5 Things You Should Do If You’re Having An Off Day

• Mar 6 2019


Hey there Shockers!

In the off chance, today is turning out to be a day you want to forget, today’s blog post is a quick and actionable guide on what to do when you’re having a bad day.

While building good habits will help reduce the amount of “bad days” you have, the truth is we all have them.

Here are a few things you should do if you’re having an off day.

Deep breathe and meditate

There’s no getting around it. Some days are just tough.

Maybe you forget you had an upcoming deadline at work. Or maybe traffic was extra bad today, so you’re running late.

Or maybe one of a thousand things that could go wrong does.

You get in a fight with your partner. Your friend bails on grabbing drinks.

One of the quickest ways to regain control of your day is taking 5-10 minutes just to breathe.

Open up your favorite mediation app like Calm or Headspace, or take a few minutes to reflect on what you’re grateful for using the gratitude module in the Pavlok app (IOS & Android.)

Just focus on your breath. It’s amazing how much better you feel after a few minutes of focused breathing.

Get moving 

If you’re struggling to get through the day, another effective way to get back on track is moving your body.

If you’re at work, take 10-15 minutes to go for a walk outside. If you can’t leave the office, knock out a few pushups or jumping jacks.

It doesn’t matter what you do as long as you get your body moving.

While the goal shouldn’t be to get in a full workout, getting your heart rate up will promote the release of endorphins which helps improve your mood and focus.

Do something small

On days where you lack motivation, staring at your seemingly endless todo list can be incredibly overwhelming.

Instead of thinking about all the things you need to do, commit to taking one small action to build momentum.

Instead of dreading that massive blog post you have to write, commit to writing just 100 words.

Instead of thinking about doing all your taxes, take a few minutes to get your accounts in order.

The amazing benefit of doing one small thing is after you get started you often find it’s easy to continue with whatever you’re working on.

On “off days” getting started is often the thing you need to turn your day around.

Avoid spiraling out of control 

If you’re having a rough day, you may find yourself wanting to have a cigarette or turning to one of your favorite comfort foods.

It happens. We’re not perfect. If you do end up breaking one of your good habits or indulging in your go to unhealthy behavior, it’s crucial you stop yourself from going overboard.

Eating one cookie won’t drastically change your weight loss progress, but eating an entire box will set you back.

Don’t beat yourself up for a mini failure every now and again. Instead, work to ensure you don’t take a bad day and make it ten times worse.

Take a social media break 

One of our last tips for the day is to take a break from social media.

If you’re feeling down the last thing you need is to scroll through an endless feed of your friends and family at their ‘best.’

While there’s nothing wrong with enjoying Reddit, Twitter, or Facebook, social media is known to promote anxiety and feelings of loneliness, especially on your off days.

If possible take a day to disconnect completely. It’s amazing how quickly your mood can improve when you’re not stuck in the social media rabbit hole.

While some days are certainly going to be worse than others, giving these suggestions a try can help you navigate your off days and get back to crushing your goals.

-Team Pavlok

P.S. If you’re looking to start your day right, the Shock Clock 2 can help you establish powerful morning routines, and even reduce negative thinking.

[fbcomments countmsg="wonderful comments!"]

Not sure which habit to focus on first?

Answer a few simple questions and we'll help!



Habits, Technology & Behavioral Change