The Tough Day Toolbox

Your personal backup plan for when life gets messy

Planning for the Worst

Life doesn’t always go to plan. Your routine will get disrupted. You’ll be tired, overwhelmed, stressed, or just not in the mood. None of that is failure. it’s just real life.

You can’t always control the chaos, but you can be ready for it.

That is where the Tough Day Toolbox comes in.

What Is the Tough Day Toolbox?

This toolbox is a collection of things that help you keep going when your plan falls apart. It reminds you of what matters, supports your mindset, and gives you simple ways to act, even when you’re struggling.

It’s not about doing everything perfectly. It’s about doing something, keeping momentum, and showing yourself that you’re still in control.

How to Build Your Toolbox

You decide the format. It could be:

• A document or note on your phone
• A printed or laminated checklist
• A physical box with cards, reminders or items inside

What matters is not what it looks like, but what is in it.  Below are some recommended components to build your own Tough Day Toolbox.

• A Reminder of Your “Why”
  Include a short sentence or phrase that explains why this change matters to you. This can reconnect you to your deeper purpose when motivation or energy is low.
• A Reminder of Who Else Benefits
  Write down who else gains from your positive changes. Your children? Partner? Friends? Future self? When things feel hard, this reminder can keep you going for the people you care about.
• Your Support Crew Contact
  List one or two people you trust. Write down how to contact them and how they can help, whether it’s offering motivation, listening, reminding you of your progress, or just showing up when you ask.You don’t have to do this alone.
• Your Bare Minimums for Tough Days
  Sometimes all you can do is something small and that is enough. Include a short list of actions that are quick, simple, and low effort, but still point you in the right direction. You can use these as your “contingency actions” when you plan your next small step.
  Even one of these can stop a downward spiral and remind you that you’re still in charge. Examples:
  • Drink a glass of water
  • Stretch for one minute
  • Prep a snack instead of skipping meals
  • Take ten deep breaths outside
  • Do five minutes of movement
  • Put your phone away and rest
• Reset Checklist
  If you ever feel stuck, lost or like you have fallen off track, this checklist is your go-to restart button. Keep it inside your Tough Day Toolbox so it’s always close by when you need it most. Examples:
  • Remind yourself why this matters – What do I want again, and why does it matter?
  • Review your last plan – What worked? What didn’t? What is a better next step?
  • Make it easier – Could I make the action smaller, quicker or more doable today?
  • Reach out to your support crew – Who can I check in with right now?
  • Grab your Tough Day Toolbox – That is what it’s here for.
  • Start again. Repeat the cycle – Plan. Track. Review. Move forward.
• A Note or Message to Yourself
  Write a short letter, reminder or even record a voice message. Speak kindly and encourage yourself as you would a friend. You can include a few reminders from the rest of the toolbox, for example your “why”, who benefits, what you’re capable of.This message may be exactly what you need to hear on a day when nothing else seems to help.
• A “When I Did It Anyway” Reminder
  Write down one or two times in the past when you showed up for yourself despite challenges. These moments are your proof. You can overcome hard things. You already have.
• A “Stop Doing” Reminder
  Tough days can tempt us to fall back into unhelpful habits. Use this short list as a nudge, not a rulebook, to avoid what won’t help.
  Sometimes the most helpful thing is simply to stop things from getting worse.
  Examples:
  • Do not shut people out
  • Do not beat yourself up for struggling
  • Do not skip all meals
  • Do not decide the whole week is ruined

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