The Gentle Morning Start (5–10 minutes)
Goal: clarity + momentum
- Open curtains or step into light
- Drink water (a few sips counts)
- 60-second breath (inhale 4, exhale 6)
- Pick 1 priority for the day
- Choose a “tiny first step” (2 minutes)
The Transition Reset (2 minutes)
Goal: switch gears without carrying stress forward
- Put both feet on the floor
- Breathe out longer than you breathe in (3 rounds)
- Name the moment: “I’m switching from ___ to ___.”
- Choose one supportive action: water / snack / stretch / quiet
The Low-Energy Plan (3 steps)
Goal: keep life moving gently
- Do one basic care step (water, food, meds, shower, outside air)
- Do one small task that prevents tomorrow stress (2–5 minutes)
- Do one comfort choice (music, cozy, quiet, rest)
Reminder: low-energy days count. This is still progress.
The Calm Evening Close (5 minutes)
Goal: reduce mental clutter + sleep support
- Put 3 things away (no more)
- Write: “Tomorrow I only need to remember ___.”
- Choose one wind-down cue (dim lights, tea, soft playlist)
- Pick a “stop time” for your phone (even 10 minutes early helps)
The “Back On Track” Reset (10 minutes)
Goal: restart after a hard week
- Clean one surface
- Open your calendar for 2 minutes
- Choose 1 focus for the next 3 days
- Write 3 tiny tasks
- Pick a reward / relief at the end (walk, show, bath, quiet)
Want this as a step-by-step tool?