converting bad day to good day

Converting a Bad Day into a Good Day

Is a bad day really set in stone? When going back to bed and hiding under the duvet is not an option how do you convert a bad day into a good day?


Which category do you fit in to?

How often are you seeing people write off the day because a couple of things didn’t go to plan first thing in the morning? Most of us probably fall into one of two categories.

Those who comment on how it is the worst day ever and that we should just go back to bed


Those of us who shrug our shoulders and focus on making the best of the day ahead

Your choice of mood to convert a bad day into a good day

We can choose our response, our moods and emotions.  We can choose which mood we take into the day and which mood we leave behind. We can think of things we are grateful for, choose our priorities for the day, put on some happy tunes and decide we are going to make the best out of what the day brings and seek out the positives.

We could alternatively look for all the things that will confirm why it is the worst day ever. This is called ‘Confirmation Bias’.  We look for all the things that will confirm what we are thinking. This can be positive or negative. Which do you choose to look for – positive or negative? 

Daily focus and habits

You can also influence how you start and finish your day. Start the day positively by saying out loud at least three things you are grateful for; even if you start with something simple like waking up in a warm bed.  The more you do this, the more you will find it easier to think of lots to list off.

At the end of the day, list at least three things that have been successful about the day; what were your wins? It is easy to lie in bed and think about all the things that have gone wrong with the day, but even the most challenging days will have some wins in them. If we can remind ourselves of these, then we can find perspective and balance.

This should be a daily focus and is how you convert a bad day into a good one.

Pause, reflect and evaluate

When the day doesn’t go to plan, ask yourself the following questions;

  • What is my emotional response and is it helpful to the situation?
  • Can I control or influence the situation?
  • If I cannot control it, can I learn anything from it?

These three questions can help you to pause, reflect and evaluate the situation.  So often we get caught up in an emotion that is not helpful to us. Often the emotion is not the feeling that sits underneath it, for example, fear coming out as anger. A pause to reflect and evaluate can help us to determine if the emotion is helpful and if we need to reconsider our response.

If we cannot influence or control a situation, then we need to consider and control our response to it.

Do you need to ‘Shut Up, Move On’?

As Paul McGhee describes in his book, ‘S.U.M.O.  Shut up, Move on’, our attitude can carry us forward, or hold us back.

The book describes six principles that are designed to help you respond to adverse situations with a positive attitude. In short, the book describes the following;-

When the elements of a bad day pop up what will you do? Look to confirm that it is a bad day or look for the positives, take responsibility and S.U.M.O?

Reference: Paul McGhee S.U.M.O. Shut up, Move On

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