How I Boost My Serotonin as a Personal Chef

mental health habits

April 7, 2026

When your job is cooking all day — in a commercial kitchen, a client’s kitchen, or your own — it’s easy to forget that creativity doesn’t come from doing more… it comes from stepping away.

I’ve learned this the hard way.

If I don’t reset, get outside, or shift my energy, everything starts to feel flat — my creativity, my motivation, even the food I’m making.

So these are the things I come back to. The habits that keep me grounded, clear, and actually enjoying what I do.

8 Things That Keep Me Sane (or somewhat)

1. Morning Workouts (Non-Negotiable)

This is my time. Weights, incline walk, stretching — I don’t overthink it. I just move. It sets the tone for my entire day and gives me something that’s just for me before I start taking care of everyone else.

2. Reading (or listening to Audiobooks)

I always have something I’m reading or listening to. It pulls me out of my head and into something different — which I need. I even shared a list of my favorites I read last year – Top 10 Books of 2025.

Fresh air fixes more than we think. It doesn’t have to be long — it just has to happen. It could be walking the dog, stepping outside to eat lunch or sitting outside during soccer practice.

4. Actually Eating Enough (Especially Protein + Veggies)

This one is ironic. I’m surrounded by food all day… and still forget to eat properly. Now I make sure I have quick, healthy options ready – protein + vegetables built in. Because when I don’t eat well, I feel it immediately.

Crispy Parmesan Smashed Potatoes (Easy Gluten-Free Side)

Gluten-free Shepherd’s Pie Potato Skins (Meal Prep)

Healthy High Protein Broccoli Cheddar Soup

5. Letting Someone Else Take the Lead

I don’t always want to be in charge. Sometimes the reset is simply not having to think. A workout class, a massage, acupuncture or even just sitting in silence (in the bath) all help me reset.

6. Setting Boundaries (Still Learning This One)

Saying “yes” to everything doesn’t work. I’ve learned to say no, not to overextend which protect my energy. Because when I don’t… everything suffers.

Brown Butter Dark Chocolate Cookies

Iced Oatmeal Molasses Cookies

Mini Chocolate Chip Mint Cookies

You will love these recipes too!

7. Less Caffeine, More Water

I used to run on caffeine. Now its one coffee a day, lots of water and electrolytes. It’s a small shift that makes a big difference in how I feel.

8. Spending Time with Friends

This one matters more than anything. It doesn’t have to be a trip – its more about the small connections and time. A quick coffee, walk around the block or dinner out all help me reset and boost me. Community resets me in a way nothing else can.

The Real Takeaway

We all have days where we feel off, unmotivated, stuck in a routine and/or creatively drained. That’s normal.

But having a few simple ways to reset — to boost your energy, your mood, your mindset — changes everything.

Because when I take care of myself outside the kitchen…I show up better inside it. And honestly? That’s what makes everything work.

Disclaimer: Please note that some of the links in this blog post are affiliate links and I will earn a commission if you purchase through those links. I use all of the products that I link and reccommend them because they are high quality products that I trust.

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Thanks for being here! - Kat

Hi, I'm Kat.

Thanks for being here.

Hi, I’m Kat — a Colorado-based Personal Chef and the heart behind White Sparrow Food Company. As a business owner, a soccer Mom to two daughters and always being asked “What’s for dinner?” – I get the challenges of everyday life.
Here, I share the same easy, wholesome, gluten free recipes I cook for my clients, made simple for real life at home. All recipes that YOU can make in your kitchen.

Take a look around, get inspired, and stay awhile — I’m so happy you’re here.