On a hard day, even ordinary tasks can feel like too much. It’s easy to either push through everything and pay for it later, or let the whole day go. A simple plan made on a better day can help you get through a hard one with less effort and less worry.

Why plan ahead

When pain is loud, it’s harder to think clearly about what to do. Deciding in advance takes the pressure off in the moment. Your settle list helps you ease pain. A hard-day plan helps you get through the day itself.

Your hard-day plan

You could write down three short lists:

• Must do. The few things that really have to happen, like work deadlines or picking up the children.
• Can wait. Tasks that can move to another day, like cleaning or errands.
• Could ask for help with. Things someone else could do, or help you with, like shopping or cooking.

On a hard day, you only need to focus on the first list.

Making tasks smaller

For the things you do need to do, you could try:

• Breaking tasks into smaller chunks, with short breaks in between.
• Switching between sitting and standing tasks.
• Doing the hardest task when you usually feel best in the day.

Telling the people around you

It can help to let people you live or work with know what a hard day looks like for you, and what helps. That way, asking for help on the day feels easier.

Something to try this week

On a better day this week, write your hard-day plan with your three lists. Keep it with your settle list, so both are ready when you need them.

What to take away

• Planning on a better day makes hard days easier to manage.
• Sort tasks into must do, can wait and could ask for help with.
• Break necessary tasks into smaller chunks with short breaks.
• Let people around you know what helps on a hard day.

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