8 simple activities that can make a bad day better, according to science

We’ve all been there, haven’t we? Those days that just seem inherently bad from the moment you wake up.

You’re doing your best to power through, but everything just feels like a struggle.

And sometimes, it’s not even the big stuff. Maybe it’s just a string of little annoyances that pile up, turning a normal day into a nightmare.

Your mood plummets, your productivity tanks and you just can’t shake off the gloom.

But here’s the good news – science has your back! There are actually some simple activities that can turn that frown upside down, quicker than you might think.

In this article, we’ll explore these 8 happiness-boosting hacks backed by scientific research, which can make an awful day take a turn for the better. Sit tight and get ready to transform your blues into bliss.

1) Move your body

It’s not just an old wives’ tale – when you’re feeling down, moving your body can genuinely work wonders.

You might be thinking, “I can barely muster the energy to get through the day, and now you want me to exercise?” But hear me out.

It’s not about hitting the gym for a grueling workout or running a marathon. It’s about simple movement.

A quick walk around the block. A few stretches at your desk. A spontaneous dance party in your living room.

Any physical activity triggers the release of endorphins, those feel-good hormones that can boost your mood instantly.

Remember this scientific truth: motion creates emotion. Lace up your shoes and get moving – it might just turn your day around.

2) Start a gratitude journal

Continuing with the theme of small actions leading to big changes, let’s talk about gratitude.

Science has shown that focusing on the positive aspects of your life can significantly boost your mood, even on the worst days.

One of the best ways to do this? Keep a gratitude journal.

Now, I know what you’re thinking – “A journal? Really?” I was skeptical too. But then, I tried it for myself.

I was in the middle of one of those horrible, no-good, very bad days. By the time I got home, I was ready to crawl into bed and forget about everything. But instead, I decided to try this gratitude journal thing.

I sat down and forced myself to write down five things I was grateful for. They weren’t big things – in fact, they were pretty small. A cup of my favorite tea. A phone call from an old friend. The way the sun looked as it set outside my window.

And you know what? It helped. More than I thought it would.

Focusing on those small positives helped shift my perspective away from all the negatives that had piled up throughout the day. It didn’t magically solve all my problems, but it did make me feel a little bit better.

3) Harness the power of laughter

Ever heard the quote by Charlie Chaplin, “A day without laughter is a day wasted”? As usual, the silent film star was onto something.

Laughter really is a powerful antidote to stress, pain, and conflict. It lightens burdens, connects you to others, and keeps you grounded.

But you don’t have to take my word for it – science backs this up!

Laughter triggers the release of endorphins, the body’s feel-good hormones. This can result in a general sense of well-being and even temporary pain-relief. It diminishes stress and increases personal satisfaction.

So next time you’re having a bad day, try to inject some humor into your life. Watch your favorite funny movie or sitcom. Call a friend who always makes you laugh. Or even try laughter yoga – yes, it’s a real thing!

As Chaplin rightly pointed out, a day with laughter is never wasted – even if it started off as a bad one.

4) Tune into some tunes

Music, it’s not just for dancing!

Turns out, those beats and lyrics do more than just get our feet tapping – they have a direct impact on our mood.

In one study, participants reported feeling more happy and less stressed after listening to music. And it didn’t matter what kind of music it was – pop, rock, jazz, classical – as long as it was something they enjoyed.

And there’s more. Music has been found to lower cortisol levels – that’s the stress hormone that wreaks havoc on our bodies and minds.

Try putting on your favorite playlist or album. Let the music wash over you and see if it doesn’t make you feel a little bit better. Whether it’s the latest hits or old school classics that make you happy, turn up the volume and let the music do its magic.

5) Connect with nature

After moving, expressing gratitude, laughing it off, and jamming to your favorite tunes, what else can you do to improve a bad day?

The answer might just be outside your window.

Numerous studies have shown that spending time in nature can drastically improve your mood. This could be because it reduces anger, fear, and stress and instead increases pleasant feelings.

Even something as simple as a five-minute walk in a park can do wonders for your mood.

And it’s not just about the fresh air and beautiful scenery – although those are great too.

Being in nature can help you feel more connected to something bigger than yourself, which can put your problems into perspective. Even if it’s just for a few minutes during your lunch break, or even if all you do is watch the birds from your window.

It might not solve all your problems, but it could definitely make your day a little bit better.

6) Practice mindfulness

What’s next on the list of science-backed mood boosters?

Mindfulness.

Mindfulness is all about being in the present moment, fully aware of where we are and what we’re doing, without overly reacting or feeling overwhelmed by what’s going on around us.

It might sound a little abstract, but it’s actually very practical. And best of all, you can practice it anywhere, anytime.

Next time you’re having a bad day, try taking a few minutes to just sit quietly and focus on your breath. Notice how it feels as you inhale and exhale. Pay attention to the sensations in your body. Listen to the sounds around you.

This simple act of focusing on the present moment can help reduce stress and anxiety, improve focus, and boost mood.

7) Reach out to a loved one

Sometimes, no matter how much we move, express gratitude, laugh, listen to music, connect with nature, or practice mindfulness, a bad day just feels like… well, a bad day.

And that’s okay.

There’s another simple activity that can help you through those tough times: reaching out to someone you love.

Science has shown that social connections can significantly improve our mood and overall wellbeing. A simple conversation with a close friend or family member can provide comfort, reduce stress, and even stimulate the release of oxytocin, a hormone associated with feelings of love and bonding.

Sometimes, just knowing that you’re not alone in this world can make all the difference in turning a bad day around.

8) Practice self-compassion

We’ve talked about various external things you can do to improve a bad day, but now let’s bring the focus inward.

The final, and perhaps most important, activity is practicing self-compassion.

This is all about treating yourself with the same kindness and understanding you would offer to a friend in need. It’s about acknowledging that it’s okay to have bad days, to make mistakes, and to be imperfect.

Self-compassion can lead to less anxiety and depression, more happiness, and an improved overall mood.

So speak to yourself kindly in your mind. Remind yourself that everyone has tough times and that this too shall pass.

Because at the end of the day, the most important relationship you have is with yourself. And a little self-compassion can go a long way in making a bad day better.