When you feel useless or incapable

The lie says you must earn rest before you deserve kindness. The truth is that rest is the only thing that lets your usefulness return. We’re going to make space for that today.

Start in your body—the mind will follow. These tiny rituals are not silly; they are science for your nervous system.

Body checklist

• Drink a full glass of water while standing at the sink. Name three flavours you notice.
• Place both feet on the floor, press down for ten seconds, release, repeat.
• Lie on the ground for two minutes with hands over your ribs so you can feel each exhale.

Care prompts

• What task can become tiny (send a placeholder note instead of the full update)?
• Who can witness your overwhelm without trying to fix it? Text them “can I vent?”
• Which expectation can be postponed entirely this week?

Permission slip

Write “I’m on a gentle mode day” at the top of your to-do list. Any task that does not keep you fed, safe, or connected can move to tomorrow. You are not losing ground—you are choosing sustainable pacing.