Some days just hit harder than others.
You wake up with the best intentions. Maybe you even made coffee or opened your journal. But something happens—a rude text, a crash in energy, a wave of sadness you can’t place. Suddenly, your whole day feels off. I’ve had more of those days than I’d like to admit.
When I was stuck in unhealthy patterns—gaming for hours, eating junk late into the night, skipping workouts, and saying “tomorrow” way too often—it felt impossible to turn things around. But I learned something powerful: bad days don’t have to stay bad. You just need to do one good thing. Then maybe another.
Here are 26 simple, real-life ways to shift the momentum without needing to “fix everything” all at once.
1. Go for a walk
Even a five-minute walk outside can calm your nerves, clear your head, and boost your mood.
2. Drink a glass of water
Sounds simple, but think about it: when you’re tired or down, you often forget the basics. Hydrating helps more than you think.
3. Play your favorite song
Music shifts energy fast. Blast something that lifts you. Dance around if you’re home—or even if you’re not.
4. Text a friend
You don’t have to spill your heart. A short “hey, thinking of you” can help you reconnect and feel less alone.
5. Write down three things you’re grateful for
When I was going through some of my toughest days—whether it was fighting binge eating or breaking free from laziness—I started journaling simple gratitude daily. It rewired how I saw my life.
6. Light a candle or diffuse essential oils
Scents like lavender, peppermint, or citrus can help you reset your space and your mind.
7. Do one productive thing
Just one. Tidy up a surface, wash a dish, pay a bill, or respond to that one email. It gives you a small win to build on.
8. Read a few pages of a book
Even five minutes immersed in someone else’s words can soothe racing thoughts.
9. Pray or open up to God
I’ve had moments where I felt totally empty and unsure what to do. Turning to prayer, even just quietly asking God for peace or direction, gave me strength when I had nothing left.
10. Eat a real meal
Not just snacks or random bites throughout the day. Sit down. Eat something nourishing. It grounds you.
11. Do something creative
Draw, knit, mess with clay, write a poem—even if it’s terrible. Creative flow heals more than we realize.
12. Turn off your phone
Sometimes what makes a bad day worse is constant scrolling. Put your phone down for 30 minutes and reconnect with real life.
13. Take a nap (but set an alarm)
A quick power nap—15 to 30 minutes—can do wonders. Just avoid long naps that leave you groggier than before.
14. Clean one thing
I don’t mean deep cleaning your whole house. Just your desk. Or your sink. It’s symbolic—you’re making space.
15. Stretch for five minutes
No fancy yoga needed. Just touch your toes, roll your shoulders, or do neck rolls. Movement helps your body release tension.
16. Make a cup of tea or coffee
Slow down the moment. Boil the water. Breathe it in. Sip with intention.
17. Sit in the sun
Even a little sunlight helps boost vitamin D and lifts your energy.
18. Watch something funny
Laughter really is medicine. Pull up a funny clip, show, or meme that never fails to crack you up.
19. Say no to something
You’re allowed to protect your peace. Cancel that non-essential thing. Reschedule. Give yourself permission.
20. Read one Bible verse
When I started taking my Christian Orthodox faith more seriously, I found comfort in the Gospels—especially passages about grace and endurance. One verse can carry you through an entire day.
21. Take three deep breaths
Inhale through your nose. Hold. Exhale slowly through your mouth. Repeat. Simple, but grounding.
22. Forgive yourself for not being “perfect”
Bad days happen. You’re not failing. You’re learning. Give yourself grace.
23. Watch the sky
Morning sunrise, afternoon clouds, night stars—whatever time it is, look up. It helps shift your focus outward and brings perspective.
24. Listen to a short podcast or sermon
Try something uplifting, spiritual, or practical. It might plant a seed that flips your day around.
25. Create a short to-do list
Keep it simple. Two or three manageable goals you can cross off today. No perfection. Just progress.
26. Remind yourself this day doesn’t define you
One bad mood, poor decision, or lazy afternoon doesn’t ruin all your growth. I’ve had days where I relapsed into old habits. The key was learning to start fresh again tomorrow—and sometimes even in the next hour.
It’s okay to have off days. What matters is how you respond to them.
You don’t need to feel amazing or accomplish everything. You just need to take one small step. Then maybe another. By the end of the day, you’ll look back and realize you didn’t give up.
What’s one small thing you could do right now to turn your day around?
You’ve got this. And if you fall again tomorrow, you can start again the next day. That’s real strength.
— Stephen Montagne
Founder of GoodExistence.com
Living better, one small win at a time.
