Feeling blah, tired, or irritated? How to Uplevel Your Mood

“About 90% of the things in our life are right. Make sure you don’t overlook the 90% that is right because you are focusing on the 10% that isn’t.”
— Dale Carnegie

It's early in the morning...

I’m lying in bed.

I’ve been awake for awhile, but I’m not feeling ready yet to get up and get going. I ask myself the same question I’ve been asking myself for years…What number are you on the mood scale this morning?

Hmmmm, I think to myself, today I feel like a solid 7.

What about you? How was your mood this morning? On a scale of 1-10, with 10 being the highest and your best mood…where did you fall on the scale this morning?

If you don’t always have mornings where you’re a “10” or some other high number on the scale, you’re definitely not alone. For many of us, there are going to be those days where we’re tired, upset, feeling “blah” or less than thrilled to jump up and go get the day.

So, what do we do?

Well, I used to just tell myself, “it is what it is” and do my best to get going and push through the day. But, that never worked well and there’s a much, much better way to do it.

No matter what is going on in your life today, one of the most important things to do is “uplevel” your mood every morning. 

As I’m sure you’ve noticed, it’s 10 times easier to work through challenges when you’re in a better mood. It’s easier to stay grounded, see good solutions, and find the way through. On the flip side, when all is going smoothly, a good mood helps things flow even better. 

That’s why every day it’s important to take 5 minutes to uplevel our mood and set ourselves up for whatever the day may bring. That’s where your Victory List comes in.

What's a Victory List?

Your Victory List is a list of 8-10 things you’ve accomplished over the course of your entire life that you’re really proud of. Anything that you’ve done well and feel really good about can and should be on this list (i.e. past accomplishments, great things about your life, your family, your work, or literally anything else that you’ve done over the course of your life that you feel good about). 

It’s easy to fall into the trap of not giving yourself enough credit for all that you’ve done. It’s also easy to spend more time thinking about what’s not working and not enough time reflecting on everything that is working.

Okay, go on...

Creating a routine where we read our Victory list every morning is essential. And, the key is you don’t just read it, instead you take time to remember back to the exact time when it happened. What thoughts were going through your mind? Were you grateful? How did it feel? 

You want to recreate the scenes and feelings and get a quick reminder. This automatically and naturally improves your mood. You’ll also notice feelings of gratitude rise to the surface.

Now, when it comes to the scale, we don’t have to aim to always be a 10 on the scale. That’s usually not realistic and there may be those days where no matter what we do, we’re just not a 10. What’s important though is that we reach for our highest and best mood. How high can you get on the scale every morning?

If you don’t already have a Victory List, take some time today to create one. It will be one of the best things you’ve ever done for yourself.

The Practice of the Day

1. Create Your Victory List. Take some time and reflect on your life. What are some great things you’ve accomplished that you’re really proud of? Who in your life are you grateful for and what specifically is great about them? What abilities do you have that you’re most proud of? What is better today than it was a year ago that you’re grateful for?  

2. Integrate Your Victory List Into Your Morning Routine. Figure out a good time every morning when you can take 5 minutes to go through your Victory list. Keep a copy of your list on your cell phone so you can easily access it. I keep my list in Evernote, but you can keep it anywhere you can get to easily.

3. Feel the Boost. Remember, it’s not just about reading your Victory List. Every morning take time to really go through it, recreate the special moments in your mind and remember how good you felt. 

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