Everyone has bad days. The words you say to yourself on those days matter a lot. Here are 50 things to tell yourself when you are struggling. They are plain and honest, with no fake hype.
How to use this list
Pick one that feels true. Say it out loud or write it on a card. If a line does not fit, skip it. Come back tomorrow and try another.
50 things to tell yourself
- I am not behind. I am on my own road.
- One bad day is not a bad life.
- I have gotten through every hard day so far.
- I do not need to have it all figured out today.
- I can do the next small thing.
- My mistakes taught me something.
- I am allowed to rest.
- Somebody out there is glad I exist.
- I can ask for help and still be strong.
- This feeling will pass.
- I am still growing.
- I do not have to be perfect to be worthy.
- Today I will do one thing I am proud of.
- I can start again right now.
- I have people who love me.
- I am more than my worst moment.
- God is not finished with me.
- I can take this one hour at a time.
- Small steps still count.
- I can be kind to myself the way I am kind to others.
- I do not owe anyone an explanation for resting.
- I am learning, and learning is slow.
- I can say no and still be a good person.
- Good things have happened to me before and they can again.
- I do not need anyone’s permission to try.
- I can let this go for today.
- My story is not over.
- I am doing better than I think.
- It is okay to be a work in progress.
- I can choose my next thought.
- I can breathe, drink some water and begin again.
- I will not compare my chapter one to someone else’s chapter twenty.
- I have something to give this world.
- Today I can do something kind for someone.
- I forgive myself for what I did not know yet.
- I can handle more than I give myself credit for.
- I am thankful for something right now, even something small.
- My effort matters even when nobody sees it.
- I can take a walk and clear my head.
- Tomorrow is a fresh page.
- I do not have to win today to keep going.
- I can trust that the right door will open.
- I am allowed to want more for my life.
- Failing at something does not make me a failure.
- I can tell the truth about how I feel and still be okay.
- I am building something, even when it is slow.
- I can pray, I can breathe, I can try again.
- The people who matter still believe in me.
- I have already done hard things.
- I can be patient with where I am.
- I am worth the effort it takes to get better.
One more thing
If your bad days are many and heavy, please talk to someone you trust, such as a friend, a pastor or a counselor. Asking for help is a strong move.
You are not alone, and you are going to be okay. Save this page and come back when you need it.
Keep reading
Why self talk matters
The voice in your head runs all day, and it is often harsher than anything you would say to a friend. Changing it takes practice, but it works.
Pick one or two lines from the list that feel true and repeat them. Do not force the ones that sound fake. Start where you believe it.
Use them in the moment
When a bad thought shows up, answer it. If you hear you are failing, reply with I am learning. If you hear you are alone, reply with I can reach out.
It sounds simple, and it is. Simple things are the ones we actually do.
Share the list
Write a favorite on a sticky note and put it where you will see it. Send one to someone who needs it.
You are worth speaking kindly to, including by you.
Words from Positive Phil
Show up first. Confidence usually shows up later.
