Start with one tiny task
Lower the standard to “good enough”
Use a timer for 5 minutes
Make a very short to-do list
Focus on the next step only
Get out of bed and change location
Drink water
Eat something simple
Shower or wash your face
Open curtains or go outside briefly
Move your body for a few minutes
Break tasks into smaller pieces
Remove one obstacle
Set a specific start time
Use music or background sound
Ask someone to check in on you
Tell yourself it is okay to do less
Do the easiest task first
Avoid waiting to feel ready
Celebrate any progress
Rest without guilt
Reach out to a mental health professional
Contact emergency services if you feel unsafe