Set your intention Pick a theme that guides choices and pace. Name the goal for this day in one line Decide the pace, slow and quiet or light and playful Choose one anchor activity that fits the theme
Protect the boundary Communicate simply, then disconnect. Set an out of office reply Silence notifications and hide quick access icons Tell one support person for accountability
Body first Stress hits the body before it floods the mind. Hydrate and eat real food early Fifteen minute nap or a twenty minute walk Gentle movement to switch off the threat signal
Build your simple plan Pick a theme Rest Reset Joy Nature Deep clean Generate day plan Copy plan Print Your plan will appear here.
Nourishing ideas Long walk with the phone on airplane mode Guided breathwork or a slow stretch Journal on what has felt heavy and what helps Tactile task, garden work, painting, small space reset Call someone who refuels your energy
Low effort resets Ten minutes of morning light Warm shower followed by thirty seconds of cool water One album start to finish while doing nothing else
Out of office email I am taking a personal health day today and will be offline. For urgent matters contact {{BACKUP_NAME}} at {{BACKUP_EMAIL}}. I will reply on {{RETURN_DAY}}. Thank you for your patience. Copy text Status message Away today for a scheduled mental health day. Back on {{RETURN_DAY}}. Copy text
Pro tip Pair a walk with a single question. What would make next week easier. Protect your time like it protects your health.
Debrief before you return What helped most today What drained me before this break One change I will keep for the next two weeks Signals that tell me it is time to pause again
Guided journaling prompts Right now my nervous system feels like this. Use three words. What would ten percent less stress look like this week. Which two tasks create most friction. What can be simplified or delegated. What is one boundary that would protect my energy. What small pleasure felt nourishing today. How can I repeat it. Copy prompts