We’ve all had those days where everything seems to go wrong from the moment we wake up. Whether it’s spilling coffee on yourself, missing an important meeting, or just feeling overwhelmed by life, a rough start can set the tone for the entire day. As an athlete, there were many days where I my morning didn’t get off to a great start, such as a poor performing preseason workout or an early shoot-around where my shot was off. Regardless, I had to be intentional about not to set a negative tone that would affect my entire day. I had to find a way turn my day around after having a rough start.
A little known fact about me: I’m typically not a morning person. I’ve had to work hard for years to be more positive each morning, especially when things don’t go my way from the jump. If you’ve had a rough start and don’t want a poor start to affect the next 24 hours, there are plenty of ways to turn things around and salvage your day.
8 Ways to Turn Your Day Around After a Rough Start
Take a Deep Breath and Reset: When things start to spiral out of control, it’s important to take a step back, take a deep breath, and reset your mindset. Close your eyes, inhale deeply through your nose, hold it for a few seconds, and then exhale slowly. Repeat this several times until you feel calmer and more centered. When I’m really worked up, I’ll try the ‘4-7-8’ breathing method: I’ll breathe in for 4 counts, hold it for 7 counts, and exhale for 8 counts. Repeating this exercise a few times helps relax my mind and body, serving as a physical and mental reset for me.
Practice Gratitude: It’s easy to focus on the negative aspects of a rough morning, but shifting your perspective to gratitude can make a world of difference. Take a moment to think about three things you’re grateful for, whether it’s your health, your loved ones, or even just the fact that the sun is shining. Expressing gratitude can help you cultivate a more positive outlook on the rest of your day. Gratitude is essential to overcoming obstacles, especially when you’re surrounded by successful, ambitious and hard-working individuals. Sometimes when my day is off to a rough start, it can be easy for me to feel worse when heading to my job, which typically means working in a fast- paced environment surrounded by very successful people. If I ever start feeling like I’m getting swept away in negativity or comparison, I pause, reflect and count the hundreds of thousands of blessings that are in my life. Doing this makes me feel so much better, and helps remind me of the things that are important.
Switch Up Your Movement: Physical activity is a powerful mood booster, so why not use it to your advantage? I suggest different types of activity for different people:
- Current athletes: if you’re playing high school, college or professional sports, you’re probably working out a lot, so additional exercise might not be the best. Sometimes, taking extra time to stretch while I was in school gave me a few minutes to loosen up my body and give my mind a quick reset.
- Former athletes if you consider yourself a weekend warrior, or a former athlete like myself who isn’t as active as I used to be, squeeze in that extra workout. A walk, quick run, stretch or 20 minute class can help boost your mood and help you reset at any point during the day.
Listen to Uplifting Music: Music has the power to uplift and inspire us, so why not create a playlist of your favorite feel-good songs? Put on some tunes that make you smile and sing along as you go about your morning routine. You’ll be surprised at how much better you feel after just a few minutes of listening to your favorite jams.
Connect with a Friend: Sometimes all it takes to turn a bad day around is a little human connection. Reach out to a friend or family member and vent about your rough morning, or simply chat about anything else that’s on your mind. Having someone to listen and offer support can make all the difference in how you perceive the rest of your day. On those days where I get an awful start, my day is literally made right after a talk with my sister. She knows me best, and has an amazing ability to layer truth, comfort and humor into our conversations. A talk with her, even if its just me venting, can make my whole day better.
Practice Mindfulness: Mindfulness is the practice of being fully present in the moment, without judgment. Take a few minutes to engage in a mindfulness exercise, such as focusing on your breath or paying attention to the sensations in your body. This can help quiet your mind and bring you back to the present moment, rather than dwelling on the events of the morning.
Treat Yourself: Sometimes a little self-care is all it takes to turn things around. Treat yourself to a small indulgence, whether it’s a fancy coffee, a piece of chocolate, or a few minutes of quiet relaxation. There have been a few times at work where I’ve needed to step out, go for a drive, or grab an ice cream. Treating myself helped me reset and give me the boost I needed to get through the day. Taking the time to do something nice for yourself can help boost your mood and remind you that you deserve to be happy, even on tough days.
Set Realistic Goals: Finally, take a moment to reassess your goals for the day and make sure they’re realistic given the rough start you’ve had. It’s okay to adjust your expectations and give yourself permission to take things one step at a time. One of the hardest adjustments I’ve had to make in life was being a parent. There were so many days where I felt like I didn’t do enough, and it used to bother me a lot. After a few years, I’ve learned to be kinder to myself and relax my personal expectations after I’ve given it my all. When I’m super overwhelmed, I break my big tasks down into smaller, more manageable chunks, and celebrate each small victory along the way.
By incorporating these strategies into your routine, you can turn even the roughest of starts into a positive and productive day. Remember, it’s not about avoiding challenges altogether, but rather how you choose to respond to them that makes all the difference. So take a deep breath, put on some uplifting music, and tackle the rest of your day with confidence and resilience. You’ve got this!