Suggestions for feeling good when you're feeling bad. Do those things that you haven't done recently and feel might help. If something seems like it will aggravate the situation, don't do it (a modest amount of intelligence is assumed).

The goals here are fourfold: First, to notice and eliminate any internal or external distractions such as hunger, a feeling of dirtiness, or disorder. Second, to cultivate a sense of clarity and ease of movement and thought. Third, to promote a productive and stable mood. Fourth, to organize your thoughts so as to find and resolve any stressors.

<aside> ❗ If you're feeling unfocused or put off by such a large amount of things to do, check these steps off literally one at a time, pick at random, or skip the ones you simply don't want to do. Something is better than nothing.

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Homeostasis

• Eat a small to moderate amount of food.
• Drink a lot of water.
• Use the restroom.

Cleanliness

• Declutter and organize your physical and digital working environments.
• Clean up and sanitize your physical environment.
• Rearrange nearby items into a more favorable position.
• Clean your glasses, monitor(s), and keyboard. (If you're reading this, you probably wear glasses).

Internal Mood

• Perform each of the following tasks for at least two minutes or until satisfaction is reached:
  • Walk around, stretch, hop, or perform some other full-body physical activity.
  • Silently meditate without thinking, focusing on some relaxing sensory stimulus or mental image. (If you have a restless mind, the trick is to simply note the thoughts and let them leave, rather than trying to suppress them).
  • Think of what you currently want to do, or should be doing.
• Physically write down a list of any current stressors you can think of, and then deal with each of those that take under 3 minutes to deal with. Create action plans for dealing with the rest, or simply delegate them to a future time.
• Breathe deeply and fix your posture.

Hygiene

• Change into a complete set of fresh clothes.
• Thoroughly wash your face and hands. (Often helps with akrasia/fogginess, in addition to next).
• Brush your teeth, applying mouthwash or floss if desired.
• Apply deodorant.
• Brush your hair.

External Mood

• Apply some pleasing scent to your environment or yourself.
• Turn on nearby lights, especially white ones, as well as monitor brightness.
• Play favorable music, preferably over wireless headphones.
• Open windows or otherwise increase air ventilation and circulation.

Supplements

• Check if you've taken your daily medications. If there are any for which supply isn't a problem and taking a second one has no adverse effect (e.g., most vitamins), feel free to do so.
• Identify any drugs you may be suffering withdrawal effects from, such as caffeine or nicotine (for which slight withdrawal symptoms can develop overnight), and take them if desired. Consider doing so in smaller doses.

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