Download Episode Here right click link and select “Save Link As…”

In this episode Joel and Antonia talk about practical ideas to get yourself out of a funk or down mood.

In this podcast on how to get out of a funk you’ll find:

  • This podcast episode talks about real life practical ideas for getting unstuck whenever you feel like not doing anything.
  • It’s a normal experience downtime especially right after the holidays.
  • Here are 6 Practical ideas of physical things you can do in order to get out of the funk.
  1. Light. Any type of light will lighten up the mood (natural light is the best). Sun gives us Vitamin D which very important for our psychophysiological functioning. Take regular breaks and go outside to get some light at least 15 minutes a day. The reason why people get addicted to tanning is because the type of chemicals that are being released are similar to that of opium. Be sure that you are getting light not just for vitamin D but for the pleasure of your receptors. When indoors, the use of artificial lights may help in creating a warm environment.
  2. Water. Water is fundamental to our health. Most people don’t get much water to live a productive day. We all know that we need to drink water but because we hear it too much, we tend to think that we don’t need it that much anymore. Our brains prioritizes our gut. When your gut has fully met its hydration needs, the rest of your body systems will receive the benefits of water which will help keep you energized. If you think you’re drinking enough water, drink more. Imagine not drinking any water, tea, or any other liquids for the next eight hours. Drink a glass of water right after you wake up. Lastly, setup systems of water in your life in order to ensure that you get enough water throughout the day.
  3. Nutrient Dense Food. Similar to water, if you are not taking in nutrient rich foods, your brain will allocate more nutrients to your stomach and this will negatively affect your mood. Sometimes when we’re down or stressed, our food preferences tend to lean toward the junk foods that doesn’t have much nutrients. Nutrient-rich liquids like smoothies can easily be prepared whenever you feel down.
  4. Physical Activity. It doesn’t have to be lengthy exercise at the gym. Give yourself permission to do the things you like doing. Feel no self-consciousness around it and let yourself do the thing that you love. Give yourself permission to feel good. Does your work encourages you to sit for longer hours? Take quick breaks and walk outside or setup a standing desk.
  5. Music. Music is very powerful and important as a mood creator and facilitator. Nowadays music can easily be accessed (through almost any devices and services like Pandora, Songza and Spotify). Put on music that puts your mood up. Binaural beats may also help.
  6. Daily and Morning Ritual. Rituals get you excited every morning. Examples include drinking a glass of water after waking up. Creating a pleasurable morning ritual is one of the greatest ways to keep yourself from being discouraged. Regardless of the context you’re in, make sure that your morning is something you love to do. Practice your morning ritual in order to build your muscle memory.
  • Getting out of the funk is initially the first step but ultimately, you’ll be more focused in being happier in life.

Start with Garden of Life RAW Meal Replacement powder:

This protein gives you all the vitamins you need for the entire day. While it calls for 2 scoops, we usually put in 1 scoop per person (if we believe we won’t make up our nutrients we’ll just make two different smoothies that day).

The protein isn’t terribly tasty by itself, so we doctor it up with the following:

  • 8 oz of almond/coconut milk (we like the blend of the two)
  • 1 tablespoon cacao powder
  • 1/2 teaspoon maca powder
  • 1 heaping tablespoon of peanut butter
  • 1 banana
  • 1 teaspoon (or more) ground cinnamon
  • 1 handful of ‘greens’ – spinach, chard, broccoli, etc
  • Pinch of cayenne (as much as you can handle, which is usually just a bit)
  • For sweetness – Agave or real maple syrup to taste
  • Add water and ice to offset thickness

In this episode Joel and Antonia talk about practical ideas to get yourself out of a funk or down mood. #smoothierecipe

To subscribe to the podcast, please use the links below:

Subscribe with iTunes
Non iTunes Link
Download The Android App
Subscribe on Soundcloud
Subscribe with Stitcher

If you like the podcast and want to help us out in return, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We would be eternally grateful!

Want to learn more?

Discover Your Personal Genius


We want to hear from you. Leave your comments below…


  • Catlyn
    • Catlyn
    • September 28, 2015 at 9:54 pm

    Quick water tip: A great metric for ensuring that you’re getting enough water is to drink at least 1 oz of water per pound of body weight per day.

  • Antonia Dodge
    • Antonia Dodge
    • February 5, 2015 at 5:41 pm

    Joel has set up a Songza station called “Sunburnt Synths.” It’s like waking up to heaven.


  • Joel Mark Witt
    • Joel Mark Witt
    • January 28, 2015 at 1:29 pm

    Hi Elana,

    Thanks for the comment. Antonia is more of the Pandora station listener – so I’ll let her chime in about that.

    I tend to use Songza more. The stations I use to boost mood are “Sunburnt Synths” – “Waking Up With Bossa Nova” – and “Pacific Coast Highway Drive.”

    These are always upbeat and help lift my mood.

  • Joel Mark Witt
    • Joel Mark Witt
    • January 28, 2015 at 1:26 pm

    I wish we had one near us :-(

  • Joel Mark Witt
    • Joel Mark Witt
    • January 28, 2015 at 1:25 pm

    This is a great idea Anna.

    I have been trying this myself with my Sonos speaker system and the service Songza to wake up to a station called “Sunburnt Synths” each morning.

    It’s really great and so much less harsh than a buzzer alarm.

Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.