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7 a.m. The Weather Is So Blah
Anyone who’s suffered from seasonal affect disorder (SAD) knows it’s no joke—and research suggests that sunlight (thanks to vitamin D) really does have an impact on our mood. Unfortunately—assuming jet-setting across the country isn’t an option—you can’t change the weather. However, you can change your outlook. Wake up to gloom? Try to focus on three good things—like a funny poster, a person being helpful, and a gorgeous hat—instead of the rain, suggests Caroline Webb, a behavioral science consultant and author of How to Have a Good Day. “You’ll reset your mood, which means you’ll go on to spot more good things throughout the day.”

8 a.m. Your Commute Sucks
Who doesn’t love a traffic jam? Research suggests most of us commute about 25.5 minutes each way per day—and how we spend that time is critical to our health. “When the train is late or the traffic is terrible, it’s easy to feel the day is sunk before it’s even begun,” says Webb. That’s a problem. “If a bad commute puts us in a foul mood, we’ll focus on all the bad stuff that happens in the rest of the day, and miss a lot of the good stuff,” she says. The fix: In the middle of your commute, take a few unusually deep breaths, opening up your lungs to their fullest capacity by sticking out your belly, she suggests. Diaphragmatic breathing seems to send a signal to your brain that there’s no threat to your sanity or safety nearby, lowering stress, explains Webb.

RELATED: Could Your Commute Help You Lose Weight?

9 a.m. Your Co-Worker Blows You Through a Wall
Here’s a little psych lesson: When you’re snappy with others, you know it’s because you’re tired or stressed out—not because you’re fundamentally nasty, says Webb. “But when other people do something to annoy us, we tend to assume the opposite: we write them off as bad people.” Psychologists call this the fundamental attribution error. Boss bit off your head? “Cheer yourself up by imagining a story that might reasonably explain their bad behavior. It doesn’t even have to be true to be helpful,” says Webb. By making yourself more sympathetic to them, it usually helps to calm the situation, she notes.

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12 p.m. Is That a Cold Coming On?
If you’re under the weather, your best bet is a little RR—stat. But before you head home, make a trip to the grocery store. “Consuming plenty of fruits and veggies, such as oranges, strawberries, and broccoli, that are rich in antioxidants, especially vitamin C, would be ideal,” says Keri Gans, R.D., author of The Small Change Diet. While hydration is also uber-important, a hot beverage like unsweetened tea could help soothe the beginning of a sore throat and keep your nasal passages moist, she adds.

RELATED: How to Avoid Getting Sick When the Weather Changes

2 p.m. …Or Maybe You Just Didn’t Get Enough Sleep Last Night
If you’re light on shuteye but need a boost through the rest of the day, Michael Breus, M.D., a sleep expert and clinical psychologist suggests drinking a cool cup of drip coffee quickly at 2 p.m. (so as to not mess with your sleep cycle), then taking a 20-minute nap (if you can). He says you’ll be good energy-wise for about four hours.

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6 p.m.: You’ve Got Zero Motivation to Move
Exercise is a proven mood-booster. But the thought of actually going to the gym? That can be a little bit more of a downer. Plus, after a draining 10-hour day, your couch/bed/anywhere but the gym can seem like a more attractive option. Fortunately, it’s easier than you think to muster up the motivation you need to move. So drop your excuses (yes, all of them) and check out these ridiculously easy tips for making sure you actually make it to your post-work workout. We promise, it’ll be worth it.

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