Do you often feel down and not in the mood? Sometimes you might need something to give you a quick boost to make you feel better.

What if you could improve your mood within just 12 minutes or less? Here are 30 ways to boost your mood in just 12 minutes.

1. Take a walk

Going for a walk can help to clear your head, increase your heart rate, and release endorphins to make you feel better. Take a 10-12 minute walk outside or around your office building.

2. Call a friend

Catch up with a friend, or reach out to someone who you’ve been meaning to talk to. A quick chat with someone you care about can instantly lift your mood.

3. Listen to music

Put on your favorite tunes and sing along. Listening to music can help release dopamine and serotonin, which will make you feel better quickly.

4. Write a gratitude list

Write down five things you’re thankful for right now. Focusing on the good things in your life can help chase away negative thoughts and boost your mood.

5. Stretch

Take a few minutes to stretch out your muscles. Not only will you feel better physically, but stretching can also help reduce stress and anxiety.

6. Organize your space

Clean up your desk or put away your laundry. Organizing your space can help reduce stress, and when you’re done, you’ll have a clean, clutter-free space that will boost your mood.

7. Take a power nap

Close your eyes for a 12-minute power nap. Short naps have been shown to increase productivity and reduce stress.

8. Cook or bake

Whip up a quick meal or bake some cookies. Cooking or baking can be a meditative process and can help you relax and feel better quickly.

9. Do something kind for someone else

Send someone a quick message to let them know you’re thinking of them or hold the door open for someone. Doing something kind for someone else can give you a quick boost of happiness.

10. Watch a funny video

Look up a funny video on YouTube or watch a clip from your favorite TV show. Laughter is the best medicine.

11. Read a book

Find a book you’ve been meaning to read and read for 12 minutes. Reading can be a great escape and help you relax and de-stress.

12. Learn something new

Take a few minutes to learn something new. Watch a TED Talk or read a Wikipedia article on a topic you’re interested in.

13. Take some deep breaths

Sit down and take 12 deep breaths, focusing your attention on your breaths and clearing your mind. This can help reduce anxiety and lower your heart rate.

14. Drink tea

Making and drinking a cup of your favorite tea can help reduce stress and make you feel better quickly.

15. Practice gratitude

Think about something you’re grateful for and focus on how it makes you feel. Practicing gratitude can help boost your mood and reduce stress.

16. Take a hot shower or bath

Warm water can help relax your muscles and make you feel better quickly. Take a 12-minute hot shower or bath to help boost your mood.

17. Do some yoga

Take a few minutes to practice some simple yoga poses. This can help reduce stress, increase your flexibility, and get your blood flowing to make you feel better quickly.

18. Write in a journal

Write down your thoughts or things that are bothering you in a journal. This can help you work through difficult feelings and emotions and make you feel better quickly.

19. Look at old photos

Look through old photos on your phone or in a photo album. Reminiscing on happy memories can help boost your mood.

20. Go outside

Take a quick walk outside, or just step out onto your balcony or porch and breathe in some fresh air. Being in nature can help reduce stress and increase happiness.

21. Dance

Put on your favorite upbeat song and dance around. Moving your body can help release endorphins and make you feel better quickly.

22. Meditate

Find a quiet space and take 12 minutes to meditate. Focusing on your breath and clearing your mind can help reduce stress and increase happiness.

23. Eat a healthy snack

Choose a healthy snack like fruit, nuts, or vegetables. Eating something nutritious can help boost your energy levels and make you feel better quickly.