- On the worst days, people stop eating, drinking and washing, then feel shame about it. Shame costs energy you don't have.
- This list is the floor, not the goal. Six things, each with a smallest version.
- Tick what you did. It resets tomorrow. Nothing is counted or remembered.
- If several days pass and you can't do most of this, that is the sign to tell a doctor. Not a failure. A sign.
Today
Why so small
In burnout, the part of the brain that plans and starts tasks is the first thing to go. Big lists don't get done, and then they become one more thing you failed at. A list this small gets done, and done is what rebuilds trust in yourself.
There are no streaks or history here on purpose. A chart of bad days is not motivating. Each day stands alone.
If you can do more today, do more. If you can't, this is enough. Both are true.
When to tell someone
If for several days you can't eat, drink, wash, or take medication you need, tell a doctor or someone you trust. You can show them this page. If you have thoughts of not wanting to be alive, call or text 988 (US, any time).
My calm menu
Your own list of what calms you.
Body check
30 seconds, for when you can't tell what's wrong.
When it's too much
Quick steps for right now.