, I find it hard to leave a bookstore or a museum gift shop without having bought at least one thing!

12. Try out a little craft

Even if it’s just doodling on a page. Don’t try to make this about perfection. The point is to engage your hands and get out of your head.

13. Do a mini-clean of one part of your house

Set a 15-minute timer on your phone and do a little tidy-up. Put on your favorite songs. It’s less “make everything look pristine” and more “let me tackle a little bit of the mess before it starts looking like a tornado has passed through here” kinda vibes.

14. Watch or listen to an engaging podcast or interview

While I am not really a big podcast listener, every once in a while, I do like to fan-girl over interviews featuring some of my favorite celebrities.

Case in point, the New Heights Taylor Swift interview, which I incidentally ended up watching after a particularly hard-hitting day at work. I was thoroughly entertained throughout the 2-hour-long interview, I learnt a couple of new things, and I ended the interview with a big smile on my face (and the comments section was a vibe!)! I couldn’t have done better even if I’d tried.

15. FaceTime your niblings or godchildren

My little nephews and nieces are a real blessing, and doing a quick FaceTime chat with them is a guaranteed way to lift my mood.

Pick-Me-Ups for a Bad Day

1. Indulge in a little bit of voice note venting

I actually love doing this. Nearly all my girlfriends live in different time zones. So when I need to do a little venting, I send them a lengthy voice note to get it all off my chest. I usually don’t want immediate feedback — I’m just looking for a release. And a voice note, especially when sent across time zones, is perfect for that. They respond when they can. It’s wonderfully satisfying.

2. Drink something cold

Usually, even a tall glass of cold water does it for me, but sometimes, depending on my mood, it could also be a can of Coke. Or, on a really, really, really bad day, maybe a crisp glass of white wine (I rarely drink alcohol, so to make me reach for a glass of wine would mean either a really special occasion or an epic bad day!).

3. Or conversely, drink your favorite warm beverage

I’m not a big warm beverage drinker (except for an occasional green or herbal tea), but if that’s what floats your boat, load up on the hot chocolate (with an extra serving of those tiny marshmallows), or an exotic coffee blend, or some blissfully soothing chamomile tea.

4. Watch an old favorite movie

Nothing like a little bit of nostalgic indulgence to feel the bad day vibes drain away. Fair warning, though — sometimes a rewatch might make you realize that something you loved 15, 20 years back doesn’t hold up well to modern-day scrutiny. (Here’s looking at you, Tom Hanks in You’ve Got Mail.)

5. Journal it out

Like the actual pen and paper type of journaling. Be your most unfiltered self — no apologies, no rationalizations, no looking for the lesson behind it all.

6. Take an intentional break from your phone

Yes, the temptation to numb yourself with mindless social media chatter after a bad day can be rather high, but I’ve found a tech break to be far more restorative. I’m not suggesting a full-day detox. Even an hour or so without that extra stimulation can be helpful.

7. Cook something

I’m not some fancy cook, but I usually find cooking extremely meditative. Something about being focused on the preparation of a meal helps me switch off all the extra noise in my head.

8. Cry it out if you must

There’s nothing quite like a little cry session to really let it all out. Don’t fight it. Sometimes tears are exactly what your nervous system needs to release.

9. Make a “no” list

Not a to-do list, but a “not-going-to-do” list. Five things you’re giving yourself permission to not deal with today (or this week). Allow this little exercise to free up some of your mental bandwidth.

Pick-Me-Ups for Tiredness

1. Try some gentle yoga poses

The cat-cow stretch. Put your legs up on the wall. These can help loosen up your tight muscles, especially if you’ve been sitting or standing all day. Nothing too intense. Just something that helps your body feel a little less stiff and stuck.

2. Nap

If you have the time for it, even a 20-minute nap can feel like just the thing you need for a little boost of energy. Permission granted — your to-do list will still be there when you wake up.

3. Eat nourishing food

Not aiming for “clean” food or “perfect” food here, just food that makes your body feel supported. Protein-heavy meals can give you a boost of longer-lasting energy. Or maybe a warm bowl of soup, or something simple like scrambled eggs and toast.

4. Get a massage (or a deep facial)

I think it’s a side effect of living in Singapore for a while now, but foot reflexology massages are my lifeline. A thorough 30-45-minute session, and I walk out feeling like a new person. If that’s accessible to you, I highly recommend it.

5. Hydrate

It shouldn’t be this easy, but I have legit seen headaches disappear after having some water. Bonus points if you add in some electrolytes. It’s the simplest reset there is, and it works.

6. Take a long bath or shower

Few things are as relaxing as warm water on your skin. Make it an experience with an indulgent bath salt soak or an aromatherapy shower steamer and let the healing energy of water do its thing.

7. Sit in silence

No podcast. No music. Just a few minutes of actual quiet. Take mindful deep breaths. Let your brain take a break, too.

These pick-me-up ideas aren’t about fixing everything. They’re about offering yourself a little bit of comfort on days when things feel particularly frayed.

So the next time you’re feeling heavy or numb or just not yourself, try one of these.

And of course, there could be some days when even these may not be enough. You just somehow need to make it through the day. I get it. That’s life after all. But if any of these pick-me-up ideas help you turn your day around even slightly, it’ll absolutely make my day!

Do you have any pick-me-up ideas to add to the list? What do you do on days when you feel just a little off? What’s your go-to? I’d love to hear from you. Tell me in the comments below!