Push Through Any Workout with These Trainer Mantras

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This article originally appeared on DailyBurn.com

We’ve all been there: You’re at the end of a workout class when the instructor says you have another set of burpees to do. Your muscles and your mind want to scream “no” as soon as the words come out of her mouth. You can’t possibly push through another cardio set…except you can. And you should.

Even some of the toughest trainers – ones who barrel through sprints and hoist heavy weights like they’re lighter than shaker bottles – play this mind game. And it all comes down to mental toughness and a few motivating mantras. So next time you’re up against a round of squat jumps or your last 50 meters of a 5K, channel these mental tricks from our top fitness pros. The only question you’ll have left to ask yourself: Can you handle the ego boost you’ll feel at the finish?

RELATED: 19 Positive Affirmations That’ll Change the Way You Think

13 Mantras Top Trainers Use to Boost Their Mental Toughness

1. “How we do anything is how we do everything.”

“The way we practice is the way we perform, so in moments of fatigue it’s a great reminder that even now – especially now – I need to give my best. The mantra motivates me to give 100 percent even when I’m tired or don’t feel like it. And these are the moments that help form my habits and shape my mentality as an athlete.”

-Milan Costich founder of PREVAIL boxing

2. “Do more than expected.”

“My main mental focus while training and pushing through my last rep always circles back to what was embedded in me as a professional athlete. The importance of finishing is something I’ve carried with me not just in training but in life. I constantly remind myself of what I’ve accomplished simply by doing a little more than expected. Holding myself to that standard doesn’t change with how I train myself. Chasing greatness in all things is a mentality for me… a way of life. What you achieve is dictated by how you respond when you’re being challenged the most.”

-Curtis Williams, owner of Training C.A.M.P. and former NFL player

RELATED: Meditation Meets HIIT in New Mindful Fitness Approach

3. “Think of how good you’ll feel.”

“Sometimes when I struggle with motivation, whether it’s finishing a workout or even just getting to the gym in the first place, I try and tell myself, ‘Just think of how good you’ll feel when you’re done.’ Remembering the feeling of finishing a workout strong or pushing myself to do more than I thought I could always gets me through and keeps me coming back time and time again!”

-Nora Minno, trainer on Daily Burn 365

4. “Let’s go!”

“Some days are just a struggle! But that doesn’t mean I give up; it means I have to get creative. The mind is the most creative and powerful muscle so I can either let the blues take over or I can shift my attitude and make it happen. My mantra ‘let’s go!’ is so simple but it really pumps me up. I also dance it out. I do just a little movement, side to side, shake out my hands and take a deep breath – all while repeating ‘let’s go!’”

Astrid Swan, celebrity trainer

RELATED: 9 Ways to Find Workout Motivation (Every Damn Day)

5. “Gratitude and competition.”

“On days where I want to stop the workout, I’ll think about how grateful I am to have a strong, healthy body, and how lucky I am that I get to choose the gift of exercise. It’s not a punishment. On the other hand, I am very motivated by competition. So on days when I take class, I’ll take a mental note of who I think is a better athlete than me, and he/she will be my mental competition. It makes me work harder and it also makes it more fun for me.”

Ashley Borden, celebrity trainer

6. “I’ve got this.”

“I repeat this passionately – and with conviction. I also take a moment before a truly challenging moment, set or interval, and visualize the experience as clearly and authentically as possible. For example, seeing myself perform each rep of a set and vividly imagining what it will feel like, especially the last couple reps. I see and feel the struggle and myself successful in overcoming it. I actually feel my nervous system start working. I think that feeling is so important. Then during the movement, I focus all attention and energy on the muscles working and imagining them bursting with power. I also make sure to be fully in it until the very last second – like, bar back in the rack – before shifting my focus.”

-Gregg Cook, trainer on Daily Burn 365

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19 Healthy Recipes You’ll Actually Want To Eat

Meals that make eating healthy seriously easy…and tasty.

It’s hard to come by healthy recipes that actually taste good and don’t take FOREVER to make.

It's hard to come by healthy recipes that actually taste good and don't take FOREVER to make.

It’s also easy to reach for your phone and order takeout, or pop some very processed freezer foods into the oven, just in time to watch your favorite show. But neither option is likely to keep you full or help you meet your fitness and nutrition goals (whatever those may be).

So for your convenience, we rounded up some delicious-looking recipes that are easy to make and will actually keep you satiated until it’s time for your next meal. They also include only whole, minimally processed foods, and have very little added sugar, if any at all.

Alright, prepare your cooking supplies and let’s get into it!

Universal Pictures / Via weheartit.com

Cheesy Cauliflower Breadsticks

Cheesy Cauliflower Breadsticks

There is never a bad time for cheesy “bread.”

Here’s the recipe.

Jo (Jo Cooks) / Via jocooks.com

Mexican Street Corn Chicken Salad

Mexican Street Corn Chicken Salad

You can save time preparing this delicious salad by oven-grilling or baking the corn.

Here’s the recipe.

Jocelyn (Inside BruCrew Life) / Via insidebrucrewlife.com

Easy Weeknight Chicken Fajitas

Easy Weeknight Chicken Fajitas

You can throw this versatile recipe over a bed of greens, brown rice, or just eat it by its zesty self.

Here’s the recipe.

Faith (Home Ec. at Home) / Via homeecathome.com

Five-Minute Cheesy Zoodles

Five-Minute Cheesy Zoodles

Crank out these zoodles and have dinner on the table in no time.

Here’s the recipe.

Dashing Dish / Via dashingdish.com

Winter Squash, Leek, and Vegetable Soup

Winter Squash, Leek, and Vegetable Soup

This rich winter soup will warm you to your toes.

Here’s the recipe.

Jenni and Mimi (The Naughty Nutritionists) / Via thenaughtynutritionists.com

Peppers and Chipotle Chicken Burgers on a Portobello Bun

Peppers and Chipotle Chicken Burgers on a Portobello Bun

Because who doesn’t crave a savory, cheese-covered burger every now and then?

Here’s the recipe.

The Leaner Approach / Via theleanerapproach.com

25-Minute Chicken Cauliflower Fried Rice

25-Minute Chicken Cauliflower Fried Rice

Sneak more veggies into your meal with this tasty take on ~fried rice~.

Here’s the recipe.

Lacey (A Sweet Pea Chef) / Via asweetpeachef.com

Five-Minute Oatmeal Power Bowl

Five-Minute Oatmeal Power Bowl

Quick, simple, and it will keep you full as you take on the morning.

Here’s the recipe.

Angela (Oh She Glows) / Via ohsheglows.com

Cauliflower Risotto

Cauliflower Risotto

You’re going to want the whole pot for yourself.

Here’s the recipe.

Cara (Fork and Beans) / Via forkandbeans.com

Salmon and Shredded Brussels Sprout Tacos

Salmon and Shredded Brussels Sprout Tacos

This is how to up your fish taco game.

Here’s the recipe.

Alyssa and Maria (Spinach 4 Breakfast) / Via spinach4breakfast.com

Turkey And Quinoa Stuffed Zucchini Boats

Turkey And Quinoa Stuffed Zucchini Boats

Mix it up. Scoop it in. Bake. And voilà!

Here’s the recipe.

Lacey (A Sweet Pea Chef) / Via asweetpeachef.com

One-Pot Mexican Shakshuka

One-Pot Mexican Shakshuka

Eggs baked in a skillet of tomato sauce, topped with cheese and avocado. Yes, please.

Here’s the recipe.

Krista (Joyful Healthy Eats) / Via joyfulhealthyeats.com

Shrimp and Avocado Salad With Miso Dressing

Shrimp and Avocado Salad With Miso Dressing

PSA: Avocado and shrimp make a damn good duo.

Here’s the recipe.

Lindsay (Pinch of Yum) / Via pinchofyum.com

Pizza Frittata

Pizza Frittata

Pizza for breakfast? Yep, we’re on board.

Here’s the recipe.

Nupur (The Veggie Indian) / Via theveggieindian.com

30-Minute Spicy Ancho Turkey Chili

30-Minute Spicy Ancho Turkey Chili

This chili will spice up your life. Or, your dinner, at least.

Here’s the recipe.

Pinch of Yum / Via pinchofyum.com

Spaghetti Squash With Bacon, Spinach, and Goat Cheese

Spaghetti Squash With Bacon, Spinach, and Goat Cheese

This crowd favorite will have you forgetting you’re consuming spaghetti squash.

Here’s the recipe.

Lauren Zaser / BuzzFeed / Via buzzfeed.com

Zoodles With Chicken and Spicy Almond Butter Sauce

Zoodles With Chicken and Spicy Almond Butter Sauce

Almond butter for president.

Here’s the recipe.

Lindsay (The Lean Green Bean) / Via theleangreenbean.com

Healthy Cajun-Style Charred Okra and Shrimp

Healthy Cajun-Style Charred Okra and Shrimp

Gumbo is always a good idea.

Here’s the recipe.

Tamara (Beyond Mere Sustenance) / Via beyondmeresustenance.com

Four-Ingredient Creamy Vodka Steak Pasta

Four-Ingredient Creamy Vodka Steak Pasta

You had us at four ingredients.

Here’s the recipe.

Lindsay (Pinch of Yum) / Via pinchofyum.com

24 Little Things Busy AF People Do To Stay Healthy

Simple steps you can take to feel a little healthier this year – whether it’s mentally or physically.

Kate Bubacz / BuzzFeed News

Leading a healthy lifestyle can be tough, especially if your schedule is busy AF.

Leading a healthy lifestyle can be tough, especially if your schedule is busy AF.

So we asked the BuzzFeed Community to tell us about the small and doable steps that they took to live a healthier lifestyle in 2017.

Here are all the awesome things they had to say!

BRAVO / Via gfycat.com

Free yourself from believing that it’s your responsibility to make everyone happy.

Free yourself from believing that it's your responsibility to make everyone happy.

I’m a people pleaser so it’s really uncomfortable for me when someone is mad because I always think it’s my fault. But I started therapy and learned that many times it’s not my fault when people are angry, and it’s not my responsibility to use all my time and energy to make them happy again. Sometimes people just need to work it out themselves.

jennab17

Warner Bros. Pictures / Via gifimage.net

End those draining friendships that have been taking a toll on your mental health, or at least stop devoting your time and mental energy to them.

End those draining friendships that have been taking a toll on your mental health, or at least stop devoting your time and mental energy to them.

I finally broke off some friendships that were having a really negative impact on my life, and it helped my mental health tremendously.

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Leave the house at least once every single day.

Leave the house at least once every single day.

I’ve found staying inside all day sounds comfortable, but actually just makes my depression worse, especially during the winter. So now I make sure to leave the house every single day, even if it’s my day off, it’s raining, or I’m sick. I’ll just take a short walk to Starbucks, go around the block to a park, get groceries, etc. It’s really important to get some fresh air, get your blood pumping, and be outside.

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Put a “no bullshit” policy into effect, and hold yourself accountable.

It means not lying, not hiding the truth, and not accepting anything less from anyone else. I decided to become more open about my feelings and it’s had a really positive effect on my overall mental health. Being compassionately honest with myself has helped me face my unhealthy habits and show me where I could use a little work and self-reflection. It’s hard but I’m getting there!

ameliarf

BRAVO / Via gifsec.com

Try to drink more water and tea, and less sugary coffees, juices, sodas, and alcohol.

Try to drink more water and tea, and less sugary coffees, juices, sodas, and alcohol.

Of course I still need coffee every once in a while, and some weekends it’s really tough to cut down on alcohol. But overall, not drinking soda and juice at all has really helped my body feel better! I’ve also started really enjoying water.

puckvandenb

tenor.com

And quit drinking diet sodas, too.

And quit drinking diet sodas, too.

I was never one for “regular Coke,” but I was drinking five to six cans of Diet Coke per day. Sometimes it was all I was drinking. I decided to give it up and haven’t had one for exactly one year. I feel so much better because of it and now can’t stand the thought of drinking it again. I had raging headaches and cravings for the first week or so, and now I don’t even crave it. It might be a small thing, but it has made a huge difference. Now I’m committed to working on the rest of my physical health.

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Coca Cola / Via giphy.com

Try an app, like Fabulous, that helps you take up small healthy habits and stick with them.

Try an app, like Fabulous, that helps you take up small healthy habits and stick with them.

When I turned 31 this year, I wanted to make a healthy change, but I’ve always had trouble keeping up with new habits. So I did a little looking and found an app called Fabulous that’s all about making and upkeeping small changes. It has an easy-to-use interface, it’s not overwhelming, and it can be tailored to your individual goals and needs.

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Google / Via design.google

Do simple at-home workouts, even if it’s just some stretching or a few sets of crunches.

Do simple at-home workouts, even if it's just some stretching or a few sets of crunches.

I’ve been going to yoga classes three times per week for a few years now. But this past year, I️ started doing yoga every day at home, whether it was a full routine or just stretching. It’s definitely paid off!

annad411f3b104

Lauren Zaser / Via buzzfeed.com

Slowly use less of, and maybe eventually try to cut out, sugary sauces and condiments.

Slowly use less of, and maybe eventually try to cut out, sugary sauces and condiments.

When eating, I started cutting out all the additional sauces and condiments that I was adding to my food, especially when I ate out. I realized that it was just a habit to drench my food in sauces and that I was really just eating unnecessary empty calories and added sugar.

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NBC / Via gifmania.co.uk

Try eating less added sugar altogether.

Try eating less added sugar altogether.

Back in May, I gave up all added sugar for three weeks. I had been thinking about doing it for a while, but I was really inspired to do it by a BuzzFeed article I read! The article helped me realize that I actually can kick a sugar addiction and it made me so much more conscious of what’s actually in the foods I’m eating. I don’t follow a specific diet at the moment, but I do think about and apply some of the healthy habits I’ve learned every day now.

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Stop crash dieting, and focus more on learning what’s actually in the food you’re eating.

Stop crash dieting, and focus more on learning what's actually in the food you're eating.

I stopped the toxic dieting cycle that has caused me to be miserable for more than half of my life and it’s helped tremendously! I’m now working on happily living life without worrying about the food “rules” that have been ingrained in us and am currently giving a giant middle finger to the diet industry.

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NBC / Via tenor.com

But definitely add more veggies into your diet.

But definitely add more veggies into your diet.

Even if it just means eating a small side salad once per day, or throwing some frozen veggies in with your stir-fry dinner.

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NBC / Via imgur.com

Allow yourself to sleep in just an extra 10 minutes every morning.

Allow yourself to sleep in just an extra 10 minutes every morning.

It’s weird, but just having those extra 10 minutes to relax and wake up slowly made my mornings a lot less frantic.

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CBS / Via reactiongifs.com

Tackle only one thing on your to-do list at a time, and don’t beat yourself up over things taking longer than you thought.

Tackle only one thing on your to-do list at a time, and don't beat yourself up over things taking longer than you thought.

Making a conscious choice to only take on one problem at a time, and not beating up on myself when I took a step backward in my progress, was very key for me this past year. I always felt like a failure because I was expecting so much out of myself and holding myself to unrealistic standards. Once I started taking my time with things, and allowing myself to enjoy the progress I was making, no matter how small it was, my daily outlook became so much healthier.

deliriouslyhappy

Buena Vista Pictures / Via giphy.com

Make your mental health a priority and maybe find a professional who can help you do that.

Make your mental health a priority and maybe find a professional who can help you do that.

I found a good psychiatrist who has been helping me find a medication combination to treat my bipolar and borderline personality disorder. He’s been very encouraging and is smart and thorough when explaining medications, therapies, and any other issues that I find myself struggling with.

I may not be totally healthy yet, but I am well on my way to a better 2018.

micheleb10

instagram.com / Via Instagram: @ellicottcitygirl

Start following social media accounts that will inspire you to eat/live healthier.

Start following social media accounts that will inspire you to eat/live healthier.

I started following @inspiralized, bought a multi-blade spiralizer from Amazon, and tried to make more meals with veggies and less pasta throughout the week. The recipes have been so easy and delicious!

bilbo15

instagram.com / Via Instagram: @inspiralized

Stop grocery shopping on an empty stomach.

Stop grocery shopping on an empty stomach.

This seems so small, but I always made sure to never shop on an empty stomach. I realized that when I shopped while I was hungry I was buying junk that I didn’t need or even really want. Shopping on a full stomach has helped me eat healthier and save money.

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Netflix / Via tenor.com

Stock your home with ~healthyish~, delicious groceries you’ll actually want to cook with.

Stock your home with ~healthyish~, delicious groceries you'll actually want to cook with.

Learning to cook helped me 100%. Now I stock up on canned and frozen foods that I can doctor up in various ways, so that when I’m hungry, I can throw something together instead of getting fast food (which, let’s be honest, still happens once a week, but it’s a start).

ameliarf

instagram.com / Via Instagram: @jverafit

And start attempting to cook your own meals, even if it’s just a few times per week.

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I started cooking at home more. My mom has diabetes, and when she was taking care of my grandmother, I started doing more cooking. My grandmother has passed on, but I haven’t stopped doing the majority of the cooking. We still eat out occasionally, but it’s enough of a change that my mom’s blood sugar has been better, and her A1C and triglycerides have improved, too. My sibling also is no longer pre-diabetic!

annemariet4111c76b8

I’ve started watching a ton of streaming cooking shows, subscribed to the BuzzFeed Tasty newsletter, and have learned a lot of new healthy cooking ideas.

ameliarf

Facebook: video.php

Make a commitment to cutting out some time every week to catch up with loved ones.

Make a commitment to cutting out some time every week to catch up with loved ones.

My best friend and I started talking every week – sometimes random stuff, sometimes serious stuff – in order to just catch up, reflect on things, clear our minds, and just be there for one another. It’s worked really well.

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Focus Features / Via giphy.com

Start making doctor appointments and actually going to them.

Start making doctor appointments and actually going to them.

I’ve always been someone who doesn’t get things checked out when I’m sick or have an injury, and always puts off annual checkups. This past year I actually made myself go in to the doctor and I plan on making a habit of it.

melimel89

ABC / Via wifflegif.com

Make a pact to be on social media less, or even delete your accounts for some time, to reflect on how your habits are affecting your life.

Make a pact to be on social media less, or even delete your accounts for some time, to reflect on how your habits are affecting your life.

It seems sort of trivial, but I deleted all of my social media accounts. It was pretty difficult for me to let go, but I have felt so much better after doing so. I also have more free time to focus on my mental health and my physical health because I’m not constantly staring at my phone anymore, which was having a HORRIBLE effect on my eyes!

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NBC / Via gfycat.com

Learn what macronutrients are and take them into consideration when planning out your meals.

Learn what macronutrients are and take them into consideration when planning out your meals.

I started keeping track of my macros and eating more fruits and veggies and I’ve felt ten times better since doing so.

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Jenny Chang / Via buzzfeed.com

And finally, consider joining a gym so you can lift some weights and feel strong AF.

And finally, consider joining a gym so you can lift some weights and feel strong AF.

I joined a gym for the first time in my life and learned how to use the equipment there. It’s made a huge difference in the way my body feels every day.

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Nintendo / Via wifflegif.com

Responses have been edited for length and clarity.

Follow along at BuzzFeed.com/NewYearsRevolution from Jan. 1 to Jan. 14, 2018.

Follow along at BuzzFeed.com/NewYearsRevolution from Jan. 1 to Jan. 14, 2018.

BuzzFeed News

People Are Calling Out “Black Mirror” For Its Misleading Portrayal Of Abortion

Emergency contraception doesn’t work like that! Warning: Some spoilers ahead!

If you’ve seen the “Arkangel” episode from the new season of Black Mirror, then you know that it’s a story of helicopter parenting gone SO FAR off the rails.

A short summary: A mom, Marie (Rosemarie DeWitt), monitors her daughter, Sara (Brenna Harding), through a chip in her head, which she got when she was 3 years old. It allows Marie to monitor (via an iPad-like device) Sara’s whereabouts at all times (either by GPS or through Sara’s own eyes), as well as monitor her bodily functions and filter out violent and disturbing images (they literally just look like a blur). At 15, Sara has a relationship with another teen, Trick (Owen Teague), and the mother knows her daughter is having sex and experimenting with drugs, and then discovers through the monitoring software that Sara is pregnant.

Netflix

Of course, the internet noticed, and they had some ~thoughts~. For example:

Of course, the internet noticed, and they had some ~thoughts~. For example:

@kittybrentwood / Via Twitter: @kittybrentwood

@MerielJenkins / Via Twitter: @MerielJenkins

@laurenarankin / Via Twitter: @laurenarankin

The truth is that the EC pill only prevents pregnancy if taken before it happens.

The truth is that the EC pill only prevents pregnancy if taken before it happens.

“Maybe in this dystopian future, EC will be something else. But currently, EC is not something that can induce an abortion,” Dr. Daniel Grossman, professor of obstetrics and gynecology at the University of California, San Francisco, tells BuzzFeed Health. “It has no effect if you take it once the pregnancy is already established.”

EC pills, Plan B One-Step and Ella, are meant to be taken immediately following unprotected sex (for Plan B, no more than 72 hours afterward). They work by delaying ovulation, which prevents the sperm and egg from meeting. “The woman won’t get pregnant because the sperm won’t hang around for that long,” says Grossman.

Mike Mozart / Via flic.kr

In fact, the abortion pill is totally different from the EC pill, and it’s tightly regulated.

In fact, the abortion pill is totally different from the EC pill, and it's tightly regulated.

EC pills are only one medicine – either levonorgestrel or ulipristal acetate. Earlier forms of emergency contraception were in fact regular birth control pills, but at higher doses. (One thing Black Mirror does get right? Emergency contraception can cause nausea, although vomiting is less likely than in the past.) The abortion pill, on the other hand, is actually two medicines (mifepristone and misoprostol) that are taken in a sequence, 24 to 48 hours apart, Grossman says.

The “abortion pill” also works differently. Mifepristone works to block progesterone activity, which the body needs to continue pregnancy, and misoprostol works to actually terminate the pregnancy by emptying the uterus – causing cramps, bleeding, and nausea.

It’s also worth noting that you can get EC pills from most pharmacies, either over-the-counter or with a doctor’s prescription, but you CAN’T get the abortion pill as easily. “A doctor can’t even write a prescription for medication abortion so that it can be dispensed at a pharmacy,” Grossman says, noting that you’d have to go see a doctor for an abortion.

Phil Walter / Getty Images

Conflating the two drugs really just spreads misinformation, which can end up confusing TF out of audiences.

Conflating the two drugs really just spreads misinformation, which can end up confusing TF out of audiences.

Actually, conflating the two drugs is just one of the tropes about abortion that end up on TV all the time, Gretchen Sisson, tells BuzzFeed Health. Sisson is a research sociologist who’s looked into the portrayal of abortion on TV for UCSF’s research group, ANSIRH. Another common plot device – one that’s appeared in Law & Order and Veronica Mars – is the “coercive or secretive application of abortion medication,” she says, noting that these plotlines usually involve parents or partners. “So Black Mirror kind of had a little bit of both of those elements.”

By using incorrect information, Grossman says the entertainment industry misses an opportunity to set the record straight when it comes to emergency contraception. “I think for this particular idea that EC causes abortion, a lot of people believe that to be true because they don’t understand the mechanics of how the medications work differently and the impact they have,” Sisson adds. She also noted that the storytellers could have diverged from contemporary medical and technological constraints altogether, and reimagined abortion as something completely different in the way it’s administered.

OWN / Via omonatheydidnt.livejournal.com

And that confusion can have a real-world impact on how we all view emergency contraception.

And that confusion can have a real-world impact on how we all view emergency contraception.

As we mentioned above, there are two totally different ways to get the EC pill and the abortion pill, and that’s okay, Sisson says. “When you confuse them enough in the public understanding, people might not understand why EC can be safely available over-the-counter,” she says. “If they think that it’s causing abortion, then they will rightly think that it should have more control – or gatekeepers who control access to it – when they can actually safely administer it themselves.” In other words, all the confusion can impact how people think it should be regulated, how it should be accessed, how it can be safely used, and who can make that choice, she says.

“There’s so much information out there from the anti-abortion movement saying that EC causes abortions when it doesn’t,” Sisson says. “So that’s not just a question of medical understanding, it’s also a political talking point, and it’s inaccurate.”

Marc Piscotty / Getty Images

27 Little Ways To Boost Your Mood When You’ve Had A Shit Day

Because life can get rough sometimes.

Kate Bubacz / BuzzFeed News

Every now and then, we ALL have those down days – the ones where we’re really not feeling ourselves.

Every now and then, we ALL have those down days - the ones where we're really not feeling ourselves.

So we asked the BuzzFeed Community what things they do to make themselves feel better (more confident/sexy/self-assured) when they’re down in the dumps.

Here’s all the awesome things they had to say!

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Put on a sexy song and dance around the house.

Put on a sexy song and dance around the house.

“It gets me hyped and just makes my day much, much better.”

elisenower

Screen Gems / Via nintendontdodrugs.tumblr.com

Draw how you’re feeling on a loose piece of paper and then rip it up.

Draw how you're feeling on a loose piece of paper and then rip it up.

“It’s surprisingly calming and therapeutic. It reminds me that I’m the one in control of my life.”

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Disney / Via wifflegif.com

Put on the outfit you feel your best in and take some fire selfies.

Put on the outfit you feel your best in and take some fire selfies.

“I dress up incredibly cute and then take some awesome selfies. That way I can look back at them anytime I’m feeling down on myself again.”

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NBC / Via giphy.com

Put on your boldest, fiercest makeup.

Put on your boldest, fiercest makeup.

“If I have to actually be productive that day, I’ll spend time doing my makeup. Because if I have to go about my day like nothing is wrong, I may as well look DAMN GOOD doing it.”

kaylih23

YouTube Music / Via youtube.com

Have a good, therapeutic cry.

Have a good, therapeutic cry.

“Acknowledge that you’re upset and just let it all out. It’s never a good idea to keep it all in. You’ll feel better at the end, trust me.”

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ABC / Via giphy.com

Give someone a compliment.

Give someone a compliment.

“Some days my body image is so bad I can’t even bear to look in the mirror. I try to turn around my negative mindset by complimenting other people and making them feel good about themselves. It makes me feel like I have the power to make someone’s day, and that in itself makes me feel more confident.”

thaisisacatindisguise

NBC / Via buzzfeed.com

Take a long, hot bubble bath.

Take a long, hot bubble bath.

“I light some candles, throw some lavender bath salts in the tub, and take a long, hot bubble bath because I’m WORTH IT.”

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buzzfeed.com

Laugh. your. ass. off.

Laugh. your. ass. off.

“When I’m in a shitty mood I like to listen to a comedy album – which, more often than not, is a Steve Martin album. You can’t stay in a bad mood when you’re laughing so hard you’re crying.”

dougiekrentz

NBC / Via popsugar.com

Sing at the top of your lungs like no one is watching.

Sing at the top of your lungs like no one is watching.

“I always take a drive with the windows down and sing (very badly) at the top of my lungs. I don’t care who sees or hears me, belting out my favorite upbeat songs always puts me in a better mood.”

kimn4b5f79702

Sony Pictures / Via giphy.com

Go home and snuggle with your pet.

Go home and snuggle with your pet.

“After a bad day, I come home and snuggle with my pup under a fuzzy blanket! Puppy cuddles are the BEST therapy.”

jordynr4b0a2e8f5

Disney / Via ohmy.disney.com

Or if you don’t have your own pet, look at photos and videos of pets you’d love to snuggle with.

Or if you don't have your own pet, look at photos and videos of pets you'd love to snuggle with.

“I ask friends to send me pictures of bulldog puppies and it works every time.”

erinc460508d05

“I watch an episode of Too Cute on Animal Planet. It’s impossible to have a bad day when you’re squealing like an idiot over animals.”

moswald74

instagram.com / Via Instagram: @kono_in_orlando

Throw yourself a compliment every time you walk past a mirror.

Throw yourself a compliment every time you walk past a mirror.

“Every time I walk past a mirror, or look at myself in a mirror, I say something like, ‘Looking good!'”

Nudgeroxs

NBC / Via farfrombeing.tumblr.com

Masturbate.

Masturbate.

“It can be hard to get myself in the mood when I’m feeling crappy. But once I’m into it, it’s a pretty good distraction and it helps me fall asleep when I’m having trouble getting to bed. Plus, orgasms, people!”

sandrar40463dcea

Alice Mongkongllite / Via buzzfeed.com

Try an app, like Head Space, that helps you meditate and clear your head.

Try an app, like Head Space, that helps you meditate and clear your head.

“There’s an app called Head Space that talks you through a guided meditation. Any time that I feel stressed out, overwhelmed, or just feel out of touch with myself, I set aside five minutes to meditate with this app. I’ve felt better after every time.”

ashlynnb410511218

Headspace / Via cnet.com

Get a little extra shut-eye.

Get a little extra shut-eye.

“I️ come home and take a freaking nap, because sleep always helps refresh my mind and puts me in a better mood.”

adamc40cec03ac

NBC / Via dailypopin.blogspot.com

Take a full day off, and actually spend your time relaxing.

Take a full day off, and actually spend your time relaxing.

“I take the day off from everything, including work, and just stay in bed the entire time!”

hannahf412a0e48e

Universal Pictures / Via giphy.com

Do something you’re awesome at.

Do something you're awesome at.

“I do something I’m good at, which always gives me confidence. Sometimes that thing is crocheting the day away, whether it’s making a hat, scarf, or even an entire blanket. I usually jam out to some music or watch I Love Lucy while I’m doing it.”

amberthane27

NBA / Via reddit.com

Or something that really scares you.

Or something that really scares you.

“When you’re feeling really low, do something that you didn’t think you were capable of. It will remind you that you’re able to do so much more than you give yourself credit for, and it will teach you to stop doubting yourself.”

-Kiana Wasson, Facebook

instagram.com / Via Instagram: @goprobombsquad

Schedule some best friend time.

Schedule some best friend time.

“I message my four best friends all day long. Knowing that they’ve got my back, no matter what the situation, is how my bad days become more tolerable.”

jessicarayc

Nickelodeon / Via icarly.wikia.com

Make a list of all the things you have to be happy for and hang it somewhere you’ll see it every morning.

Make a list of all the things you have to be happy for and hang it somewhere you'll see it every morning.

“If I’m feeling down, I make a list of things I’m happy about – whether it’s things happening in my life, things I like about myself, or just things in general that make me happy. It works every time.”

haleyv4f1f3ba07

FOX / Via wifflegif.com

Pour yourself a big glass of wine and watch an episode of that show you can get totally lost in.

Pour yourself a big glass of wine and watch an episode of that show you can get totally lost in.

“I make myself a big glass of wine and watch The Great British Baking Show on Netflix – I could literally watch the show for hours. The combo is instantly calming, and I get so into the show that I eventually forget how bad my day was.”

saral47e662ade

NBC / Via imgur.com

Go for a run.

Go for a run.

“Getting the endorphins flowing will definitely have you feeling better about yourself.”

mariab4c135de71

Cartoon Network / Via tenor.com

Rewatch your favorite childhood movie.

Rewatch your favorite childhood movie.

“I rewatch Hook. It was my favorite movie as a kid and, if I’m being honest, that hasn’t changed. It fills me with such nostalgia and happiness. Robin Williams still has the power to turn my bad days around.”

mrmediocrates

TriStar Pictures / Via tenor.com

Bake something delicious and then enjoy the fruits of your labor.

Bake something delicious and then enjoy the fruits of your labor.

“I usually bake something like cookies or cupcakes, aka. something I️ can have fun decorating, while jamming out to music. Then I watch Parks and Recreation, while eating my delicious baked goods. It takes my mind off what I’m upset about and reminds me that I’m pretty freaking good at things.”

graceb44a263e7c

rebloggy.com

Phone your loved ones and remind them how grateful you are for them.

Phone your loved ones and remind them how grateful you are for them.

“I call home and tell my friends and family how much I love them and how grateful I am to have them in my life. It’s the little things that really make the difference! Remembering how blessed I am to be surrounded by such great people, helps pull me out of my funk.”

thaisisacatindisguise

Disney Pixar / Via mickeyfreaktv.tumblr.com

Take yourself on a date.

Take yourself on a date.

“I drink tea, take a bath, light a scented candle, and paint my toes and nails – essentially take myself on a solo date. I need to remind myself that I deserve self care every once in a while, especially when life is shitty.”

sarahalarid93

ABC / Via tenor.com

And last but not least, remind yourself that, although bad days can be hard, you’ve got this!

And last but not least, remind yourself that, although bad days can be hard, you've got this!

“I take my down days as a challenge. I do my best to be grateful that my life isn’t like this every single day, and take the tough days as a reminder of how many great things I have in my life. It actually works!”

inarafiredragon2

DreamWorks Pictures / Via popkey.co

Responses have been edited for length and clarity.

Follow along at BuzzFeed.com/NewYearsRevolution from Jan. 1 to Jan. 14, 2018.

Follow along at BuzzFeed.com/NewYearsRevolution from Jan. 1 to Jan. 14, 2018.

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