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Getting Through a Hard Day
For anyone facing a day that feels heavy, long or simply too much. Each day is one small, steadying thing to do in the middle of it, from a glass of water to one honest text, so a hard day gets a little more bearable.
Stress · Resilience · Self-Compassion · Stress · one to-do a day · you choose how many days
The first seven days
- Day 1Drink a full glass of water, then decide on the very next small thing, and only that.
- Day 2Write three must-dos for today on a scrap of paper, and give yourself permission to drop everything else.
- Day 3Say quietly to yourself, "This is a hard day, not a hard life," and let it sit for one breath.
- Day 4Eat something small right now, even a handful of crackers or a piece of fruit, before you deal with the next thing.
- Day 5Text one trusted person: "I'm having a rough day, no need to fix it, just wanted someone to know."
- Day 6Step outside your door for two minutes and look at the sky, whatever the weather is doing.
- Day 7Plan only the next hour. Write down what goes in it and leave the rest of the day blank for now.
Further into the year
The to-dos keep changing as the year goes on. A few from later in this theme:
- Day 30Take a warm shower and let the water run over the back of your neck for a full minute.
- Day 60Spend ten minutes doing something with your hands that asks nothing of you, like doodling or sorting socks.
- Day 120Take a short break in the midafternoon, even five minutes, before the slump gets heavier.
- Day 240Turn on a fan or open a window if the room feels stuffy, and let the air move around you.
- Day 365Look in the mirror and say, "You're doing okay," even if it feels a little silly.
How a challenge works
A Theraglee challenge is a theme with one small to-do for every day of a year. You choose how long yours runs, anywhere from a week to the full year, and each day you get the next to-do: something that takes a few minutes and fits inside an ordinary day. Tick it off when it is done. Nothing is scored and nothing is lost if you miss a day; the next to-do is simply waiting when you come back.
Challenges come with a free Theraglee account, which never asks for a card. Your progress stays private to you.