Everyone feels low sometimes. A rough day at work or home can trigger it, and so can the general blahs or nothing in particular. When lows last a long time, they can start to feel like a rut, where things seem pointless and happiness is hard to find. If the feeling becomes severe enough, it may be diagnosed as major depressive disorder.
Most of us, though, are dealing with the ordinary blue moods of everyday life. If that sounds like you, building habits that lift your mood before the lows arrive can help. A blues-beating schedule is one way to do it.
What Is a Blues-Beating Schedule?
A blues-beating schedule is a way of scheduling mood elevating habits into your daily life. Sometimes these are tiny things and sometimes they’re bigger, but they all work together to lift your mood. It’s important to realize that while a whole day is outlined below, you don’t need to do every activity in order to feel its effects. Even just adding one or two activities to your day can make a difference.
The times below are approximate and used for illustration, so adjust them to fit your life.
7:00 a.m. – Wake up without hitting snooze
Poor sleep can contribute to a low mood, and waking at the same time every morning is one of the best ways to improve it. That means skipping the snooze button and keeping the same wake-up time on weekends too. It may sound difficult, but it gets easier with practice. A steady wake-up time helps regulate your circadian rhythm—your body’s sleep-wake cycle—which improves your sleep at night and makes waking up easier. Aim to get eight hours each night for sleep.
7:10 a.m. – Breathe or meditate
Breathing exercises or a short meditation can set the tone for your whole day, and even five minutes counts. For a breathing exercise, stand tall with your feet planted firmly on the floor and place your hands on your belly. Breathe slowly and as deeply as you can. If you’re doing it right, your hands will move out and in as you inhale and exhale. Guided apps like the InnaPeace meditation program are a gentle way to start.
While you breathe or meditate, set a positive intention for the day. It might be something you’d like to accomplish or simply a generally uplifting thought. This helps put you in the right mindset to take on the day ahead.
7:30 a.m. – Eat a healthy breakfast
Our bodies run on fuel, yet we often skip giving them what they need. The good news is that you don’t even have to turn on the stove. Overnight oats keep your morning running smoothly and help you feel full for hours.
Combine these ingredients in a container with a sealable lid:
- 1/3 cup milk (non-dairy works too)
- 1/3 cup coconut milk
- 1/3 cup yogurt of your choice
- 1/2 cup rolled oats
- 2 tbsp. maple syrup
- 1 tsp. cinnamon
- A pinch of salt
Put the lid on and shake to combine, then leave it in the fridge for at least three hours before eating.
That’s the basic recipe, and it’s even better with berries (frozen ones work well, cost less, and thaw overnight) or flax or chia seeds for extra texture, flavor, and nutrients.
A cup of coffee can be a nice morning pick-me-up, but having more than one or two cups may increase anxiety for some people.
Noon – Recharge with a nourishing lunch
Skipping a proper lunch makes it harder for your body to keep a steady mood. Step away from your work, eat slowly, and savor every bite. Include protein, and avoid processed foods and sugar when you can to sidestep that midafternoon energy slump. If you enjoy it, chat with coworkers while you eat. A little social time during the workday can help lift a low mood too.
12:30 p.m. – Go for a Walk
After lunch, don’t head straight back to your desk. Head outside instead! Fresh air, time in nature, and a little movement can go a long way toward easing the blues. A 30-minute walk may not seem like much, but it’s far better for your physical and mental health than sitting all day. Vigorous exercise is fantastic for your mood too, and a walk is a great alternative if that feels out of reach right now.
5:30 p.m. – Get social
Whether your day included coworkers, clients, kids, or time on your own, this is the moment to reach out to someone. Phone a friend, have a chat, or make plans for the weekend. Think about how you’d like to maintain your friendships or build new ones. Meaningful social ties help defend against a low mood and deserve your attention every day.
6:30 p.m. – Savor a satisfying dinner
Make time to cook and enjoy a nourishing dinner with plenty of leafy greens on your plate. This is also a good opportunity to get your omega-3s. These fatty acids are needed by your brain, and getting enough of them may support your mood. You’ll find them in cold-water fatty fish like salmon, as well as in nuts and seeds.
As with lunch, try to eat mindfully. Gulping your food in front of the TV makes overeating more likely. Instead, eat slowly and enjoy good conversation if it’s available to you. A great book can also make wonderful company at the table.
10:00 p.m. Wind down
Now it’s time to set the scene for a good night’s sleep. A sleep routine, meaning a set of calming activities you repeat each night before bed, trains your brain to recognize when it’s time to rest and makes falling asleep easier over time.
Your routine should include putting away all screens. Screen light can activate the part of your brain that signals wakefulness and alertness. Reading a book by a small task light is a perfect alternative.
Other gentle activities that fit a sleep routine include walking your dog, practicing yoga, meditating, doing deep breathing, brushing and flossing your teeth, taking a shower, tidying the kitchen, and journaling. A dedicated journal from Self-Love Rainbow can help guide you if you’re not sure where to start. Anything quiet and gentle works well. Many people also like to note three things they’re grateful for that day.
11:00 p.m. – Go to sleep
Just as you wake at the same time every day, going to bed at the same time each night supports quality sleep, your circadian rhythm, and your mood. A few more tips for better rest:
- Keep your bedroom cool.
- Make your bedroom pitch black, or use a sleep mask.
- Choose a comfortable mattress, sheets, and pillow.
Also, don’t use your bedroom for anything other than sleeping and sex (never work). This trains your brain to associate that room with rest, so falling asleep gets easier when you lie down.
Any Time – Get help when you need it
This step doesn’t belong to a specific time, but it matters most of all. A blues-beating schedule is helpful, but it won’t work for everyone. If your mood is getting worse instead of better, it’s time to seek professional support. A medical doctor, such as your family physician, or a psychologist is a great place to start. Online options like Talkspace and Online-Therapy.com can connect you with a licensed therapist from home.
Small problems are easier to address than large, ongoing ones, so reach out sooner rather than later. Asking for help shows courage, not weakness. We all need a helping hand sometimes, and that’s okay. If you’re ever in crisis or thinking about harming yourself, call or text 988 in the US to reach the Suicide & Crisis Lifeline.
Key Takeaways
A blues-beating schedule weaves small, mood-supporting habits into your day, and you don’t need to do them all to benefit. Waking and sleeping at consistent times, starting the day with breathing or meditation, eating nourishing meals, walking outside, and making time for friends all support your mood. A calming bedtime routine with screens put away helps you rest well, and reaching out to a doctor or therapist is the right move if your mood keeps getting worse.
Frequently Asked Questions
What is a blues-beating schedule?
It’s a daily routine that weaves mood-lifting habits into your day, from waking at a consistent time to eating well, moving, socializing, and winding down. You don’t need to do every activity to feel the effects.
Why does waking up at the same time every day matter?
A steady wake-up time helps regulate your circadian rhythm, which improves your sleep at night. Better sleep supports your mood and makes waking up easier.
What are easy healthy breakfast ideas?
Overnight oats are a no-cook option. Combine milk, coconut milk, yogurt, rolled oats, maple syrup, cinnamon, and a pinch of salt, refrigerate for at least three hours, and add berries or seeds if you like.
How can I build a good bedtime routine?
Repeat calming activities each night, such as reading, yoga, meditation, deep breathing, or journaling. Put away screens, keep your bedroom cool and dark, and go to bed at the same time each night.
When should I seek professional help for a low mood?
If your mood is getting worse instead of better, reach out to a doctor or psychologist. Getting help early makes it easier to address the problem.
