10 Simple Things to Do When You’re Having a Bad Day

Bad days happen. Whether it’s stress, exhaustion, or just “one of those days,” sometimes the small things can shift the way you feel. Here are 10 simple ideas you can try — no pressure, no overthinking, just little steps that make a difference.

1. Step Outside for 5 Minutes

Fresh air + a change of scenery = an instant reset button. Even standing on your balcony or walking around the block can help.

2. Drink a Glass of Water

Hydration affects your mood more than you think. Start with one glass — your brain will thank you.

3. Write Down What’s Bugging You

Grab a notebook (like The Grumble Chronicles) and just let it out. Sometimes naming the problem takes away half its power.

4. Move Your Body (Gently)

Stretch, dance, do a few push-ups — movement helps release stress and clear mental fog.

5. Listen to Comfort Music

Pick a song that makes you feel safe, nostalgic, or energized. (Bonus: sing along badly.)

6. Do One Tiny Task

Make your bed. Send one email. Wash a dish. A small win can create momentum.

7. Connect with Someone

Send a “thinking of you” text, call a friend, or talk to a pet. Human connection matters most on rough days.

8. Use a Cold Washcloth or Splash Water on Your Face

This signals your nervous system to calm down — it’s basically a mini reset for stress.

9. Name Three Things You Can Still Be Grateful For

Doesn’t have to be deep — coffee, your bed, or your favorite show counts.

10. Give Yourself Permission to Rest

Sometimes the best way to handle a bad day is not to fight it. Take a nap, put on comfy clothes, and try again tomorrow.

Remember — bad days don’t define you. They’re just days. Try one or two of these tips, and if you need a place to unload your thoughts, that’s what The Grumble Chronicles journal is here for.