100 Things to Do if You’re Having a Bad Day

So, you’re having a rough day… It happens to all of us. We feel down in the dumps and can’t seem to pull ourselves out of it. If this you, here are 100 things to do if you’re having a bad day.

When I’m having a bad day, there are certain things that I love to do. I’ve compiled a list of all of my bad day mood-boosting activities to pull myself out of a negative mindset on a tough day.

Some of these are super simple and quick (like under 5 minutes!) and some require some more time. Some can be done alone and some require a buddy. Lastly, some of these are super meaningful and focused on your health and some are just plain fun!

Hopefully, you can gain inspiration from the things I love to do when I’m having a bad day and I can help give you some ideas for how to overcome a bad day of your own!

100 Mood-Boosting Things to Do on a Bad Day

To help you navigate this long list of 100 things to do if you’re having a bad day, I’ve divided them into categories. I truly believe there’s something on this list for everyone.

15 Quick Things to Do on a Bad Day

These fast mood boosters are the perfect things for anyone to do if you’re having a bad day. They take less than 10 minutes and can drastically improve your mood.

1. Drink a glass of water
2. Have a solo dance party
3. Snuggle with your pet
4. Wash your face
5. Make a cozy, comforting drink

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6. Take 10 deep breaths
7. Do the 5 senses exercise
8. Write 3 things you are grateful for
9. Smile (even if you feel silly)
10. Stand in front of the mirror and list 5 things you love about yourself
11. Laugh (force it if you need to – laughter releases endorphins!)
12. Meditate for 10 minutes
13. Do a quick stretch
14. Grab a healthy snack
15. Listen to a happy song

15 Healthy Things to Do on a Bad Day

These ideas for a bad day are focused on health and its connection to mental wellness. Give these 15 healthy activities a try if you are having a rough day!

16. Go for a walk
17. Meal prep
18. Eat a healthy, delicious meal
19. Do a YouTube workout
20. Make a healthy dessert (healthy for the soul counts 😉 )
21. Walk your dog
22. Spend time in the sun (Vitamin D is good for happiness)
23. Do a healthy, balanced grocery shop
24. Take mood-boosting vitamins (Olly vitamins are my FAVORITE!)
25. Eat some veggies!
26. Take a shower

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16. Watch your caffiene intake (caffiene is anxiety-incresing)
17. Go to the gym
18. Limit alcohol intake
19. Step outside and get fresh air

15 Productive Things to Do on a Bad Day

Productivity can actually be a great way to boost your mood on a bad day. Even if it doesn’t sound fun, being productive makes you feel more purposeful and effective in your day. Additionally, many of the outcomes of productivity are mood-boosting too… we all feel better in a clean space!

31. Organize your desk
32. Clean out your fridge
33. Plan your upcoming week (this helps you feel more in control!)
34. Go through the car wash
35. Take out the trash
36. Make some extra money (that’s enough to make anybody smile 😉 )

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37. Start a habit tracker
38. Clear out your email inbox
39. Vacuum
40. Make your bed
41. Clean out your closet
42. Rearrange your space (a change in your space can be good for mental health, boost creativity, and energize you)
43. Clean your bathroom counter
44. Make a to-do list (it can help to get it down on paper if you’re feeling stress!)
45. Do a 10 minute tidy

10 Social Things to Do on a Bad Day

Human connection is unbelievably powerful. When you are having a bad day, it might be helpful to reach out. A simple conversation or a quick smile with another human being might just turn your day around.

(P.S. When you do something to make other people happy, YOU feel happier too!)

46. Call a friend
47. Compliment someone random in public
48. Grab coffee with someone you love
49. Go for lunch with someone
50. Buy a coffee for the person behind you
51. Text someone you haven’t talked to in a while
52. Write a letter

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46. Leave positive comments on 5 instagram accounts
47. Tell a coworker you appreciate them.
48. Plan a future get-together with someone
49. Go for a “walk and talk” with a friend
50. Send somone a gift for no reason

15 Relaxing Things to Do on a Bad Day

If you’re having a bad day, chances are good you might be feeling a bit of BURNOUT. Burnout is super natural and happens to the best of us. If we are not getting proper rest, both physically and mentally, our mental health can decline rapidly. You may need to just take some time to relax when you’re having a bad day. Here’s what you can do!

51. Take a nap
52. Watch a favorite movie
53. Sleep in
54. Go to bed early

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55. Take a warm bath
56. Read a book
57. Binge your favorite TV show
58. Put comfy clothes on
59. Practice self-care (here are 55 simple self-care ideas!)
60. Make your favorite dinner for yourself
61. Have a spa day (face masks, mani-pedi, etc.)
62. Get take out – yum!
63. Diffuse some relaxing essential oils in a diffuser
64. Light a candle
65. Buy yourself flowers

15 Emotional Things to Do on a Bad Day

Some of these ideas are a bit unique and might feel uncomfortable… but they are some of the most therapeutic things to do on a bad day. Sometimes when you feel really rough, you need to let it out… and it may not be in the way you expect.

66. Scream into a pillow
67. Drive with music blasting
68. Write a letter of frustration (don’t worry… you don’t have to send it!)
69. Cry it out
70. Rant out loud to yourself
71. Punch a punching bag
72. Throw away things that are making you upset (any items with negative energy – get rid of them!)
73. Block the numbers of anyone toxic and harmful in your life
74. Do an unfollow spree on social media
75. Listen to a song that makes you feel empowered
76. Call a loved one to vent
77. Squeeze a stress ball
78. Do a HIIT workout (this helps me if I’m feeling angry)
79. Write down frustrations and rip it up
80. Break something (safely!)

20 Reflective Things to Do on a Bad Day

Self-reflection is a really powerful tool if you find yourself having a bad day. Oftentimes, there are underlying issues that are causing you to feel this way. These deep and meaningful things to do on a bad day are helpful in potentially uncovering the issue AND instilling hope moving forward.

81. Free write journal – write anything that comes to mind!
82. Start a mood tracker journal
83. Listen to a deep, meaningful podcast
84. Make a list of everything weighing on your mind
85. Set goals for how to have a better tomorrow
86. Make a bucket list
87. Start a habit tracker
88. Brainstorm a list of self-care ideas
89. Start a manifestation list

{RELATED POST: How to Write a Manifestation List that WORKS}

90. Color in a coloring book (this can calm you and help get your thoughts rolling)
91. Answer some self-reflection questions
92. Consider seeing a therapist
93. Set goals for the next month
94. Write 10 things you are grateful for
95. Create positive self-affirmations to paste around your house
96. Make a list of everything you feel is holding you back from your dream life
97. Create a vision board
98. Do a messy brain dump – get it ALL out!
99. Do a guided meditation for self reflection
100. Write a love letter to yourself

There you have 100 things to do if you’re having a bad day!

Even though bad days are totally normal, they are tough. When I am having a bad day, these are the top 100 things I try to do to pull myself out of it.

The reality is, bad days are part of being human. Most days, these mood-boosting activities can help me overcome my bad day, but sometimes the negative feelings linger. Try to not be too hard on yourself. We all have those rough days… but hopefully, this list can help you combat most of them!

Sending all my love and hopes for happy days!

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