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My Calm Plan

A plan for hard days.

Five minutes on a good day can make a bad day easier. Build a one-page plan you can print, keep on your phone, or share with someone who cares.

🔒 Stays in your browser. Sharing creates a private link — nothing is stored on our server.

Optional — it appears on your plan.
How do you know a hard stretch is starting? One per line.
Things that help me feel calmer
Tiny is the point. Pick things you could do even on your worst day. One per line.
People I can reach out to
Write it on a good day. Your future self will read it.

Why a plan helps

Decide on a good day. Follow on a hard one.

When we're low or stressed, it's harder to think of options. A written plan does the thinking in advance. Therapists use plans like this in cognitive behavioral therapy and behavioral activation — approaches with Strong evidence evidence for depression.

Ideas

  • Keep it where you'll see it — print it for the fridge, or save the link on your phone's home screen.
  • Share it with one person who can gently remind you of it.
  • Update it as you learn what works.
  • For thoughts of suicide, use a Safety Plan instead.