Every Beginning is Difficult – Pacing Checklist: Small Steps for Greater Balance

Dear Readers,

How is your pacing challenge going? Sometimes we dive into new endeavors with enthusiasm—only to realize shortly after that it’s overwhelming. Especially when dealing with exhaustion, ME/CFS, or Long-COVID, even good intentions can feel like a burden. But: It doesn’t have to be perfect. More importantly: You don’t have to be perfect. Everything starts with one small step.

Imagine standing in front of a large staircase. You know you want to get to the top, but it’s impossible to climb all the steps at once. What can you do? You take one step at a time. Slowly and mindfully. Just as you can climb a staircase step by step, you can also reach your goals—with patience and kindness toward yourself.

The power of small steps

Even the longest journey begins with a single step.” – Lao Tzu

When we take on too much, we often lose the joy of pursuing our goals. That’s why I invite you to take it slow: Choose just one thing from our checklist each day. Just one. It could be a mindful breath in the morning, a deliberate break, or writing down a positive thought.

The key is to take one small step every day—no more, no less. And even better: Set a goal to try every task on the checklist at least once during January. This way, you’ll give yourself the time to discover what truly works for you.

1. Start with a mindful minute:

   
   

   • Take 1–3 minutes to consciously breathe and notice your body.

   • Observe how your energy levels feel.

     
     

2. Embrace slowness:

   
   

   • Choose one task to complete very slowly and mindfully.

   • Then, slow it down even more.

   • Reflect on how this slowness feels.?
     

3. Plan breaks in advance:

   
   

   • Schedule breaks before you actually need them.

   • Example: Take a 5-minute break after 20 minutes of light activity or 15 minutes after each hour.
     

4. Keep an energy journal:

   
   

   • In the morning, note your energy level (e.g., “full,” “medium,” “empty” or on a scale of 0–10/0–100).

   • Throughout the day, record how different activities affect your energy.

   • You don’t need to do this every day—just one step at a time.
     

5. Set clear boundaries:

   
   

   • Choose just one main task per day.

   • Remember: No appointment is more important than your health. If needed, everything can be rescheduled.
     

6. Find small moments of joy:

   
   

   • Observe nature through a window.

   • Listen to soothing music or enjoy a cup of tea.

   • Write down a positive thought or something nice that happened.
     

7. Keep your environment informed:

   
   

   • Clearly communicate what you can and cannot do today.

   • Ask for support when needed.
     

8. Start your day with mindful planning:

   
   

   • Reflect on what you want to accomplish without overwhelming yourself.
     

9. Create small rituals:

   
   

   • Start or end your day with a short breathing exercise or a moment of gratitude.
     

10. Reflect at the end of the day:

    
    

    • Ask yourself:

      • “What worked well today?”

      • “Where did I exceed my energy limits?”

      • “What could I do differently tomorrow?
        

It’s not about perfection, but presence

Remember: No goal is more important than your health. If something doesn’t work out, it’s not failure—it’s a sign that perhaps a smaller step is better. Your journey is individual, and that’s perfectly okay.

Be patient with yourself and reward every small change. Even trying is a success—and every small step brings you closer to more balance, peace, and mindfulness.

I wish you joy as you take these small steps. Let’s create a year of ease and growth together!

Yours,

Dr. Livia Müller

Practice “Jump to Health”