Rules: this is maintenance, not indulgence — the boring stuff that keeps a life running. Aim for 70%, not perfection. Anything skipped for 2+ weeks is either not needed (cross it out) or actually important (schedule it).
Body the vehicle
- Slept 7+ hours at least 5 nights
- Moved my body 3× (walks count)
- Drank water before coffee most days
- Ate a vegetable that wasn't fried
- Stretched or showered slowly once
- Took meds/vitamins as planned
- Booked or attended any overdue appointment (dentist, GP, eye)
- Went outside within 2h of waking once
- Skipped the "just one more scroll" night
- Something for future-body: sunscreen, posture break, glasses off at 22:00
Mind the resident
- One screen-free hour before bed
- Wrote down the 3am brain-worms instead of ruminating
- Read something that isn't feeds — 10+ pages or 20+ minutes
- Said no to one thing that drained me
- Journal or voice-note brain dump once
- Did one thing badly on purpose (perfectionism repellant)
- Unfollowed/muted 1 account that makes me feel worse
- Let myself be bored once without fixing it
- Checked my calendar against my actual energy
- Something I did just because I like it
Space the container
- Bed made most days
- Dishes cleared before sleep twice+
- One 15-minute tidy with music on
- Cleared one surface completely (desk, table, shelf)
- Laundry: washed, dried AND put away (the hard part)
- Threw out / donated 5 things
- Watered or pruned something green
- Changed bedsheets
- Deleted 20 photos / emptied downloads folder
- Prepared tomorrow's stuff tonight once
People the network
- Called or voice-noted one person properly
- Replied to the message I'd been avoiding
- Said thank you specifically once
- Ate one meal with someone (or called during)
- Planned the next get-together (be the organiser)
- Set one boundary without apologising for it
- Asked for help with one thing
- Gave a genuine compliment
- Did something kind for someone in my house
- Untangled one awkwardness instead of avoiding
Weekly score — tick total / 40 (aim 28+, or beat last week)
Week 1feelings, in one word:
Week 2feelings, in one word:
Week 3feelings, in one word:
Week 4feelings, in one word:
Monthly reset ritual — last Sunday of the month, 20 minutes, calendar it