It’s natural to have bad days every once in a while. 

Maybe you woke up late, spilled coffee on your shirt, or had a conflict with a friend or colleague. 

These negative experiences can quickly take a toll on your mood, leaving you feeling irritable, anxious, or down in the dumps. 

When you’re stuck in a negative mindset, it can be difficult to engage in healthy behaviors like exercise, eating well, or getting enough sleep. This can further exacerbate your mood and lead to a vicious cycle of poor health outcomes. 

At work, a negative mood can lead to decreased productivity, poor decision-making, and conflict with colleagues.

You know, the truth is, no matter how much you plan something or how positive you are, bad days happen. On days like this, I like to remind myself that maybe not every day is a “good” day, but there is always something good in every day. If we look long enough, many good things are happening every day, no matter how many “bad” things try to counter it or how “busy” we feel.

Doing this isn’t always easy at first, but over time it can be. Sometimes in our community people say, “Easier said than done”. However, I like to counter that with, “Easier done when repeatedly said.” We have to train ourselves to seek the good on challenging days and this often requires us to say to ourselves the things that will boost our mood or move us into the habit of gratitude. We must challenge our limiting or negative beliefs with positive ones.

How Do I Boost My Mood When I’m Having a Bad Day?

When we get in the habit of reframing our negative thoughts and words, we not only instantly boost our mood, but also train our brain to think more positively over time.

“Look for something that makes your day every day, and soon enough, every day will be filled with things that make your day.”

– Kristen Butler

As the CEO of PoP and a mom of two young children, this happens to me almost daily in some capacity – either in work or family life. I don’t always have control over the energy that is being presented to me. That’s why I must intentionally create and hold the energy within. 

For example… As a mom, I have to sometimes play the role of mediator, counselor, nutritionist, housekeeper, and judge (among other roles, lol) and this brings situations that aren’t always ideal, but they are part of life. It is part of my role of being their Mom and I have to be grateful for the entire process. 

That’s the magic of gratitude.  When I focus on why I am grateful and/or the solution, I cherish the role of being a Mom who gets to help my girls navigate the challenges of their life in the best way that I know how, so that they can grow up and face life the best way that they can as adults. It’s truly a blessing and a privilege.

When I don’t look at my circumstances from this perspective, I am resentful of my role and continue to experience more reasons to feel resentful and stressed. I have seen the proof in this so many times and science even confirms this, it’s called 
Even so, circumstances don’t always work out as you expect them to, no matter how much you plan or prepare for them. It’s called life! Duality exists.  It happens to all of us, and yes, of course, even me.  During challenging times or even a series of challenging events,  I utilize all the tools I talk about in the 3 Minute Positivity Journal. These are like daily rituals ingrained in my subconscious that are almost automatic, because I’ve been practicing them for over a decade. I know they work, because my life has completely transformed along with tens of thousands, even millions around the world. So let’s dive into them, shall we?

5 Ways I Boost My Mood When I’m Having a Bad Day

1. Gratitude Check

Gratitude is the act of expressing appreciation for the good things in life. It is a powerful tool that can help boost your mood and improve your overall well-being. By focusing on the positive aspects of life, you can shift your mindset from one of lack to one of abundance, which can have a profound impact on your mental and emotional health. 

When you practice gratitude, you are more likely to experience positive emotions like joy, contentment, and peace. This is because gratitude helps you focus on the present moment and appreciate what you have, rather than dwelling on what you lack. It also helps you cultivate a sense of perspective, which can help you cope with difficult situations and setbacks. 

Research has shown that people who practice gratitude regularly tend to have better mental health, stronger relationships, and greater resilience in the face of adversity. They also report feeling more optimistic and less stressed. In short, gratitude is an essential component of a happy and fulfilling life. 

By taking the time to appreciate the good things in life, you can boost your mood and improve your overall well-being.

2. Daily Affirmations

Daily affirmations are a powerful tool for improving your mental and emotional well-being.

Affirmations are positive statements that you repeat to yourself regularly, with the intention of empowering yourself and shifting your mindset towards positivity. The practice of daily affirmations has been shown to have a range of benefits, including boosting self-esteem, reducing stress and anxiety, and improving overall mood.

3. Self-Care

Self-care is the practice of taking care of oneself physically, emotionally, and mentally. It is essential for maintaining good health and happiness. 

Self-care is important because it helps to reduce stress, anxiety, and depression. When people take care of themselves, they feel better about themselves, and their mood is boosted.

4. Focusing on Wins

Focusing on wins, no matter how small they may seem, is an essential aspect of success and personal growth. Celebrating these achievements can boost our mood and increase motivation to continue striving for more significant accomplishments. When we focus on our wins, we shift our attention from negative self-talk, doubts, and fears to positive thoughts and feelings of progress and accomplishment.

5. Mental Health Check

A daily mental health check is important because it allows you to stay aware of how you are feeling and identify any negative emotions or thought patterns that may be affecting your mood. By taking a few minutes each day to reflect on your mental state, you can address any issues early on before they escalate and become more difficult to manage.

While it’s normal to feel this way occasionally, it’s important to take steps to boost your mood and prevent it from spiraling out of control. 

When you’re feeling low, it’s easy to become overwhelmed by negative thoughts and emotions. Failing to boost your mood when you’re feeling down can have negative effects on your mental and physical health.