How to turn a bad day into a good one

We all have those days—when everything feels off, and our mood is just...heavy. But bad days don’t have to define us. By bringing self-awareness and intentional actions into our lives, we can turn things around. Here’s a guide to transforming a bad day by leaning into self-awareness, focusing on relationships, and regaining a sense of control.

1. Start with a Check-In using “Your Line”

The first step to turning a tough day around is understanding where you are emotionally. At Intogreat, we use a tool called "Your Line," which helps gauge whether you're feeling "Above" or "Below" your Line. When you're Below, you might feel tense, irritable, or overwhelmed. When Above, you’re calmer, more content, and capable of seeing the bigger picture.

Checking in with Your Line involves taking a few moments to pause, breathe, and ask yourself how you’re truly feeling. This gives insight into your thoughts and emotions, which then gives you the choice to shift your energy. Maybe that means giving yourself permission to take a break or simply acknowledging what’s weighing you down.

2. Focus on what you can control

When we’re overwhelmed, it’s easy to spiral by focusing on things beyond our control. Here’s where the "circles of control and influence" can help. Picture three circles: the innermost is what you can control (like your thoughts, actions, and reactions), the middle is what you can influence (such as close relationships), and the outer circle is everything outside of your control.

Focusing on the innermost circle is empowering. When you channel energy into what you can control, you create a greater sense of calm. For example, if work is stressing you out, you may not be able to change deadlines, but you can take a few minutes to organise your tasks, or set boundaries around your time.

3. Change your physical environment

A small shift in your surroundings can create a big change in how you feel. If you’re stuck indoors, step outside for a few minutes. A quick walk, a change of scenery, or even moving to a different room can bring a fresh perspective. Nature, in particular, has a grounding effect that helps calm the mind and body.

4. Lean on relationships for support

Our relationships are some of the most powerful resources for getting through life’s ups and downs. Check in with a friend or family member who brings you comfort or spend a few minutes in meaningful conversation with a colleague or partner. Opening up, even briefly, reminds you that you’re not alone and can create a positive shift in your mood. If reaching out feels difficult, consider writing down your thoughts instead—a relationship with yourself is just as valuable.

5. Practice self-compassion

When you’re having a hard day, it’s easy to fall into self-criticism. But being kind to yourself is essential. Imagine how you’d support a friend in the same situation—then, extend that same empathy to yourself. Remind yourself that rough days happen to everyone and give yourself permission to move at your own pace. Sometimes, just a gentle reminder to treat yourself kindly is enough to shift your mindset.

6. Take a mini break for gratitude or reflection

Gratitude and reflection can shift your focus to something positive. Even on challenging days, taking a few moments to reflect on things you appreciate can soften the edges of negative emotions. Maybe you’re grateful for a supportive friend, a warm cup of coffee, or a recent accomplishment. This practice can help you end the day with a sense of peace, no matter how it started.

Turning a bad day into a better one isn’t about ignoring challenges—it’s about choosing to respond with awareness and kindness. By understanding where you are emotionally, focusing on what you can control, and leaning on relationships, you give yourself the chance to reset, find peace, and feel empowered. Life will always have hard days, but with these tools, you’re well-equipped to face them with resilience.