Good morning
Here's your day
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Focus today
Primary
Secondary
Tasks
Habits
Pomodoro
25:00
Focus session
Sessions:
Gratitude
1.
2.
3.
Current
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Journal prompt
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Notes
Money snapshot
$640
Checking
$17,500
Savings
$87,630
HYSA
-$1,390
Credit debt
Net worth (liquid)
assets minus debt
$104,380
Dopamine Menu

For when you're feeling down and out.

Appetizers · 5–10 mins
  • Brain dump in my journal
  • Do a word search puzzle
  • Body shower
  • Make a to-do list
  • Stretch
  • Quick, timed tidy-up
Entrees · 45 mins+
  • Read a book
  • Junk journal
  • Watch an episode of TV
  • Go on a walk
Desserts
  • Treat myself to a yummy coffee
  • Watch a YouTube video
  • Pin inspiring images
Sides · alongside other activities
  • Listen to my favorite podcasts
  • Set the mood with lighting and candles
  • Call a friend or relative
Extra Specials
  • Go window shopping
  • Go on a solo coffee/lunch date
Cleaning Schedule
Daily
  • Wipe counters
  • Make bed
  • Wash dishes
  • Clean kitchen floor in the evening
Monday · Bathrooms
  • Clean toilets
  • Clean sinks, mirrors and counters
  • Clean showers and bathtubs
  • Wash bath rugs and replace towels
  • Sweep and mop floors
Tuesday · Living Room
  • Straighten shelves and cabinets
  • Vacuum, sweep and mop
  • Wash windows and blinds
  • Organize and declutter
Wednesday · Kitchen
  • Clean stove/cooktop
  • Clean counters and sink
  • Wipe down fridge and freezer
  • Clean inside microwave
  • Sweep and mop floors
Thursday · Bedrooms
  • Dust and vacuum
  • Change bed sheets (every 2–3 wks)
  • Organize and declutter
  • Clean windows and blinds
  • Straighten closets and drawers
  • Take out trash
Friday · Halls & Stairs
  • Laundry
  • Dust and vacuum
  • Straighten drawers, desks and shelves
  • Wipe off washer and dryer
  • Dust light fixtures and ceilings
  • Straighten and declutter closets
Weekend · Outdoors
  • Sweep porch and patio
  • Clean and organize garage
  • Clean out car
Relaxing Art Ideas
  • Doodle loops + patterns: mindless spirals, grids, flowers, waves
  • Water brush play: let colors bleed on scrap paper, no subject needed
  • Lettering nonsense: write random words in calligraphy, stack them, cross them out
  • Pastel smudges: rub pastels into paper with fingers, blend without caring what it "is"
  • Collage scraps: scissors + glue, cut from old sketches or magazines
  • Tiny sketchbook prompts: pick an object in reach, do a 1-minute sketch
  • Color swatches: test inks, paints, pastels — fill a page with squares
Photography Studies
  • Light & Shadow — one object at different times of day
  • Still Life — arrange small domestic scenes
  • Texture & Detail — walls, fur, fabric, leaves, food
  • Color Stories — one color, a dozen matching objects
  • Daily Objects as Art — treat ordinary mess as composition
  • Self-Portraits — mirror/timer shots, obscure face
  • Cats — close-ups: paws, ears, whiskers
  • Seasonal Changes — same view weekly