If you’re always in a bad mood, say goodbye to these 9 daily habits

We all have our good days and bad days.

But what if you feel like these bad days seem to outnumber the good ones?

Well, those consistent downers could be fueled by daily habits you don’t even realize you’re doing.


Drawn from personal experience, I’m about to pinpoint 9 daily habits that might be sabotaging your happiness.

If any of these sound familiar, it might be time to reconsider your daily routine.

1) Neglecting physical health

Is the first thing you ditch when you’re running low on time is your exercise routine? Or maybe fast food has become your go-to meal because you’re “too busy” to cook.

Either way, you’re unknowingly setting the stage for a bad mood. Why?

Because a lack of physical activity and a poor diet don’t just affect your waistline – they play a significant role in your mood too.

Let me explain how this works:

Exercise releases endorphins — the feel-good hormones, that help fight off feelings of anxiety and depression.

Similarly, a balanced diet provides the essential nutrients your brain needs to regulate mood.

But when you neglect your physical health by skipping workouts and opting for junk food, you’re depriving your body of these essential mood boosters.

The result?

A cranky, lethargic, and unfocused version of yourself that’s more prone to getting stuck in a rut of bad moods.

So, what’s the fix?

It doesn’t have to be a drastic life overhaul. Trust me, even 20 minutes of daily exercise can work wonders.

2) Overloading your schedule

Let’s face it: it’s easy to fall into the trap of trying to do everything at once.

How many times have you packed your schedule to the brim, believing busyness equates to productivity and success?

I bet it’s a lot, right?

Well, here’s the truth:

This constant hustle can easily lead to burnout, leaving us feeling stressed, overwhelmed, and perpetually in a bad mood.

That’s why I want you to do one thing:

Pause for a moment and evaluate your daily routine.

  • Are you giving yourself enough time for rest and relaxation?
  • Or are you squeezing in tasks back-to-back without taking a breather?

Just think about this for a moment.

Because if it’s the latter, then it’s time to reassess your schedule.

The key here is to learn that it’s okay to say no sometimes. Believe me, a lighter schedule can lead to a lighter mood.

3) Spending too much time on social media

Ready for a reality check?

Social media is messing with your mood more than you’d like to admit.

We all fall into the trap of scrolling through curated feeds that make us feel like we’re missing out or just not measuring up.

Sure, it promises connection and a quick entertainment fix.

But guess what?

The thing it often delivers is a hit to your self-esteem and a FOMO-induced sour mood.

Yes, studies show that the fear of missing out is a real thing and it’s doing a number on your mental health.

The truth is that scrolling through images of friends hanging out without you or seeing others succeed can easily breed insecurity and discontent.

Believe me, I’ve been there, and it’s a fast track to a foul mood.

These platforms are specifically designed to keep us engaged. But what we’re really engaging with is a skewed version of reality that messes with our self-perception.

And when your self-esteem takes a hit, so does your overall mood.

4) Skimping on sleep

This one is more straightforward:

A lack of sleep can do more than just make you feel tired.

It can affect your mood, memory, and even your ability to concentrate.

No wonder you’re always in a bad mood!

And you know what else?

Not getting enough sleep or having a disrupted sleep pattern can lead to irritability and increased stress levels.

Interestingly, the consequences of sleep deprivation mirror symptoms of depression.

Research has shown that people who suffer from insomnia have a tenfold risk of developing depression compared to those who sleep well.

So, here’s the thing:

If you’re constantly in a bad mood, take a look at your sleep habits and ask yourself:

  • Are you getting enough rest?
  • Is your sleep schedule consistent?

The solution is simple: aim for at least 7-8 hours of quality sleep per night.

Your mood will improve, your mind will be sharper, and you’ll be a lot easier to be around.

5) Surrounding yourself with negative people

They say you are the average of the 5 people you spend the most time with.

And if that’s true, then it’s essential to choose those people wisely, isn’t it?

I recall a period in my life when I found myself constantly surrounded by individuals who were perpetually pessimistic.

Their negativity seemed to seep into my life, coloring my thoughts and moods with their bleak outlook.

Wondering how I got through this?

Well, when I recognized the impact these individuals were having on my mood, I made a conscious decision to limit my interaction with them.

I decided to seek out positive influences instead.

I have to admit: the change was dramatic.

My mood improved, my outlook became more optimistic, and I felt a renewed sense of energy.

Sounds impressive?

Then it’s the right time to consider the company you keep.

Because surrounding yourself with positive, uplifting people can have a real impact on your mood and overall outlook on life.

6) Neglecting self-care

Self-care is not a luxury, it’s a necessity.

Yet, many of us feel guilty for taking time out to care for ourselves.

And you know what?

If you’re not setting aside time to recharge, it’s no surprise you’re in a funk.

This isn’t just about spa days or luxury treats— it’s about essential self-maintenance.

Here’s a quick list of areas to consider:

  • Physical relaxation: massages, warm baths
  • Emotional outlets: journaling, talking to friends
  • Mental breaks: meditation, short walks
  • Creative expression: painting, writing, cooking

Each of these points offers a way to rejuvenate a different part of you.

And the good news?

Many don’t require a ton of time or money, just a commitment to yourself.

Just start making self-care a non-negotiable part of your routine. Your mood will not only thank you but might just make a complete 180!

7) Not spending time in nature

Let’s get real for a moment:

How much time are you actually spending outdoors?

If the answer is “not much,” then you’ve got another piece of the bad mood puzzle right there.

I know it’s easy to get wrapped up in the daily grind, tethered to screens, and forgetting the world outside your door.

But that disconnect? It’s a happiness killer.

Trust me, being cooped up indoors all day can take a toll on your mood. 

Nature isn’t just a backdrop for Instagram photos. It’s essential for your mental well-being.

The fresh air, the greenery, the simple quiet — these elements ground us, relieve stress, and even boost serotonin levels.

And no — you don’t need a week-long hiking trip to reap the benefits.

Even a quick walk in the park can work wonders.

8) Not engaging in mindfulness

Speaking of the great outdoors, ever notice how nature effortlessly draws you into the present moment?

That’s mindfulness in action.

And it’s not just for when you’re surrounded by trees. Yet, if you’re always in a bad mood, chances are you’re not practicing mindfulness in your daily life.

The simple truth is that mindfulness is all about being present, aware of where we are and what we’re doing, and not overly reactive to what’s going on around us.

Even if it sounds simple, the hustle and bustle of modern life makes it easy to forget.

We’re often so caught up in our to-do lists and future worries that we forget to appreciate the now.

But sadly, this lack of mindfulness contributes to stress, anxiety, and—you guessed it—a persistently bad mood.

That’s why you should try incorporating small mindful moments throughout your day:

  • Take deep breaths when you’re stuck in traffic
  • Really taste your food during meals
  • Pause to appreciate a moment of laughter or a pleasant view

By taking the time to be present, you’re giving your mind the break it needs to improve your mood.

It’s a small change, but its impact can be profound.

9) Ignoring your feelings

Finally, let’s finish this list with one simple question:

Are you actually listening to yourself?

It’s the toughest habit to break but perhaps the most damaging.

Ignoring your feelings is like silencing an alarm that’s trying to warn you something is wrong.

And let me tell you, feelings are persistent. They’ll keep ringing louder until you can’t ignore them anymore, plunging your mood deeper into the abyss.

Perhaps not surprisingly, not acknowledging how you feel is a form of self-rejection, and that’s a heavy burden to carry.

So before blaming your bad mood on external factors, take a moment to tune in with yourself.

Your feelings are your internal compass, guiding you to what needs attention.

Maybe you need to set boundaries, have a difficult conversation, or simply let yourself cry.

While these actions require courage, imagine the emotional freedom you’ll gain!

Final thoughts

Now that you’re armed with this knowledge, you’re well on your way to cultivating a happier, more fulfilling life.

In a nutshell, your daily habits are more than just routines — they’re the building blocks of your mood and overall happiness.

But here’s the silver lining: habits can be changed.

Start by identifying what’s dragging you down and then take actionable steps to turn things around.

A happier you is not just possible, it’s within reach. 

Nato Lagidze

Nato is a writer and a researcher with an academic background in psychology. She investigates self-compassion, emotional intelligence, psychological well-being, and the ways people make decisions. Writing about recent trends in the movie industry is her other hobby, alongside music, art, culture, and social influences. She dreams to create an uplifting documentary one day, inspired by her experiences with strangers.

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