One step. Then the next.

When you can't find the motivation, don't look for it. Do the tiniest thing on this list. That's the whole plan.

1. 1Sit up in bedJust sit up. Feet on the floor. Nothing else yet.1 min
2. 2Drink a full glass of waterCold if you can. It wakes the body up before the mind is ready.1 min
3. 3Open a curtain or a windowEven grey light counts. Let the outside in.1 min
4. 4Shower and change clothesWarm water. Fresh clothes — not the ones you slept in.10 min
5. 5Eat something smallFruit, toast, dates — anything. You don't have to be hungry.5 min
6. 6Move for 5 minutesStretch, walk around the room, or step outside. Small counts.5 min
7. 7Do one small thing you've been avoidingOne email, one dish, one text back. Just one.5 min
8. 8Send one message to a person"Hey, thinking of you." is enough. You don't owe an explanation.2 min

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