Some weeks ask more of us than we have. When that happens, the aim is not to fix everything at once. It is to steady yourself enough to get through today.
Start smaller than feels reasonable
If the to-do list feels impossible, pick the single smallest thing on it and do only that. Momentum is kinder than pressure.
Let the basics carry you
Water, a short walk, a proper meal, a message to one person who is easy to be around. None of it is dramatic, and all of it helps more than it seems.
Be as fair to yourself as you would be to a friend
You would not tell a friend they were failing for having a hard week. Try to offer yourself the same sentence you would offer them.