Day 1
Choose one morning warmth cue
- - Pick one calm starting input: warm water, daylight, or a short standing reset.
- - Repeat it at the same time instead of collecting several good ideas.
Planned time
Completed
Workbook Worksheet
First-Week Planner
Use this planning sheet when you want the first seven days to feel clear, ordinary, and realistic enough to survive a normal work week.
Use the button below to open the browser print dialog and save this page as a PDF.
Best use
Keep each day small enough that you can still follow it on a busy workday.
Format
Seven-day printable planner with space for timing and completion marks.
Also included
This planner is already included inside the full workbook PDF edition.
Worksheet 2
First-Week Planner
Keep the week calm. Each day only needs one small install step and one realistic time to do it.
Day 2
Add one midday reset
- - Choose one short body or breath reset before lunch or before the afternoon dip.
- - Tie it to an existing transition rather than waiting for motivation.
Planned time
Completed
Day 3
Choose one body practice
- - Try one qigong, stretch, or self-release sequence that feels welcoming rather than intense.
- - Keep it small enough that you still use it on ordinary days.
Planned time
Completed
Day 4
Install one evening landing cue
- - Use lower light, breathing, warmth, or a phone cutoff.
- - Do not stack several evening rituals yet.
Planned time
Completed
Day 5
Notice which doorway feels most alive
- - Ask whether warmth, body practice, midday reset, or evening landing is pulling you back most strongly.
- - Do not treat every good idea as equally urgent.
Planned time
Completed
Day 6
Add one warming food or tea cue
- - Choose one soup, tea, or food-therapy habit that makes the week feel more grounded.
- - Let it support the rhythm you have already started instead of replacing it.
Planned time
Completed
Day 7
Lock the week into something repeatable
- - Keep one morning cue, one midday reset, one body practice, and one evening landing step.
- - Ignore anything that adds more complexity than steadiness.
Planned time
Completed