Five Ways to Turn Around a Slow Day

A day that starts slow doesn’t have to end slow. Try these five things next time you’re feeling unmotivated.

#1: Drink Coffee

There’s a reason two-thirds of American adults start their morning with coffee: it’s watered-down Adderall. When I drink it, I’m more productive. That builds great momentum for the rest of my day.

If you don’t want to rely on it daily, save it for when you need to lock in, like tackling a big project or doing something that requires deep focus. Think of it as your productivity switch.

Coffee is packed with numerous health benefits. Studies show it’s linked to longer life and a lower risk of heart disease, Parkinson’s, and even colon cancer.
(Source: Hopkins Medicine)

That said, caffeine affects everyone differently. Once you pass about four cups a day, you might start noticing digestive issues, anxiety, jitters, or poor sleep, especially if you’re drinking it after noon.
(Source: Health.com)

What I drink: I use a Keurig and add whole milk to my cup of Bulletproof “The High Achiever” Coffee.

Keep in mind, many coffee drinks are loaded with added sugar, which is not how you want to start your day… make sure to keep an eye out for that.

#2: Take a Cold Shower

Cold showers suck, but with hard choices come easier days. The second you jump in, your mind goes blank except for one thought: “Crap, this water’s freezing.” Your monkey mind doesn’t get the pleasure of worrying about who you’re starting in fantasy football this week. It instantly clears out all the mental chatter.

I usually do them twice a week, and the feeling afterward makes it worth it. You’ll feel euphoric, refreshed, and laser-focused. Your mind will feel sharper and more alive. Try it the next time you’re dragging or need a boost in your day.

On top of that, cold showers come with some solid health benefits: they can reduce inflammation and chronic pain, boost your immune system, improve metabolism, and help treat acne.
(Source: Vogue)

#3: Journal

There’s never been a time I didn’t feel better after journaling. It’s the first thing I turn to when I’m feeling anxious and need relief.

People will go through life without developing any self-awareness. Journaling helps you see what’s going on inside your head instead of just reacting to life on autopilot. Once you see the reality of what’s going on, that’s when you can finally see what needs to change in your life.

According to psychologist James Pennebaker, simply journaling about a stressful or traumatic experience for just 15–20 minutes a day can lead to measurable improvements in both physical and mental health. (Source: SAGE Journals)

#4: Wim Hof Breathing

Wim Hof breathing will turn a bad day around. It’s a deep, rhythmic breathing technique that floods your brain and muscles with oxygen. This surge makes you feel light, clear-headed, and charged up. Within minutes, your mind and body will feel refreshed.

What I love is how much focus it demands. A slow day often drags because your mind wanders without a clear sense of direction. However, when you practice Wim Hof breathing, you’re fully present in the moment. You have to follow the rhythm on the video, count your breaths, and feel your body respond immediately. Within minutes, your mind feels refreshed and ready to go.

Beyond the mental boost, Wim Hof breathing has been linked to a stronger immune system, better circulation, and greater stress resilience. When practicing, I always use this guided video: Wim Hof Breathing Method (YouTube).

#5: Workout

Out of all the methods I use to improve my day, working out has been the one that’s stuck the longest. It’s stood the test of time for a reason.

My favorite ways to move are weightlifting and running. During these activities, your body releases endorphins, which are chemicals that create that post-workout high and instant lift in mood. On top of that, cardiovascular fitness and muscle mass are two of the strongest predictors of how long you’ll live. (Source)

Along with that, there’s the satisfaction of getting something done, the confidence boost, and that undeniable sense of euphoria that follows a great session. Even getting out of the house can turn your day around.

The beauty of exercise is that it doesn’t have to look one specific way. It could be lifting weights, going for a run, hitting golf balls, playing basketball, tennis, or just walking outside. The best workout is the one you’re willing to do every day.

Everyone has off days, and that’s okay. But it’s important to remember that time is our most valuable resource. Once it’s gone, you don’t get it back. The good news is you can turn your day around at any moment. Don’t waste another hour feeling stuck. Take action now. Try one of these five methods, break the slump, and take back your most valuable resource: your time. The clock is ticking…