Small Steps When Everything Feels Hard

Some days, everything on your to-do list feels impossible. Showering, eating, responding to texts—tasks that should be simple suddenly feel like climbing a mountain. On those days, you don't need to do everything. You just need to do one thing.

The Rule of One

When you're overwhelmed, trying to tackle a full to-do list just makes things worse. Instead, ask yourself: What's one thing I can do right now?

Not ten things. Not everything. Just one.

It could be:

• Drinking a glass of water
• Brushing your teeth
• Opening the curtains
• Sending one text
• Eating something, even if it's just crackers
• Taking a shower, or just washing your face
• Stepping outside for one minute
• Making the bed, or just pulling the covers up

Why This Works

Depression and anxiety lie to you. They tell you that if you can't do everything, there's no point in doing anything. That's not true.

One thing breaks the paralysis. One thing reminds your brain that you're still capable. One thing creates momentum.

You don't have to save the day. You just have to take one step.

What Counts as "One Thing"

Anything that moves you forward, even slightly:

If you can't shower:

• Wash your face
• Change your shirt
• Put on deodorant

If you can't cook:

• Eat something that doesn't require preparation
• Drink a smoothie
• Order delivery

If you can't leave the house:

• Open a window
• Step outside your door for 30 seconds
• Sit near natural light

If you can't respond to everyone:

• Text one person
• Send a quick "I'm okay, just overwhelmed"
• Like or react to a message instead of typing a response

The Bare Minimum Is Enough

On hard days, the bare minimum is not failure—it's survival. And survival counts.

You don't need to:

• Be productive
• Catch up on everything
• Prove yourself to anyone
• Feel guilty for resting

You just need to make it through the day. And if "making it through" means staying in bed and eating cereal for dinner, that's okay.

Breaking Tasks Into Smaller Pieces

If even "one thing" feels too big, break it down further:

Showering feels impossible?

• Step 1: Sit on the edge of the tub
• Step 2: Turn the water on
• Step 3: Get in for one minute
• Step 4: Wash one part of your body

You can stop at any step. Progress is progress.

Leaving the house feels overwhelming?

• Step 1: Put on shoes
• Step 2: Open the door
• Step 3: Step outside
• Step 4: Walk to the end of the driveway

Again—you can stop whenever you need to.

When You Can't Do Anything

Some days, you truly can't do anything beyond existing. That's okay.

On those days:

• Stay safe
• Rest
• Reach out if you can
• Remember that this won't last forever

Doing nothing on a hard day is not the same as giving up. Sometimes rest is the only thing your body needs.

Celebrate the Small Wins

You drank water? That's a win. You brushed your teeth? That's a win. You made it through another day? That's a win.

Small steps still move you forward.

This Is Not Forever

Hard days feel endless when you're in them, but they don't last forever. You won't always feel this heavy. You won't always need to break everything into tiny steps.

For now, just focus on one thing. And then, if you can, one more.

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This resource is educational and not a substitute for professional medical advice. If you're struggling with depression, please reach out to a healthcare provider or call 988 for the Suicide & Crisis Lifeline.