5 Things NOT to Do on a Bad Day

Some days just feel off. Maybe you woke up exhausted, got bad news, or everything seems to be going wrong. When you’re having a rough day, it’s easy to fall into habits that make things worse. I know because I’ve done it too—reaching for sugar, scrolling, staying up too late, thinking it’ll make me feel better. Spoiler: it never does.

Instead of letting a bad day turn into a bad week, here are five things to avoid—plus better ways to turn things around.

1. Don’t Numb Yourself with Sugar

That cookie, ice cream, or sugary coffee drink might seem like exactly what you need, but it’s a temporary fix with long-term consequences. Sugar causes a quick spike in energy, followed by a hard crash—leaving you feeling even more tired, irritable, and emotionally drained. Studies show that excessive sugar intake can worsen mood and increase stress levels.

I used to reach for chocolate or cookies every time I had a stressful day, thinking it would help. But an hour later, I’d feel even worse—tired, sluggish, and guilty.

What to do instead: Reach for something that actually fuels you, like a smoothie with protein and healthy fats, a handful of nuts, or a piece of dark chocolate (for that little boost without the crash).

2. Don’t Scroll Mindlessly

Social media is a highlight reel filled with perfect moments—dream vacations, flawless skin, happy families. If you’re already struggling, seeing everyone else’s best moments can make you feel worse about your own situation. Even though you know it’s not reality, it’s easy to fall into the comparison trap.

What to do instead: Take a social media detox, even if it’s just for the rest of the day. Instead, listen to music, call a friend, go for a walk, or do something that genuinely brings you comfort.

3. Don’t Ignore Your Feelings

It’s tempting to push away uncomfortable emotions or, on the flip side, get stuck overanalyzing them. Instead of fighting how you feel or spiraling into “why am I like this?” thoughts, try simply observing your emotions.

I remind my coaching clients all the time: emotions aren’t the enemy. They’re just signals, like a check engine light in a car. Instead of panicking or ignoring them, acknowledge them without judgment.

What to do instead: Name what you’re feeling—“I’m feeling overwhelmed right now, and that’s okay.” Give yourself permission to just be instead of trying to solve everything immediately. Journaling, deep breathing, or even just sitting in a quiet space for a few minutes can help.

4. Don’t Stay Up Late

Staying up late binge-watching shows or scrolling TikTok might feel like a way to escape, but lack of sleep amplifies stress. Poor sleep affects mood, decision-making, and even how you handle challenges the next day. Sleep deprivation can also increase anxiety and make everything feel worse than it really is.

What to do instead: Create a calming bedtime routine—dim the lights, put your phone on silent, and do something relaxing like reading or stretching. Getting quality sleep can completely change how you feel in the morning

5. Don’t Be Your Own Worst Critic

A bad day doesn’t mean a bad life. It’s easy to beat yourself up, thinking you should be more productive, should have handled something better, or should just “snap out of it.” But self-criticism only makes things worse.

What to do instead: Talk to yourself like you would a friend. Would you tell a loved one they’re failing because they had a rough day? Of course not. So don’t say it to yourself. Instead, remind yourself: This is temporary. I am doing my best. Tomorrow is a new day.