How to Shake Off Negativity and Reset Your Day in Minutes
Negativity has a way of sneaking in and derailing your focus before you realize it. Whether it’s a bad meeting, tough news, or just waking up on the wrong side of the bed—knowing how to shake off negativity and reset your mindset quickly can change the course of your entire day.
In the recent episode of Success Thru Connections, transformational speaker Jamie Marco shared her favorite go-to strategies to reset in the moment. These aren’t time-consuming or complicated. They’re quick, intentional shifts you can use to protect your mental space when you need it most.
As Jamie puts it, sometimes the best way to move forward is to first shake the funk (literally and emotionally).
Here’s how she recommends you reset when your mindset is spiraling:
1. Shake It Off—Literally
When stress creeps in, your body feels it before your brain can explain it. Jamie’s first line of defense? Movement.
She calls it her “Shed Your Funk” ritual. Standing up and shaking out your arms, legs, shoulders, and even your hands. The goal isn’t a workout. It’s simply to disrupt the tension physically so you can reset mentally.
This quick physical reset gets your blood flowing, boosts endorphins, and shifts your energy fast before overthinking kicks in.
2. Stop the Spiral Before It Starts
You know the feeling. One small stressor snowballs into a full-blown mental spiral. Instead of letting it build, Jamie recommends taking a moment to ask a grounding question:
“What can I control right now?”
You don’t need to solve everything—just refocus your attention on something you can shift. That might be your breath, your posture, or your internal tone. This tiny pause helps stop stress from hijacking your entire mindset.
3. Match Your Attitude to the Moment
Not every situation calls for cheerfulness. Jamie points out that “useful” energy often looks different than “positive” energy.
If you’re facing chaos, calm might be more helpful. If you’re navigating conflict, curiosity or compassion may carry you further than forced optimism.
“You can’t control what’s happening around you, but you can control how you show up.” — Jamie Marco
The mindset shift isn’t about pretending everything’s okay. It’s about showing up intentionally for what the moment actually calls for.
4. Use the Power of the Pause
In a world that prizes speed, pausing can feel unnatural, but it’s often exactly what you need.
A few seconds of stillness can help you regain perspective and clarity. Whether it’s a deep breath, stepping away from your screen, or choosing not to react immediately, that pause creates room for better decisions and prevents emotional reactions
Stillness doesn’t mean doing nothing. It means making space for something better.
5. Feel It, Then Release It
Suppressing emotions doesn’t make them disappear—it makes them heavier.
Jamie teaches her own child (and reminds herself) to name and feel emotions before letting them go. Whether that looks like crying, journaling, or a quick moment of stillness, acknowledging your emotions gives them an exit.
The truth? You can’t reset your mindset if you’re still carrying unprocessed feelings. Feel it, release it, then return to your day with more clarity.
Quick Recap: Your 5-Minute Mindset Reset
When negativity starts to take over, try one (or all) of these simple tools to shake it off:
Shake your body to reset your energy
Ask yourself what you can control
Choose a mindset that fits the moment
Take a pause before reacting
Feel and release your emotions
These tools don’t require hours of reflection or perfect conditions. They just require intention and a willingness to shift, one small action at a time.
Resetting your mindset goes hand-in-hand with how you present yourself. For more on how outward appearance shapes inner confidence, check out How Style Influences Confidence and First Impressions.
Want more mindset tools like these?
Catch the full episode with Jamie Marco on the Success Thru Connections podcast, available now on all major platforms.
