Winning the rough days

Goodness. It’s been a while! Things have been shifting over the past month and a half for me! This year, April brought exams, two unexpected injuries, and (after 5 years in London, Ontario) the reality of packing up my life into two big suitcases and moving home (permanently?) to Alberta! It’s both scary and exciting knowing that I won’t be returning to London in the fall, but rather, I’ll be embarking on a new adventure… as a Master’s student at the University of Alberta. (What?!?!)


Though I’m so ridiculously fortunate to have a fantastic family and job to return to, I always struggle a little bit when I move home — many of my friends from high school aren’t around anymore, so my summers are typically filled with work, running, and family. It’s honestly so wonderful, but it’s definitely a change of pace! During the school year I like to keep my schedule packed, but when I come home, things slow right down. For the past few summers, running has kept me busy after work, provided an outlet for me to release my extra energy, and given me something to focus on.


My family is the bomb. I’m a hardcore fangirl of my fellow Frissell’s. <3


But this year, things are a little different. I’m struggling with a few injuries and adapting to some new stresses. It’s been a real mental challenge not being able to run lately — since that’s my usual release, I’ve got some pent up energy and stress!

So to help ward off negativity and frustration, I’ve identified a small list of daily personal goals that, when achieved, keep me feeling my best. These are the tiny things I need to check off each day in order to feel good — when I feel good, I’m more motivated, optimistic, joyful, focused, and more likely to make the choices I know are right for me!


In order to feel good each day, I need to


  1. Connect with nature — for me, this might be as simple as a 10 minute walk or watching a rainstorm from our deck. I just need to feel an intentional connection with the natural, outside world.
  2. Take care of my body — this might mean using it and/or resting it. Whether I’m sitting on the couch icing my leg, heading out for a tough workout, or doing some focused breathing before bed, I feel good engaging with and taking care of my body (and indirectly, my mind).
  3. Go to bed a little bit hungry — this one’s pretty specific, but I sleep noticeably better and wake up feeling much more energized when I go to bed with a bit of an empty stomach!
  4. Connect with family/friends — I’m a notorious over-thinker, so it’s crucial for me to get out of my head and connect with people I care about.



I get to connect with nature every day at the cemetery. Two years ago I was fortunate enough to meet this little angel, Margo!


Super simple tasks, but they make a massive difference in my mental state! Perhaps your list looks similar, or maybe there’s no overlap. I challenge you to notice what your ‘feel good’ list is made up of, and write it down. Even if you’re injured, travelling, sick, or if your day just doesn’t go quite as planned, you can fall back on these simple things and turn even the roughest day into a win.