If you are struggling right now: Samaritans, 116 123, free, any time. Text SHOUT to 85258 (Shout, a free text support service, 24/7), or call NHS 111.
When everything feels heavy, the room is often the first thing to slip. Cups pile up, clothes stay on the floor, and the mess can make you feel worse, which makes it harder to start. If that is where you are, this page asks for very little.
What is the least I can do today?
One job a day, for five days. Pick one, and stop after it. That is a good day.
- Cups and plates: carry every one to the kitchen. You do not have to wash them yet.
- Rubbish: one bag, into the bin. Wrappers, tissues, empty bottles.
- Clothes: everything on the floor goes in one basket or bag. Clean and dirty can be sorted later.
- The bed: change or straighten the sheets if you can. Even pulling the duvet up counts.
- Air and light: open the curtains and a window for ten minutes.
Is it all right to use paper plates for a while?
Yes. The aim is not a tidy room. It is a room that is a bit easier to be in. Paper plates for a while are fine. A basket instead of a wardrobe is fine.
Do it with something on
A podcast, a playlist or a friend on the phone can carry you through five minutes that would feel long in silence.
A free card for the fridge
The bare minimum day card lists the small things that still count on a low day, three to a page so you can keep one on the fridge and one by the kettle. No sign-up: download the bare minimum day card (PDF).
What if I can’t do any of it?
Then today is a rest day, and that counts too. If you have felt low most days for more than two weeks, it is worth talking to your GP or calling NHS 111. If you are struggling right now, Samaritans are there on 116 123, any time.