Back to Square One (Again) A promised checklist — for a true, gentle beginning

Kate | A Mind Full
Jun 27
3 min read

Updated: Aug 27

Somewhere between survival mode and self-help overload, I found myself craving less structure — and more clarity. Less guilt — and more room.

I didn’t want another tidy structure that could break with the slightest deviation. I wanted something simple and doable — something I could glance at, check off, and maybe return to later, without the pressure of seeing (and mentally bracing for) all the days ahead.

This checklist is here to meet you where you are:

to help you check off what you can do,

reflect on what I couldn’t,

and — if there’s still time at the end of the day —

see what other goodness you might still do.

Not a plan. Not a rulebook. Just a soft place to land for anyone who’s tried every system and still fallen off. Maybe this time, lighter is the way through.

How to use it

Print double-sided (one 2-page file). Laminate if you like; a dry-erase marker lets you reuse it day after day.
Page 1: your weekday flow.
Page 2: a weekend reset — slower pace, softer goals, no guilt.

The checklist keeps you present in the day.

The meals & reset ideas are there to glance at when you need inspiration. You already know most of them; this just gathers them in one calm spot so you can look, choose, and move on.

No pressure. No guilt. Just a quiet way to begin again.

Meals — light + grounding

Balanced suggestions to steady energy and cover key minerals (iron, magnesium, potassium). Pick what fits; mix and match.

Morning — something nourishing

Boiled eggs with cucumber & rice cakes (add tahini or hummus for balance)
Avocado toast with a drizzle of olive oil
Savory oatmeal with tahini & sea salt (Salt adds rich minerals and cuts blandness; optional splash of maple syrup or honey to ease in.)
Scrambled eggs with herbs and a handful of greens
Whole-grain toast with hummus or mashed chickpeas
Soft-boiled egg with olive tapenade or savory tomato spread on toast
Turkey slices or grilled chicken with toast or a rice cake (light protein boost)

Midday — eat a meal

Lentil soup with lemon & olive oil
Tuna or chickpea salad with fresh herbs (add potato or greens for balance)
Grilled salmon with rice & steamed veggies
Whole-grain pasta with veggie sauce (add lentils or parmesan for protein)
Chicken with grilled vegetables & a squeeze of lemon
Beef or lamb patties with sautéed greens + bread or rice

Evening — something light — but real (finish before 8 p.m.)

Soft-boiled egg & toast with greens (A few leaves of arugula, spinach, or baby romaine on the side or minerals.)
Hummus with veggie sticks or a rice cake (add sunflower or pumpkin seeds for magnesium)
Miso or clear-broth soup with noodles + tofu or egg
Light sandwich with avocado or egg salad
Small bowl of leftovers with arugula or sautéed spinach
Slices of turkey, chicken, or lean deli meat with cucumber or steamed greens

Movement / Reset ideas (pick any)

5–10 min stretch (hips, back, shoulders)
Quick 8-minute movement routine — watch the video here
(9 exercises — two are repeated at the end. I do 1 minute each and skip the last. Total: 8 minutes.)
A walk outdoors
Hit the gym (if it feels right)
Three deep breaths with hand on heart
Clean one small corner of your space
Step outside for fresh air (3 min)