Put Yourself First Challenge (Nice Guy Recovery)

7-day Put Yourself First challenge

One small task per day. Check off as you go (saved in this browser).

• Day 1: Name one thing you want

  Write down one thing you want today (for yourself, not to please anyone else). It can be small: a walk, a meal, saying no to one request.

• Day 2: Do one thing for yourself

  Do one thing from your list or choose one act of self-care. Put it on the calendar and treat it as non-negotiable.

• Day 3: Say no once

  Say no to one request or invitation you'd usually say yes to. Notice the anxiety and the outcome. You don't have to explain beyond 'I can't' or 'I need to pass.'

• Day 4: State one preference

  In a conversation or plan, state one preference clearly (where to eat, what to watch, when to meet). Don't default to 'whatever you want.'

• Day 5: Put yourself first for a block of time

  Block 2–4 hours for yourself. No errands for others, no people-pleasing. Use it for something that fills you up.

• Day 6: Tell someone what you're doing

  Tell at least one person that you're practicing putting yourself first this week. Ask for their support or simply inform them.

• Day 7: Reflect and plan one habit

  Write down what was hard, what helped, and one small habit you'll keep (e.g. one no per week, one self-care block). Plan when you'll do it.