First of all, having a bad day (or days) are part of life for everyone. A bad day can mean falling off track of a good habit you’ve been working on creating, feeling unmotivated, sad, resorting to using unhelpful coping skills, feeling melancholic, not feeling like yourself, moodiness, anger… or whatever else it is for you.
 
But, it’s important to know the difference between intentionally giving yourself a break (understanding that it’s ok to not be ok) and unintentionally being pulled into identifying with your feelings day after day, to the point where you are struggling to get out of the cycle and back on track .
 
If your bad day is tied to a specific event or non-event (something that should have happened but didn’t), having an easy strategy will help you not get sucked into the negative thoughts and feelings that will further fuel your fear, feelings of failure, disappointment, and self-judgment.
 
When you can’t access the motivation from within, the key is to find it outside of yourself!
 
First, check in with yourself: what do I need the most right now?

• Is it inspiration, validation, a new skill, a piece of information, support, clarity, a little push, etc.?

 
Second, what is the best way to go about getting that?

• Is it talking to a specific person, listening to your favorite podcast (or episode), reading your favorite passage of a book, taking a solo walk, being in nature, watching motivational YouTube videos, writing affirmations, etc.?

 
Third, thinking ahead will be crucial for successfully implementing the first two steps.

• Don’t wait until you are in the depths of your feelings.
• When you feel motivated and inspired, write a note to yourself for when you’re feeling down.
• Make a list of things, people, & places that make you feel good and that have the power to propel you forward.
• Notice when you’re starting to feel overwhelmed… Take an intentional break before you are forced to take one.
• Pace yourself… Is what you’re doing and how you are living sustainable long-term or is it just a quick fix for the moment?
• Don’t buy into “I’m not motivated,” unless you learn how to motivate yourself, as motivation will not just come knocking on your door!

 
Take it easy on yourself, don’t throw away the good days and progress you made for a few shitty days. Embrace them, make space for them in a way that feels right to you and then notice when it’s time to leave them behind.

In the movie The Perks of Being a Wallflower, there is a scene in which the protagonist asks his professor about why we pick people who treat us like we’re nothing, and his professor answers: “We accept the love we think we deserve.” Of course we do. I’ve experienced this in my own life. Over the course of many years, I can clearly see how my circumstances always mirrored how I felt about myself. It was reflected in my relationships, in how I treated my body, and in my internal world and self-talk. ​​
 
I believe that how we see and feel about ourselves is the foundation, a blueprint if you will, from which we form other relationships and how we move through life. As you read, keep in mind that this is meant to be a guide for reflection and increased self-awareness, not self-judgement, so be gentle.
 
You may think to yourself, “I don’t really know what kind of relationship I have with myself.” Well, it is always reflected in your life. I don’t mean by the physical appearance but rather, how you truly feel about your life. Is it abundant with joy, laughter, adventure, meaning, health, connections, deep relationships, etc.? Are you creating new memories, or do most days feel gray and dull and you’re just ‘trying to get through it’?
 
Below, I’m sharing a few ways in which you can better understand your relationship with yourself. Keep reading and notice if there are any patterns you recognize in your life.
 
How you talk to yourself every single day.
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By this, I don’t necessarily mean speaking out loud to yourself (however, it could be), but rather what is that little voice in your head telling you most of the time; what kind of thoughts roam around your head. Do you tend to shame yourself, be judgmental, and self-critical? Well, we all do at times. But would you generally say that you like yourself or that you are your own worst critic? Are you overly focused on your ‘weaknesses’ and have a hard time letting go when you do or say something you thought was embarrassing? Are you trying hard to convey and maintain a certain image of yourself and struggle to show any “flaws” and “imperfections?” If you’re struggling to have an answer to these questions, imagine looking into your own mind. Spend a day just observing your thoughts. When you notice your mind wander, bring your attention back to observing your thoughts. Simply be curious as if you are meeting yourself and your inner world for the very first time.
 
Your actions and behaviors.

Do you spend your 24 hours on things that make you feel fulfilled at the end of the day, or do you end up feeling regretful, beating yourself up, and feeling out of control most of the time? Do you honor your passions, values, learning, and growth, or does it feel like you spend most of your days avoiding life and discomfort? Write down all of the things that you do during the day. We are creatures of habit, so what you do day-to-day is likely the same, hence, think of a typical day. Take a look at your list. Does it reflect time spent intentionally and meaningfully? What is something you would like to include more of in your days, and what seems to get in the way of you doing that? If you frequently feel like you’re just floating around from one thing to another, this exercise will give you a chance to slow down and chose what you want to be doing intentionally.
 
How you treat your body.

Also, how do you fuel your body? The way you nurture your body is so important. It will be the difference between feeling energized or depleted. Your body will rebel against not having good quality nutrients, or not having enough movement, or sleep. It will always tell you whether it is treated in the way that will propel vitality or fatigue, exhaustion, or lethargy. There is really no way around this one. For example, with our thoughts, over time we can learn how to change our thinking, but you can’t eat garbage and trick your body into believing that’s it’s good for you. What you put it is what you’ll get out, every single time. There is a plethora of research supporting the benefits of exercise and nutrition on mental health. This not to say that simply because someone works out and eats healthy it can be assumed they have a healthy mind and a healthy self-image. Another note, people have different nutritional needs and activity levels, but generally speaking, most of us have an idea of foods that make us feel sluggish and tired. I’m yet to see a person that thrives on a fast food diet.
 
Relationships with others.

Think about your current or last romantic relationship you had. How did you feel around this person most of the time? Did you feel like you can truly be yourself around them without judgment, or did you constantly have to watch what you said or did, felt flawed, or not worthy enough? Were you able to say ‘no’ to things that didn’t feel right, without feeling guilty? In a healthy relationship, one can compromise without feeling like they’re giving up themselves and their needs, and one is able to create boundaries still knowing they are valued and loved. Another important aspect to think about is, whether it seems like you keep attracting a specific type of a person over and over again. If you keep attracting kind and loving people and have great relationships, I’m guessing you’re not even reading this. But if you feel like you’re treated poorly and something feels wrong in your relationship - it’s an indication to listen to your gut feelings. Also, you could end up in a relationship with someone who appears like a decent human, but you either sabotage that or think that if this person was so great, they wouldn’t be with me.
If any of these resonate with you, there is a theory discussing this phenomenon. It’s called self-verification theory, and in a nutshell, it postulates that people prefer to be seen in the way they see themselves, and they will seek out interactions and people that will confirm their own self-image. Wait, what? For example, people who think positively of themselves will prefer to be around people who also see themselves positively. Ok that makes sense, but, when people have a negative self-image, they will prefer people who see them negatively, because it creates predictability.
 
Think about the areas of your life in which you feel like you are settling, giving up your needs and wants, or feel like there is more you could do, have, or be.