Have you ever felt down or just not like yourself? Maybe you’re tired, feeling stressed, or just in a slump. It happens to all of us. But here’s something powerful I’ve learned over the years: Mood Follows Action. That’s a phrase I hear often on The Rich Roll Podcast, which is one of my favorites. Rich Roll, an ultra-endurance athlete and wellness advocate, says it all the time, and he’s right. It’s a reminder that how we feel is often influenced by what we do.
A couple of years ago, I had a real-life experience that taught me how true this phrase is. I injured my Achilles and decided to take a “few days” off to rest. But those few days turned into a few weeks. Before I knew it, nearly two months had gone by without any consistent movement in my routine. My Achilles had healed weeks earlier, but I had fallen into a rut.
When I finally started running again, I felt so much better. And not just physically. Sure, my body appreciated the exercise, but the biggest change was how much better I felt emotionally and mentally. Even I, a health coach who is “supposed to know better,” got off track. It was a great reminder that movement isn’t just important for physical health—it’s essential for mental and emotional well-being, too.
Starting small can be powerful. If you’re feeling down or unmotivated, try committing to just five minutes of walking a day. It may seem like nothing, but it can kick off a chain reaction that improves your mood, energy, and overall health. As Rich Roll says, “Mood Follows Action.” Sometimes, you don’t feel like getting up and moving. But just taking that first step makes all the difference.
I believe there are two ways to look at this phrase. First, on a micro level: maybe you don’t “feel” like going for that walk, run, or workout. The key is just getting started. You don’t have to run three miles. You can tell yourself, “I’m just going to put on my running shorts and run a couple of blocks.” Once you start moving, it’s easier to keep going. And almost every time, you feel better afterward.
The other way to look at it is on a macro level. This is what happened to me when I took those weeks off because of my Achilles injury. Once I got back to regular exercise, everything improved—my mood, my sleep, even how well I was eating. It’s amazing how everything is connected.
My son summed it up perfectly a few months ago. He said, “There are plenty of times I just don’t want to get my workout in, but I have never felt bad or been disappointed after my workout is completed.”
So, the next time you’re feeling down or unmotivated, remember: Mood Follows Action. Just get started. Take that first small step. Your physical and mental health will thank you for it!
If you’re feeling stuck or unsure how to get started—or how to keep things sustainable—with movement, nutrition, sleep, or stress, you’re not alone. I help people just like you build momentum and feel better through small, realistic changes that fit into real life.
If you’re ready to take that first step (or your next one), let’s talk. You can schedule a free consult with me here:
Mood Follows Action – Free Consult
Let’s work together to help you feel more energized, clear-headed, and in control of your health—one step at a time.
God Bless,
Mike
Mike Thomas is a registered pharmacist and a Mayo Clinic-trained, board-certified health coach. He specializes in helping busy professionals overcome low energy, high stress, and chronic pain to reclaim their health and vitality.
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.