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This week’s B ME Bites Trivia Question:

Welcome to edition #31 of B ME Bites! This week’s edition of B ME Bites explores how to hit the reset button after a bad day with simple steps to recover quickly and shift your mindset.

Hit the Reset Button! How to Recover from a Rough Day in Minutes

Simple Steps to Quickly Shift Your Mindset and Turn a Bad Day Around

Bad days happen to everyone. Whether it's an overwhelming workload, a personal challenge, or simply a day where nothing seems to go right, it’s easy to feel drained and stuck. The good news? A bad day doesn’t have to turn into a bad week. With a few simple steps, you can hit the reset button, bounce back, and take back control of your mood and mindset.

Acknowledge the Bad Day (Without Dwelling On It)

First, it's okay to admit when you’re having a rough day. Acknowledge the frustration, disappointment, or exhaustion, without dwelling on it. Remember, what you focus on is what you get more of. The more you focus on the negative, the harder it becomes to let go. Simply recognising the day for what it was—a temporary rough patch—helps create space to move forward.

Take a Few Deep Breaths

It may sound simple, but breathing deeply is one of the quickest ways to reset your nervous system. When stress hits, the body’s fight-or-flight response kicks in, leading to shallow breathing and increased tension. Try this quick breathing exercise:

• Inhale slowly through your nose for 4 seconds.

• Hold your breath for 4 seconds.

• Exhale through your mouth for 6 seconds.

Repeat this for a few minutes to instantly lower stress levels and clear your mind.

Change Your Environment

Sometimes, a quick change of scenery can work wonders. Step outside, get some fresh air, or take a short walk. If you’re indoors, try decluttering or rearranging your space. These small changes can shift your perspective, clear mental fog, and reset your energy.

Do Something You Enjoy (Even for Just 5 Minutes)

One of the fastest ways to reset after a bad day is to engage in something that brings you joy. Whether it’s reading, listening to music, or taking a quick stretch, small pleasures can lift your spirits. Even just 5 minutes can make a difference in shifting your mood.

Let Go of What You Can’t Control

Often, bad days happen because things don’t go the way we expect. If your rough day was filled with events outside of your control, it’s important to practise letting go. Ask yourself: “What can I change right now, and what do I need to release?” Focusing on what you can control and releasing what you can’t allows you to reset mentally and emotionally.

End the Day with Gratitude

It’s easy to focus on what went wrong, but shifting your attention to what went right, even in the smallest ways, helps end the day on a positive note. Before you go to bed, write down or think of 3 things you’re grateful for from the day. This simple practice can help reset your mind for the better and make it easier to wake up with a more positive outlook. Your #FAB Daily Journal is a great tool to help with this.

How to Set Yourself Up for a Better Tomorrow

If you want to avoid carrying today’s stress into tomorrow, give yourself a little extra care before bed. Try these steps:

• Disconnect from Technology: Turn off devices at least 60 minutes before bed to calm your mind.

• Do a Relaxing Activity: Whether it’s reading, stretching, or journaling, spend some quiet time unwinding.

• Sleep Well: Prioritise getting a good night’s rest, allowing your body and mind to recharge for the next day.

The 4,5,3,2,1 Sleep Hygiene Routine can help you with this and you can find out more about it in the edition on Melatonin - The Sleep Superhero.

Remember, a bad day doesn’t define you. The way you reset and bounce back does.

What’s your go-to way to reset after a tough day?

Reader Spotlight

The following review was left after reading “Fat to Fabulous: Diet Free Weight Loss for Real Women”:

You can find out more about this book here.

Weekly Challenge

Your mission for this week, if you choose to accept it, is to do the following:

Challenge yourself to practise a 5-minute reset whenever you’re feeling stressed or overwhelmed. Pick one quick activity from the list below:

• Take 5 deep breaths to calm your mind.

• Step outside for fresh air and a brief walk.

• Spend 5 minutes listening to your favourite song.

• Write down 3 things you’re grateful for in a journal.

• Do a quick stretch to release tension.

Track how these small resets impact your mood and energy, and notice how quickly you can bounce back from a tough moment.

If you need some help, feel free to hit reply - let’s help you get started if you’re stuck!

B ME Bites is deliberately sent on a Friday morning (Aussie time) so that where ever you are in the world, you have the weekend to give yourself the gift of implementing a small change towards a better you. What will that small change be? Is there a change that you have been trying to make and haven’t yet succeeded? Give it another go, applying the above - you can do it!

Resource Roundup

You can download your #FAB3 Daily Journal by clicking on the picture below:

You can download the 4,5,3,2,1 Sleep Hygiene Routine checklist for free by clicking the image below:

Here’s a great tip from Jon Levy on what to do when you’re having a bad day:

If you want even more ideas on how to bounce back after a bad day, here are 43 for you!:

Below is a resource list that has been created with you in mind. Whenever something new that could be helpful is discovered or created, it’s added to the list, so check it out from time to time. If you’re strapped for time, once you open the page below, click on Resource List in the top menu, then click on the “Health Tools” link for a list of items that could be helpful on your path to a better you.

The answer to this week’s trivia question is:

Thanks for reading and the hope is that you found something helpful inside this issue. If you did, remember to share it with others whom could also find it helpful, using this link: https://bmebites.beehiiv.com

How did you like the content in this newsletter?

Hit reply and answer either 1,2 or 3, and, if the answer is 2 or 3, give the deets on what would make it a 1 for you!:

1. Loved it!

2. It was OK

3. Meh!

If you have an inspiring story, or a helpful tip or strategy to share, or if there is something specific you would like covered, please fill out the form below so that it can be shared with the community. Please note that this is a subscriber survey, so you may have to subscribe first (hint, hint…… 😉) : https://bmebites.beehiiv.com/forms/8d0dfdd1-4290-4e40-bff9-1f61b812c661

Until next week, keep taking one S.T.E.P.S step at a time! (If you missed the issue explaining The S.T.E.P.S Formula, you can check that out here)

Warm regards,

Shari Ware Chief Encouragement Officer at B ME Bites

PS - Here’s a little Friday funny for you!

PPS - B ME Bites is created using the platform Beehiiv. Beehiiv was built by the creators of Morning Brew, so it’s a newsletter platform built by successful newsletter creators and as such, is so easy to use! If you are looking to create your own newsletter and are looking for a great platform, you can check Beehiiv out here. They have a great free plan as well as paid plans when you’re ready to scale.