The mood-boosting power of trying something new

Variety is the spice of life. Whether you’ve been feeling down or downright bored, these strategies can help you feel happier and gain a fresh perspective.

Two older men sit outside and knit together.

Doing something new today won’t just get you out of your routine. It might also help you feel better. In fact, adding a little novelty and fun to your life can help ward off depression, dementia, and many other mental health problems.

You don’t have to do something extravagant or time-consuming like traveling the world or writing a novel. Small changes can be just as satisfying as big leaps.

“If you want to continue being satisfied in your life, do new, surprising things, and varied activities,” says Sonja Lyubomirsky, Ph.D., distinguished professor of psychology at the University of California, Riverside, and author of The Myths of Happiness and The How of Happiness. “Open yourself up to new opportunities and challenges.”

“It’s important to seek new hobbies and interests, because we generally adapt to our own set point of happiness,” according to Megan Robbins, Ph.D., associate professor in the department of psychology at the University of California, Riverside.

“Whatever you do for fun, the key is to not allow any of these activities to become routine or habitual,” Robbins says. “The benefits of something new come from its novelty in addition to the other positive aspects of it, like social connectedness.”  

While there’s nothing wrong with turning an activity you enjoy into a regular hobby, it’s important to pursue fresh interests, too.

Rethink your routine

Trying new things can stimulate your brain and positively affect your mood. “Some new activities may ‘keep you young’ if they are mentally challenging or require you to learn new information,” Robbins says.

If you’re looking for some inspiration, consider these expert suggestions.

Idea #1: Give your brain a workout

Not only are games fun, but they may even be able to help keep your mind sharp. In a 2019 study at the U.K.’s University of Exeter, researchers found that older adults who regularly engaged in word puzzles had better brain function than those who didn't. Try a word game, puzzle, or any other activity that challenges you and keeps your mind active.

Idea #2: Practice gratitude

Keeping track of the people and things you’re grateful for can help improve your mood and deliver more peace of mind. It can also help you feel more connected to your loved ones and your community. Try expressing gratitude to someone, whether in person, over a phone call, or in writing. It can be a family member, lifelong friend, or the barista at your local coffee shop.  Consider keeping a gratitude journal, where you can write down the moments from each day that make you feel thankful.

Idea #3: Pay it forward

You’ve felt it before: It’s that little mood lift that comes from doing a kind deed for someone. Try to regularly engage in a non-routine act of kindness, such as paying a stranger a compliment or calling a friend who is having a hard time.  

Idea #4: Focus on the little things

Don’t underestimate the power of the small stuff, like a perfect cup of tea or a warm towel after a shower. Make a point to savor life’s joys, such as celebrating when something good happens. Even if it’s something seemingly minor, a little acknowledgement and celebration could make a big difference in your mood.

Idea #5: Be a lifelong student

You’re never too old to learn something new. In fact, learning a new skill can improve your confidence and empower you to step out of your comfort zone. Practice speaking a new language through an online course, take a knitting class at your local library, or pick up a new hobby you’ve been curious about. Even learning a new recipe can leave you feeling accomplished.

Idea #6: Volunteer for something you believe in

Volunteering has been shown to have a positive effect on people’s sense of happiness and satisfaction with life. It comes back to that feeling of social connection that builds when you work side by side with others toward something good. You can sign up to volunteer at a community center or nonprofit. Choose one that has special meaning to you. Perhaps there’s even one that’s helped you out in the past where you’d like to give back.

Don’t feel as though you need to make massive changes in your life to start feeling inspired. Start small with the tips listed above and continue to add more fresh experiences to your life as you feel comfortable. Before long, you’ll notice a boost in your confidence and mood.