The recipe for a positive day includes these 25 elements

cup of tea

Make a cup of tea (Picture: Getty Images)

Time in nature, a friendly chat with a stranger and the perfect cuppa, made just how you like it.

These are just some of the elements that set Brits up for a good day, according to a new study of 2,000 adults.

Other popular mood-boosters include waking up to a nice message, having plans to look forward to, and seeing that the sun is out.

Three-quarters (75%) said these little positive perks help diffuse the bits of the day that get them down, such as financial concerns and family worries.

David Horne, managing director at London North Eastern Railway (LNER), which commissioned the research to mark its five-year partnership with suicide prevention charity, Campaign Against Living Miserably (CALM), said: ‘Our research shows it only takes a few moments to set people up for a brighter day.

‘The biggest contributors are acts of kindness, friendship and a sense of community.’

Most of the acts on the list are small things that take very little time to achieve – highlighting that it’s the small things that count.



25 mood boosters to set you up for a good day

  1. The sun is shining
  2. Having had a great night’s sleep
  3. Spending time in nature
  4. Reading something that makes you smile or laugh
  5. Receiving a compliment
  6. Having your coffee or tea just the way you like it
  7. A parcel you’ve been waiting for arriving
  8. Everyone in your household being in a good mood
  9. Waking up to a lovely email or message from a friend or loved one
  10. Remembering something nice you’ve arranged for later that day
  11. A cuddle with your pet
  12. A hug from your children
  13. Waking up to clean home after doing your housework the night before
  14. Listening to your favourite music or podcast
  15. Sitting down for breakfast with your family or partner
  16. A friendly chat with a neighbour
  17. Reading an uplifting story in the news
  18. Getting out the door on time
  19. A walk with your dog
  20. A morning workout
  21. A friendly chat with a stranger
  22. Getting up before the rest of the household to have some time to yourself
  23. Watching a funny or uplifting video
  24. Practicing wellness or mindfulness
  25. Receiving an invite to an event

The study found Brits typically wake up in a negative mood an average of twice a week.

It take 24 minutes after waking up for the outcome of the day to be determined – by that point, most Brits believe they will have a good or bad day.

Factors such as how they slept, how well they’re feeling and what’s on their to do-list contribute to their ability to be positive.

67% believe it’s easier to have a good day overall if the day started off on the right track – which makes sense, as a good mood tends to colour the next part of your day.

However, 51% feel it only takes the smallest thing to tip their mood into being more positive or more negative.

When we get off to a bad start, around half of proactively try to change that, by doing things such as making a cup of tea or listening to upbeat music.

But of those who wouldn’t bother trying to improve a day that had started badly, they hope for the day to improve naturally.

Dipika Saggi, from CALM, said: ‘Sometimes the things life throws at us can make us feel a bit miserable, but as this research shows, sometimes simple, small gestures or actions can help us get through the day and give our mood a boost.

‘So send your mate that meme to make them smile, belt out your favourite song in the shower, or make time for a proper good brew.

‘No one should feel alone in their struggles, so find what works for you – chat to a mate, find professional support, or get help from CALM.’

Do you have a story to share?

Get in touch by emailing [email protected].


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