If you have a mental or physical illness, braving each day can seem like an uphill battle. I have a chronic illness and crippling anxiety. I am an overachiever and try to do as much as possible, but some days, it’s nearly impossible to do anything.
In order to not feel down on myself, I congratulate myself on completing tasks, even simple ones. In retrospect, these might seem small, especially on days when I’m doing approximately 101 things, but it’s OK to be gentle with myself.
Here are 20 tasks that I am proud of doing on rough days, and maybe you can be proud of yourself for completing these, too.
1. Stretching before getting out of bed
Between my anxiety and my chronic illness, I often feel tense. Stretching in the morning can help me feel calmer before I get out of bed.
2. Getting out of bed
This is the first step to starting the day. Once you make that first step, it’s easier to take another.
I often feel unhappy with myself and the sensations in my body. This step will help you feel refreshed and give you a small dose of self-love.
4. Eating breakfast
As I already mentioned, I have a chronic illness. Eating is a crucial part of taking care of myself and my illness. I make sure to eat something every morning, and you should, too.
5. Taking my dog out to the bathroom
It’s important to take care of the needs of those who depend on us. For me, that’s my dog. He often needs to go relieve himself first thing in the morning.
6. Responding to at least a few messages
I sometimes feel extremely isolated because of my chronic illness symptoms. Messaging people back not only helps relieve those feelings of loneliness, but it also helps me show others that they can depend on me.
7. Doing something to make your pet (or someone else) happy
Nothing makes me happier than seeing my dog happy. If you have a pet, you may be able to relate.
8. Taking a shower
Hygiene is important. Taking showers can help you feel less “yucky,” even if it’s just mentally.
9. Trying to do at least one work- or school-related activity
Even if it’s just starting an outline for an essay, I feel good when I accomplish the little things.
10. Taking a break
This break can be 10 minutes or three hours, depending on what seems appropriate on any given day.
11. Eating lunch
The second meal of the day! Continuously taking care of your body is important.
12. Talking to at least one person
This can be on the phone or in person. Talking to someone can be helpful, even if it’s just chatting about the weather.
13. Taking a nap
In my opinion, you shouldn’t only rest at night. I like to take a nap before dinner.
14. Eating dinner
Third meal of the day!
15. Making a list of what you’ve gotten done.
You should feel proud of what you’ve accomplished on any given day.
16. Making a list of what you need to do tomorrow.
It’s important to be easy with yourself, but it’s also important to make sure you get everything you need to get done… done.
17. Watching a video that makes you laugh
Everyone needs a good laugh, including you.
18. Drinking tea or hot cocoa
If you’re a super-stressed person, you need a way to de-stress at the end of the day. Drinking tea or hot cocoa tends to help me relax and unwind.
19. Make sure that all your pets’ needs are met
Pets are depend on us. While we need to take care of ourselves, we also need to take care of those in our care.
20. Try to go to bed at a reasonable hour.
I’m a morning person, so this isn’t hard for me. Try to go to bed at a reasonable hour to feel refreshed in the morning.
If you’re having an off day, doing anything can feel overwhelming. But, if we hold ourselves accountable for completing basic tasks, we can feel proud of ourselves for doing what we need to do.