“Bad days” come in all forms – perhaps you woke up late, received terrible news, experienced car trouble, or disagreed with a colleague. Whatever the reason, sometimes a bad day can make us want to give up and start over tomorrow. However, there is a better option, and that is to reset a bad day!
Set a Positivity Reminder
“We have 60,000 thoughts every day, and 80% of those thoughts are negative. It doesn’t help that negativity is all around us. Turn on the TV, and it’s hard not to be bombarded with a constant stream of negativity,” Bill Murphy, Thriving in the Storm: Nine Principles to Help You Overcome Any Adversity.
This negativity, whether our thoughts or from an outside source, is enough to create a bad day. A great way to combat this problem is by using positive reminders.
“If you struggle to remain positive, one simple way to begin training yourself is to utilize the alarm on your phone. Set it at three different times throughout the day to go off and give it the title ‘think positive.’ You can call it whatever you want. ‘Love, happiness, and healing.’ Whatever gets you to kill your negative thoughts and start thinking positive… This will allow you to reset and focus.”
Talk to a Friend
Sometimes, the answer is as simple as talking with a trusted friend. Listening to yourself verbalize your thoughts can help you see things in a different light, and your friend may be able to offer some encouragement.
Expert tip: While it is okay to talk about what’s frustrating you, make sure you leave room in the conversation for positivity. What can you do to reset the day and not dwell on negative events?
Take a Break
If you’re stressed and dread finishing the day, give yourself a short break to reset your mind. Spend that time meditating, reading, journaling, or doing a healing exercise like a short infrared sauna blanket session. Even breaking away for 15 minutes can make a difference in how you approach the rest of your day.
Random Acts of Kindness
Nothing can reset a bad day like doing something nice for someone else. One small act can bring you – and the recipient – an extra-large dose of happiness. Here are a few ideas:
- Write a kind note to a friend
- Buy a stranger a coffee
- Compliment someone
- Help someone carry their groceries
- Leave a server a large tip
- Smile at someone “just because”
Do Breathing Exercises
Breathing exercises are another fantastic way to reset a bad day. Deep breathing increases the oxygen to your brain, promoting tranquility and reducing negative thoughts. This exercise also decreases emotional exhaustion, lessens pain levels, aids in mindfulness, and more. So, breathe the next time you need to reset a lousy day!
Create a Gratitude List
Gratitude is essential when it comes to shifting your perspective.
“To get started, ask yourself one simple question: What am I grateful for? That’s it. It might be your kids, health, family, job, or accomplishments… There is nothing I can say about gratitude that will do its power justice. It’s something you have to experience yourself to truly understand… Take just five minutes every single day to write down what you’re grateful for.”
Creating this list will help to re-center your perspective and remind you that not everything is terrible, even if you’ve had a bad few hours.
Put Your Problems in the Trash
Identify the cause of your “bad day” and write it down. But don’t stop there – once you’ve brought your problem to the surface and put it on paper, crumple it up and throw it away. While this will not solve all your issues, it will allow you to physically act out your “reset,” setting you up for a better day.
Give Yourself a Little Credit
Even on days when everything has gone wrong, give yourself credit for showing up and trying. Showing up, even when things seem to be going wrong, is better than giving up! Remind yourself that things will improve, and don’t forget to allow enough grace to make it through the day.
Set Yourself Up to Thrive Through “Bad Days”
“The way we handle the big things can be traced back to the way we handle the small things. What we do every single day prepares us for the bigger storms that we encounter in the future. It’s during those everyday moments and challenges that we train ourselves, whether we realize it or not. Unfortunately, too many people are setting themselves up for disaster by creating the bad habit of quitting the day… Instead, learn to reset the day. It may seem difficult at the moment, but simply sticking it out and making it through the day is one of the most beneficial things you can do to build up your fortress.”
Want additional tips for building your fortress and thriving through life’s storms? Be sure to order your copy of Bill Murphy’s helpful book Thriving in the Storm: Nine Principles to Help You Overcome Any Adversity today.