When times are dark and you can’t find the strength or reason to get out of bed, simple guidance may be all you need.. and permission to be gentle with yourself. In time, you’ll regain your strength, find your reason, and shine your light again.
Feel free to print a copy for yourself or your loved one. Add to it, subtract from it, but make it your own (I mean, not everyone likes coffee, believe it or not). Or if you'd like a copy in notebook form, just call or text me at 617-281-2716.
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Week 1
Day 1-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
You don’t have to do anything else today.
Day 2-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
You don’t have to do anything else today.
Day 3-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Eat something.
You don’t have to do anything else today.
(New items added to the day's guidelines are highlighted in green.)
Day 4-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Eat something.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 5-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Eat something.
Make one phone call, for any reason.
Put on a load of laundry.
You don’t have to do anything else today.
Day 6-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Eat something.
Make one phone call, for any reason.
Fold laundry washed yesterday.
You don’t have to do anything else today.
Day 7-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Eat something.
Write down in a notebook what you’re thinking/feeling, for your eyes only.
Make one phone call, for any reason.
You don’t have to do anything else today.
Week 2
Day 8-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed for a week (to anything, anyone or nothing).
Eat something.
Write down in a notebook what you’re thinking/feeling, for your eyes only.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 9-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Write down in a notebook what you’re thinking/feeling, for your eyes only.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 10-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Write down in a notebook what you’re thinking/feeling, for your eyes only.
Go outside. Take 3 deep breaths of fresh air.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 11-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Write down in a notebook what you’re thinking/feeling, for your eyes only.
Go outside. Take 3 deep breaths of fresh air.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 12-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Write down in a notebook what you’re thinking/feeling, for your eyes only.
Go outside. Take 3 deep breaths of fresh air.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 13-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Write down in a notebook what you would do if you could do anything in the world, for your eyes only.
Go outside. Take 3 deep breaths of fresh air.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 14-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Write down in a notebook what brings you joy, that thing you’ve always been interested in, always wanted to try or get better at, even make money with, that makes your whole body happy thinking about, for your eyes only.
Go outside. Take 3 deep breaths of fresh air.
Make one phone call, for any reason.
You don’t have to do anything else today.
Week 3
Day 15-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Write down in a notebook more about what brings you joy, that thing you’ve always been interested in, always wanted to try or get better at, even make money with, that makes your whole body happy thinking about, for your eyes only.
Go outside. Take 3 deep breaths of fresh air.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 16-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
Do one thing that will get you closer to doing that thing that brings you joy, that you wrote about yesterday (do a little research: what supplies do you need & where could you get them? where could you train? Read about it, google it, YouTube it..).
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 17-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
Do one thing that will get you closer to doing that thing that brings you joy (what supplies do you need & where could you get them? where could you train? Read about it, google it, YouTube it..).
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 18-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
Do one thing today that gets you closer to that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 19-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
For 15 minutes do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 20-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
For 15 minutes do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 21-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
For 15 minutes do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Week 4
Day 22-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
For 30 minutes do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 23-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
For 30 minutes do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 24-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
For 30 minutes do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 25-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
For 30 minutes do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 26-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
In your notebook write down if there is something else that could help you with that thing that brings you joy (a class at a nearby college, an online class or tutorial, your library, and if you’d like, how to make money with it (look at job postings: your town website/community center, craigslist, LinkedIn, Indeed, Facebook).
For 30 minutes do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 27-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
In your notebook write down if there is something else that could help you with that thing that brings you joy (a class at a nearby college, an online class or tutorial, your library, and if you’d like, how to make money with it (look at job postings: your town website/community center, craigslist, LinkedIn, Indeed, Facebook).
For 30 minutes do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 28-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
In your notebook write down if there is something else that could help you with that thing that brings you joy (a class at a nearby college, an online class or tutorial, your library, and if you’d like, how to make money with it (look at job postings: your town website/community center, craigslist, LinkedIn, Indeed, Facebook).
For 30 minutes do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 29-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
In your notebook write down if there is something else that could help you with that thing that brings you joy (a class at a nearby college, an online class or tutorial, your library, and if you’d like, how to make money with it (look at job postings: your town website/community center, craigslist, LinkedIn, Indeed, Facebook).
For an hour do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Day 30-
Get out of bed.
Go to the bathroom. Splash water on your face.
Drink a glass of water.
Stretch while the coffee brews.
Say thank you for the ability to get out of bed (to anything, anyone or nothing).
Eat something.
Go outside. Take 3 deep breaths of fresh air.
For an hour do that thing that brings you joy.
Make one phone call, for any reason.
You don’t have to do anything else today.
Carry on. You got this ..
.........
Look at you, learning to love yourself! In doing these simple daily tasks, you’re taking care of yourself (water, food, stretching, fresh air, reaching out to someone), you’re sending ripples of gratitude out into the universe with a simple thank you (it’s heard and will come back to you in happy ways), and you’re now on the path to living your joy, waking up with anticipation for what you as a creator can make of each new day .. and that will make you want to jump out of bed.
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You are perfect as you are. You are capable of great things. You are strong and you are loved. Your life this minute is a brand new canvas. Paint a joyful life for yourself. Laugh a lot. Don’t take everything so bleepin’ seriously. Remember to look up and see how beautiful the world is.. and you are.
Don’t let fear dictate your life anymore. Flick that mean little sucker off your shoulder and out of your head, the one that tells you that you’re not enough and you need more and you’ll never be.. keeping you small. Shine your light! Shine your light, bright! The world needs it, needs you.Much love & strength, Kit