It usually takes us much longer to change our moods than we'd like. Here are 10 things you can do in 10 minutes or less that will have a positive emotional effect on you and those you love.

1. Watch "The Last Lecture" by Randy Pausch. See it online at Oprah.com. This is a deeply moving segment that may be the best 10 minutes you've invested in front of a computer.

2. Watch the sunset with your mate. Nothing extra is necessary. Just sit and take in the natural beauty of the sky and appreciate being able to share it with the one you love.

3. Sit quietly by yourself. It doesn't really matter where or when. Just let your feelings bubble up and then experience the thoughts flowing out of your mind. Clearing your head and heart will give you extra energy to get through the rest of the day.

4. Write a thank-you note to your mate. When was the last time you thanked your partner for just being who he or she is and being with you? Doing this in writing will give your partner something to cherish for the rest of his or her life.

5. Take out your oldest family photo album and look through it. The experience will fill you with fond memories and perhaps make you a bit wistful for days gone by.

6. Play with a child. Most kids have short attention spans; 10 minutes of quality time from a loving adult can make their day. It also will help you stay in touch with the child inside of you.

7. Visualize or imagine a positive outcome for any issue. Medical doctors recommend visualization to patients with chronic and potentially fatal illnesses. If it can help them, it can do the same for you.

8. Go to bed with the one you love 10 minutes earlier and spend that time just holding each other. Let the feeling of warmth from your mate move through you.

9. Hang out by some water. Studies show that hospital patients who can see a natural body of water from their beds get better at a 30 percent faster rate. If you're not near the coast or a lake, try taking a bath. Doing so is also healing.

10. Dance like nobody's watching. Shake, twist and jump around. Let yourself feel the joy of moving to your favorite music.

Sadly, many people measure happiness by how long the experience lasts. The truth is that a few minutes of joy here and there can make a big difference in what you get out of life.

— Dr. Barton Goldsmith, marriage and family therapist, can be reached at 818-879-9996 or via e-mail at Barton@BartonGoldsmith.com. He has lived and practiced in Westlake Village for more than a decade. Hear him live on KCLU Radio, 88.3 FM, from 1 to 2 p.m. Mondays.