Some weeks, the world feels heavy. The headlines are relentless, the inbox doesn’t pause, and it can feel almost impossible to concentrate. If that’s you right now, you’re not alone, and you’re not failing. You’re human.

If you’re navigating difficult times, this piece offers a gentle plan to adjust expectations and still show up with care.

The mismatch: lists don’t adjust by themselves

Our calendars and to‑do lists are built for average weeks. They don’t automatically flex when our emotional bandwidth shrinks. The result is an impossible gap: the same expectations, with less capacity. The answer isn’t to grind harder, it’s to deliberately adjust the plan.

For context, CIPD’s latest guidance highlights how people continue to work whilst unwell, and ‘management style’ remains among the top causes of stress-related absence.. Employee health and wellbeing — CIPD

A gentle protocol for difficult weeks: CARE

When capacity drops, we need a plan that meets us where we are. That’s why I use a gentle protocol called CARE: a simple way to reset expectations for a hard week without losing what matters.

• Clarify non‑negotiables
  • What truly must happen this week? 1–3 items max. Everything else becomes optional or is rescheduled.
• Adjust expectations and workload
  • Shrink tasks. 60‑minute time blocks become 20. “Finish report” becomes “outline 3 bullets.” Good enough beats perfect.
• Reduce exposure and input
  • Put guardrails around news and social. Check at set times only. Turn off notifications. Protect your peace.
• Extend support and self‑compassion
  • Tell the truth to yourself and others: “This is a tough week.” Ask for a small adjustment or deadline shift where possible. Offer the same to your team.

Scripts for work to set boundaries

• To a manager or client: “Given events this week, my focus is reduced. I can deliver X by Thursday and move Y to next week. Does that work?”
• To a team: “Let’s set a smaller target for this sprint and protect one meeting‑free time block each morning to allow us to focus.”
• To yourself: “I’m doing enough today. One meaningful step is progress.”

What showing up can look like this week

• Keep the non‑negotiables. Drop or postpone the rest.
• Do a daily 10‑minute plan: one important task, one admin task, one act of care.
• Swap perfection for presence: shorter check‑ins, clearer asks, simpler outputs.

If you’d value personal support, our one‑to‑one coaching can help you create a lighter, sustainable plan for weeks like this. Explore 1:1 coaching at Mindset

Prefer to work at team or organisational level? Explore our wellbeing consultancy services for evidence‑based support.

Invitation: Mental Health Awareness Day webinar

If this resonates, join our free webinar on Mental Health Awareness Day on the 10th October. We’ll share practical, evidence‑based ways to support yourself and your team through stressful news cycles while maintaining psychological safety and sustainable performance. Register here: Webinar registration.

Hard weeks don’t mean we stop caring or showing up, they mean we show up differently. Make the plan smaller. Be kinder in your expectations. And come learn with us at the webinar on Mental Health Awareness day.