“I just want this day to be over.”

“Can’t it be tomorrow already!”

“Ughh I wish I could fast forward the time.”

“I want to sleep now and wake up when things feel better.”

If these are your thoughts I want to tell you that you are not alone AND you are at the right place. I have been there and I keep visiting that place time and again because, you can’t be happy and have a great day everyday. Every day is not a sunday 😛

But there are a certain things you can do to make your day better. There is no magic wand that can make a not so good day or a bad day better but it is not completely impossible.

5 Things you can do to make your not so good day better

Practice gratitude

Practicing gratitude involves intentionally focusing on the positive aspects of your life and acknowledging the things you are thankful for, even on days that might not be going well. By shifting your perspective from what’s not going well to what you have to be grateful for, you can improve your mood and outlook.

Let’s walk through an example of how practicing gratitude can make a not-so-good day better:

Scenario: Imagine you are juggling various responsibilities such as work, family, and personal aspirations. Today has been particularly tough – you had a disagreement with your partner, encountered unexpected expenses, and your workload at the job seems never-ending. Despite these difficulties, you decide to practice gratitude.

Step 1: Validate Your Emotions: Start by acknowledging your negative feelings. It’s natural to feel overwhelmed, frustrated, or anxious when facing multiple challenges.

Step 2: Identify Three Things to Be Grateful For:

1. Relationships: Reflect on the people who are important to you. Recall moments of connection, love, and support from your partner, friends, or family members.
2. Accomplishments: Focus on the achievements and milestones you’ve reached. Consider your career accomplishments, personal goals you’ve met, or skills you’ve developed.
3. Personal Strength: Think about the resilience you’ve demonstrated throughout your life. Remember times when you’ve overcome challenges and difficult situations.

Step 3: Shift Your Focus: Redirect your attention away from the challenges of the day and onto the positive aspects you’ve identified. Take a few moments to reflect on each of these things.

Step 4: Embrace Gratitude: Allow yourself to truly feel grateful for these positive aspects. Let the emotions associated with gratitude, such as contentment and appreciation, fill your thoughts.

Step 5: Change in Perspective: Notice how your outlook on the day starts to transform. Although the challenges remain, they no longer consume your thoughts and emotions. The weight of the tough day begins to lighten.

Step 6: Reduce Stress: As you experience gratitude, you may find that your stress and tension start to decrease. Gratitude can help calm your mind and body in the face of difficulties.

Step 7: Self-Care: Remember that having challenging days is a part of adulthood. Treat yourself with kindness and self-compassion. Recognize the importance of self-care and taking time for yourself.

Sometimes when I cannot think of anything to add to my gratitude list I read older entries and it makes me feel so good. You can also use the following cheat sheet to write your gratitude list:

I am grateful for __________ (something you can see around you. Ex: roof, TV, laptop, phone etc.)

I am grateful for __________ (something you can taste. Ex: Coffee, water, food etc)

I am grateful for __________ (something you can hear. Ex: Music, the rain falling, your baby)

I am grateful for __________ (something natural. Ex: Sunrise, sunsets, passing clouds, rainbows, rain, wind etc.)

Set achievable goals

Setting small, achievable goals for the day can help give you a sense of purpose and accomplishment. Even small tasks like doing the laundry or going for a walk can help boost your mood.

Let’s understand this with an example:

Scenario: Imagine you’re having a day where you’re feeling unmotivated and unproductive. You woke up late, missed an important appointment, and have been struggling to focus on your tasks. To make the day better, you decide to set achievable goals.

Step 1: Assess Your Current State: Acknowledge that you’re having a challenging day and you’re not in the best mindset. It’s okay to feel this way, but you want to find a way to improve it.

Step 2: Set Small, Achievable Goals:

1. Task Breakdown: Identify specific tasks that you can break down into smaller steps. For example, if you have a work project, break it down into tasks like research, outlining, writing, and editing.
2. Realistic Timeframes: Assign realistic timeframes to each step. Be honest with yourself about how much time each task will take.
3. Prioritization: Determine which tasks are most important and need to be completed today. Focus on the ones that will make the most significant impact.

Step 3: Visualize Success: Imagine yourself successfully completing these tasks. Visualize how accomplished and relieved you’ll feel once you’ve accomplished them.

Step 4: Take Action: Start working on the first task. Since you’ve broken it down into smaller steps and set achievable goals, you’re more likely to make progress.

Step 5: Celebrate Milestones: As you complete each small task, take a moment to celebrate your progress. This could be as simple as taking a short break, enjoying a cup of coffee, or giving yourself a pat on the back.

Step 6: Experience Accomplishment: With each completed task, you’ll start to feel a sense of accomplishment. This feeling can counteract the negativity of the earlier part of the day.

Step 7: Reflect on Achievements: At the end of the day, reflect on what you’ve accomplished. Even if you’ve only completed a few tasks, acknowledge that you’ve made progress.

Step 8: Practice Self-Compassion: Remember that not every day needs to be perfect. Acknowledge the challenges you faced earlier in the day and give yourself credit for turning it around.

By setting achievable goals, breaking tasks into manageable steps, and gradually working through them, you’ve given yourself a clear purpose and a way to measure your progress. This process can help shift your focus from the negative aspects of the day to the accomplishments you’ve achieved. It also provides a sense of control and a boost in motivation, which can turn a not-so-good day into one where you end up feeling more productive, positive, and satisfied.

Take care of yourself

It’s important to take care of your physical and emotional needs. Make sure you’re eating well, drinking plenty of water, and getting enough sleep. Take some time for yourself to do something you enjoy, like reading a book, taking a bath, or listening to music.

Here’s how practicing self-care can make your day better:

Scenario: Imagine you’re having a day filled with stress, anxiety, and exhaustion. You woke up feeling overwhelmed, had a series of frustrating events, and your mood is at a low point. To turn the day around, you decide to prioritize self-care.

Step 1: Acknowledge Your Feelings: Start by acknowledging your negative emotions. Recognize that it’s okay to feel this way and that taking care of yourself is a valid response.

Step 2: Identify Self-Care Activities:

1. Physical Self-Care: Choose an activity that benefits your body, such as going for a walk, practicing yoga, taking a relaxing bath, or preparing a nutritious meal.
2. Emotional Self-Care: Engage in activities that soothe your emotions, such as journaling about your feelings, listening to calming music, or spending time with a beloved pet.
3. Mental Self-Care: Focus on activities that stimulate your mind positively, such as reading a book, solving puzzles, or engaging in a creative hobby.
4. Social Self-Care: Connect with someone who uplifts you, whether it’s a friend, family member, or a support group. Share your feelings or simply have a pleasant conversation.

Step 3: Create a Relaxing Environment: Set the stage for self-care by creating a comfortable and calming space. Dim the lights, play soothing music, or light a scented candle.

Step 4: Engage in Self-Care: Dedicate time to the chosen self-care activity. Fully immerse yourself in the experience, focusing on the sensations and benefits it brings.

Step 5: Embrace Mindfulness: While engaging in self-care, practice mindfulness by staying present in the moment. Let go of worries about the past or future, and fully experience the activity.

Step 6: Feel the Benefits: As you practice self-care, you may start to feel a sense of relief, relaxation, and even enjoyment. Your mood might begin to improve as stress and tension melt away.

Step 7: Reflect on the Experience: After engaging in self-care, take a moment to reflect on how you feel. Notice any positive changes in your mood, energy levels, and overall outlook.

Step 8: Continue Throughout the Day: Incorporate self-care into different parts of your day. It could be a brief meditation, a few moments of deep breathing, or a quick break to stretch.

By prioritizing self-care, you’ve actively taken steps to address your well-being and counteract the challenges of the day. Engaging in activities that nurture your body, mind, and emotions can lead to a significant shift in your mood. Self-care reminds you that you are deserving of kindness and that you have the power to improve your own well-being. As a result, your not-so-good day can transform into one where you feel more centered, rejuvenated, and better equipped to handle whatever comes your way.

Practice mindfulness

Mindfulness can help you stay present in the moment and reduce stress and anxiety. Try some deep breathing exercises, meditation, or yoga to help you stay centred and calm.

How to Practice Mindfulness:

1. Choose a Quiet Space: Find a quiet and comfortable place where you won’t be disturbed.
2. Sit or Lie Down: Sit in a comfortable position with your back straight or lie down if that’s more relaxing for you.
3. Focus on Your Breath: Close your eyes and bring your attention to your breath. Feel the sensation of each inhale and exhale. You can place your hand on your belly to feel it rise and fall with each breath.
4. Notice Sensations: As thoughts arise, gently bring your attention back to your breath. If your mind wanders, don’t criticize yourself—simply acknowledge the thought and return to your breath.
5. Scan Your Body: Gradually shift your attention to your body. Start at your toes and work your way up, noticing any physical sensations or areas of tension.
6. Observe Your Thoughts: When thoughts arise, observe them without judgment. Don’t get caught up in the content of the thoughts; simply acknowledge them and let them pass.
7. Use Your Senses: Bring your awareness to your senses. Notice the sounds around you, the feeling of your breath, the scent in the air, and any tastes in your mouth.
8. Practice Non-Judgment: As you practice mindfulness, avoid labeling experiences as “good” or “bad.” Approach your thoughts, sensations, and emotions with curiosity and acceptance.
9. Set a Timer: If you’re new to mindfulness, start with a short session, such as 5-10 minutes. Gradually increase the duration as you become more comfortable.

Benefits of Mindfulness

1. Reduced Stress: Mindfulness helps activate the relaxation response, reducing the production of stress hormones. This can help you feel calmer and more in control, even on tough days.
2. Emotional Regulation: By observing your thoughts and emotions without judgment, mindfulness can help you detach from intense emotions. This enables you to respond more skillfully to challenging situations.
3. Increased Awareness: Mindfulness encourages you to be fully present, allowing you to notice the beauty and positive aspects of your surroundings even on difficult days.
4. Improved Perspective: As you practice mindfulness, you might gain insights into your reactions and thought patterns. This can lead to a more balanced and rational perspective on the challenges you’re facing.
5. Enhanced Well-Being: Regular mindfulness practice can contribute to an overall sense of well-being, promoting feelings of contentment and gratitude.
6. Better Decision-Making: Mindfulness helps you stay present and focused, which can improve your ability to make clear and thoughtful decisions.

Reach out for support

Sometimes, we need a little help from our friends or family. Don’t be afraid to reach out to someone you trust and talk about how you’re feeling. You might be surprised at how much better you feel after talking to someone who cares.

Remember that it’s okay to have bad days. You don’t have to be happy all the time, but there are things you can do to help make your day a little better.

Conclusion

If you are not having a great day you can still make it a little better by practicing graitude, setting some small achievable goals, indulging in self-care, practicing mindfulness and by reaching out for support from your friends or family.

Remember, it is perfectly okay to not be okay and at times you don’t need to make the day better, you just need to feel all the feels. But also remember you will feel better if you take action.

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