For the days that feel heavy

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🌼 Elli’s Gentle Day Plan

For the days that feel heavy

There are days when everything feels like too much. The dishes pile up, the light feels too bright, and even brushing your teeth can feel like climbing a mountain.

There are also days — and I’m having one of those right now — where you just can’t live today. You don’t want to get out of bed. You want the world to stop for a little while so you can breathe again.

What I’m learning is this:
These days don’t come from nowhere.
Usually, something triggers us emotionally, even if it’s invisible. And we shut down — not because we’re weak, but because our body and heart need to feel safe again.

With the help of therapy, I’m slowly learning to look for the source, the little spark that sets off the shutdown. Understanding what triggers me helps me meet myself with more care.

But there’s something equally important:
🌷 What brings me back?
What helps me get out of these days when I do start feeling better?

I’m trying to notice that too — the music, the light, the cup of tea, the loving message, the small routine.
Because if I can understand both what knocks me down and what lifts me up,
maybe these hard days won’t feel so scary.
Maybe they can be manageable. Even balanced.

☀️ Morning — Start Soft

🌤 Open the curtain, let the light in (even just a little)

💧 Drink a glass of water

🧸 Wash your face or brush your teeth (even one is enough)

🌸 Say something kind to yourself:

“I’m allowed to take it slow today.”

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🍽️ Midday — Only What Matters

🧡 Do just one “must-do” (a message, an email, a bill)

📝 If it helps, jot a tiny plan or note for tomorrow

🏠 Light home care:

• Put one thing away

• Wipe one surface

• Toss clothes in the hamper
  🌟 Bonus star if you do laundry (but only if you want to)

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💻 If You Have Work Today

🛏️ If You Can Work from Home:

• Stay in bed or cozy up on the couch

• Keep your laptop, tea, and charger close

• Use soft lighting

• Keep tasks gentle and realistic

• Use noise-canceling headphones or calming music

💬 Reminder:

"You don't have to be a superhero today. Do what you can. That's enough."

🪑 If You Need to Go Out:

• Make your desk feel comfy: blanket, warm drink, favorite pen

• Wear your coziest work-acceptable clothes

• Bring headphones and listen to soft music or nature sounds

• Give yourself permission to leave earlier if possible

• Bring your favorite snacks or comforting treats

• Take slow, deep breaths during breaks

• Choose kindness over perfection

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🌿 Afternoon — Rest & Soothe

🛏️ Lie down or close your eyes for 20 minutes

🎵 Listen to music that makes you feel calm or safe

🎨 Doodle, color, look at cozy photos, or simply daydream

Even a few minutes of softness can help you reset.

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🌙 Evening — Wind Down Gently

🍲 Eat a simple dinner (anything counts — toast, soup, or cereal)

🕯 Light a candle or use soft lighting

📺 Watch something light or play calm music

🤍 Or just rest in quiet if that feels better

Wrap yourself in something warm. Let today be enough.

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💛 Gentle Reminders:

• You are not lazy — you are doing your best

• It’s okay if you’re not super productive

• Rest is not failure — it’s necessary

• You deserve softness, even when nothing gets done

• One tiny step is still a step

-With Elli-