We’ve all been there: those days when the alarm goes off, and instead of springing out of bed with a “carpe diem” attitude, you just want to roll over and pretend that deadlines, responsibilities, and reality don’t exist.
You know the kind—the kind where even the best motivational quotes and three cups of coffee can’t seem to get your engine started. But here’s a comforting truth: inspiration isn’t some rare bird that only visits people with perfect lives. It’s something you can cultivate, even on days when your “get-up-and-go” has gotten up and gone.
Here are nine habits that could help you stay inspired even when life feels like it’s testing your patience.
Takeaways
- Start the day with a simple, mindful routine that suits you.
- Use humor to break the cycle of a bad day and give yourself a mental reset.
- Dedicate an hour to creativity to ignite your passion.
- Incorporate movement or dance breaks for quick mood boosts.
- Declutter small areas for a mental and visual refresh.
- Engage your senses to shift your focus and lift your spirits.
- Use affirmations tailored to your current challenges.
- Explore something new and let your curiosity lead.
- End the day with a gratitude and reflection ritual to refocus your mind.
Let’s set the record straight: a mindful morning routine doesn’t have to involve elaborate rituals with candles, essential oils, and 30 minutes of deep breathing (unless you want it to).
It’s all about starting your day with intention and a few moments that are just for you. Maybe that’s sipping your coffee while watching the sunrise or just spending two minutes with your eyes closed, taking deep breaths and appreciating the stillness.
Mornings set the tone for the rest of your day. Beginning your day with even a smidge of mindfulness could help you face challenges more calmly and keep your mind from spiraling into the “what-if” abyss before you’ve even had breakfast.
Quick Tip: If you’re not a morning person, no problem. Your mindful routine could be as simple as sitting up in bed, taking a deep breath, and giving yourself a silent pep talk like, “Alright, let’s do this, one step at a time.”
If there’s one thing that can make a bad day a bit brighter, it’s a good laugh. We’re not talking about a polite chuckle or a sarcastic eye-roll, but genuine laughter—the kind that sneaks up on you and makes you forget, even for a moment, why you were in a funk.
Laughter releases endorphins, those magical little chemicals that boost your mood and reduce stress. Think of laughter as your brain’s natural “refresh” button. According to The Mayo Clinic, laughter not only improves your mental state but can also soothe tension, helping you get back on track.
Try This: Make a “laugh list” that’s easily accessible on your phone—a collection of your favorite funny videos, memes, or clips from comedians who never fail to crack you up. On a tough day, give yourself permission to take a five-minute laugh break. It may sound simple, but it could be just what you need to shake off that dark cloud.
Quick Tip: If your day’s spiraling into seriousness overload, ask yourself, “What’s one thing so absurd it’s almost funny?” Sometimes, reframing your challenges with a touch of humor can shift your perspective.
When was the last time you did something creative just for the joy of it? No deadlines, no expectations—just you, a notebook, a guitar, or even that DIY project you promised you’d start three months ago. Spending an hour on a creative activity can be like hitting the “reset” button on your brain.
Engaging in creative activities allows your brain to shift gears from its usual task-oriented state to a more relaxed, exploratory mode. This not only helps reduce stress but could also reignite inspiration and excitement.
A new study finds that getting creative can significantly boost your well-being, offering opportunities for both self-expression and a sense of achievement.
Quick Tip: If dedicating an hour feels impossible, start with 15 minutes. Doodle on a napkin, write a silly poem, or play a song and pretend you’re performing at a sold-out concert (kitchen spatula as your mic, optional but recommended).
Picture this: You’re sitting at your desk, eyes glazing over, motivation slipping like sand through your fingers. What if, instead of fighting the fog, you stood up, turned on your favorite song, and danced like no one’s watching? Because, well, no one is watching. Movement is a simple way to snap out of a mental slump and feel instantly recharged.
Even a short burst of physical activity can give you a boost. Just 10 minutes of brisk walking can lift your mood, clear your mind, and increase your energy. Regular exercise helps lower stress and anxiety while building your self-esteem.
Fun Challenge: Create a 3-minute “dance emergency” playlist with songs that make you move, whether it’s Beyoncé’s greatest hits or an 80s throwback that brings out your best footwork. When the day starts dragging, press play and shake it out.
Quick Tip: If dancing isn’t your thing, even simple stretching or walking around the room can provide a mini energy boost. The goal is to get your body moving and your blood flowing.
A cluttered space can lead to a cluttered mind. If you’re feeling overwhelmed or uninspired, take 10-15 minutes to declutter a small area around you. It could be your desk, a shelf, or even your email inbox.
Clearing your space gives your brain fewer things to focus on and may help create a sense of order and calm.
Decluttering doesn’t have to be an all-or-nothing marathon. Start with clearing off your workspace, putting away stray items, or organizing that rogue stack of mail. You may find that as your space clears, so does your mind.
Quick Tip: Think of decluttering as a “mental palate cleanser.” It’s like giving your brain a fresh canvas to work with, and it might be just the thing you need to find new inspiration.
Sometimes, the fastest way to change your mindset is to engage your senses. Light a candle with a scent that reminds you of happy moments, sip on a refreshing cup of herbal tea, or listen to ambient sounds like rain or birdsong.
Our senses are closely tied to memory and emotion, which means that engaging them could trigger positive feelings and memories. A study from Northumbria University revealed that scents like lemon and peppermint can enhance mood and alertness.
Keep a small essential oil roller (peppermint or citrus is a good bet) on your desk. The next time you’re feeling sluggish, dab a bit on your wrist or neck and take a few deep breaths. You might be surprised at how it shifts your focus and energy.
Quick Tip: For a real game-changer, combine sensory experiences. Light a candle, turn on a playlist of calming nature sounds, and sip on something warm. Sometimes, a multi-sensory approach is just what the doctor ordered to snap out of a tough day.
Alright, I get it—affirmations can sound corny. But when you’re having one of those days where your inner critic is louder than usual, repeating a positive affirmation could help drown it out. The trick is to choose affirmations that feel authentic and resonate with what you’re going through.
A study found that self-affirmation can activate the brain’s reward system, helping us link positive thoughts with good outcomes. This means that individuals with a strong sense of self and confidence are more likely to associate positive affirmations with success.
Examples:
Quick Tip: Keep these affirmations visible. Whether it’s a sticky note on your computer or a screensaver on your phone, small reminders could make a big difference.
Curiosity didn’t just kill the cat; it may also be the antidote to uninspired days. When your routine feels stagnant, and nothing seems to spark joy, try leaning into your curiosity. What’s one topic you’ve always wanted to explore but never made time for? Today might be the perfect day to dip your toes in.
Learning something new stimulates your brain’s reward system and can improve your mood and motivation. Whether it’s reading about a new scientific breakthrough or watching a documentary on a topic you know nothing about, giving your brain a break from routine work may provide a burst of inspiration.
Quick Tip: Spend 20 minutes down a YouTube or TED Talk rabbit hole (a purposeful one, of course). Whether it’s the science of why we dream or how to bake the perfect sourdough loaf, following your curiosity could spark new ideas.
When the sun sets on a particularly tough day, it’s tempting to flop on the couch and forget it ever happened. But taking a few minutes to reflect on your day—what went right, what could have been better, and what you learned—can help you end on a positive note and set the stage for a better tomorrow.
Quick Tip: If writing feels too formal, do a quick mental recap while brushing your teeth or unwinding in bed. The key is to acknowledge that even on the hardest days, there’s usually something good, however small.
Staying inspired on tough days isn’t about chasing some elusive, magical solution. It’s about having a collection of small, reliable habits that lift you up and help you keep moving forward. Whether it’s a dance break in your living room, jotting down a few things you’re grateful for, or exploring a new topic out of sheer curiosity, each habit is like a tool in your mental wellness kit.
The next time your inspiration feels like it’s on a long vacation, remember these habits. Try one, try them all, mix and match, or add your own twist. The goal isn’t to have a perfect day but to make the tough ones a little easier—and to remind yourself that even when the spark feels dim, you have what it takes to reignite it.
