How to Stay Happy on a Bad Day

Everyone has bad days, and most people that experience them don’t see them coming. 
This makes it almost impossible to prepare for them ahead of time. But what you can do 
instead is set the intention to boost your mood and feel better with your habits. Instead 
of just feeling sorry for yourself and drowning in your own pity party, try thinking outside 
the box and find a way to be happy and grateful.


Get Some Fun Exercise

A bad day is not the day to force yourself to go for a run or use the elliptical at the gym if 
this is not the type of workout that brings you joy. It is the day for moving your body in a 
fun, enjoyable way. Any time you move your body, you are getting in a workout. While 
there is definitely a place for cardio and weightlifting, it’s not the only way to get 
exercise.

When your day doesn’t start off great, skip your typical morning workout, and do 
something fun. This helps to switch things up and keeps you from causing even more 
distress from forcing a workout you have absolutely no interest in. 

Is there a style of exercise that you have always wanted to try, but never have time for 
in your typical fitness routine? Maybe you have always wanted to try a Barre dance 
workout at home, or there is a local Zumba studio you can go to. 

This is also a great time to take your workout outdoors and enjoy nature at the same 
time. Go for a hike, head to the park for a long walk, or stroll down the beach. It gives 
you the exercise you need to boost your endorphins, while also allowing you to enjoy 
the sunshine.

When you can’t decide what you want to do, it doesn’t get better than just putting on 
some fun music and having a home dance party. 


Help Someone Else

Sometimes what you need to stay happy on a bad day isn’t for you at all, but for other 
people. It is a great time to think about ways you can give back. This can be as simple 
as donating to a charity you believe in, or asking a local shelter if they need volunteers. 

It is also a good time to check in on friends or family that have been ill or going through 
a difficult time to see if they need your assistance. Even if they just need someone to 
talk to or you go to lunch with someone you haven’t seen in a long time, it is such an 
amazing feeling connecting with others and helping where you can.


Get Outside

There are few problems that some time in nature can’t fix. Being outside is therapeutic 
in a number of ways. You can get some energy back and boost your mood thanks to the 
sun’s UV rays and natural source of vitamin D. The fresh air fills your lungs with oxygen 
and the scents and sounds of nature have a very soothing quality. 

No matter where you live, there are options for getting outside and enjoying some time 
with nature. You can move your workout outside and do yoga on your patio instead of 
inside your home. You can take your dog on a longer walk around the neighborhood 
instead of just letting them out in your backyard. You can eat lunch outside when you 
are on your lunch break at work, and get out of that stuffy break room. 

If the bad day occurs on a day off, why not go for a little drive somewhere scenic, or just 
sit outside for a few minutes and enjoy the stillness?


Vow to Make Tomorrow Better

Instead of just feeling sorry for yourself and letting the bad day ruin your mood, make a 
vow to make tomorrow better. Maybe there isn’t much you can do today to improve 
things, depending how bad your day went. But you always get a fresh start the next day. 
Don’t allow the negative energy from one bad day to carry in to the next just because 
you are still in a sour mood.

Before you go to bed, get out your journal or any notebook, and write down what you 
are grateful for. Even if you have a few small comforts, they are still blessings you can 
appreciate in your life. Finish off your journal entry by setting intentions to make 
tomorrow better, with a few ideas of how to make that happen.

 
