My New Week — Week 5 Worksheet | Next Chapter Concierge

Divorce & Starting Over · Week 5, Lesson 3

My New Week

Design the morning and evening routines — and the weekly structure — that will actually support your new life

Name:

Week Starting:

<\!-- Part 1: Morning & Evening Routines -->

Part 1: Morning & Evening Routines

Design routines that take no more than 20–30 minutes each. Start simple — a routine you'll actually do is better than a perfect one you won't.

🌅

My Morning Routine

The first 20–30 minutes of my day

Wake-up time First 10 minutes — what I'll do before looking at my phone Physical movement (even 5 min counts) How I'll nourish myself One word or intention for the day

🌙

My Evening Routine

The last 20–30 minutes before bed

How I'll wind down (screen-free activity, even 15 min) A brief evening reflection: What went well today? One thing I'll prepare tonight for tomorrow Bedtime target

<\!-- Part 2: Weekly Schedule -->

Part 2: My Weekly Schedule

Block out your commitments first. Then find where your protected personal time lives.

Day

Morning / Afternoon

Evening / Night

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

<\!-- Part 3: Self-Care Non-Negotiables -->

Part 3: Self-Care Non-Negotiables

These are the things you will not skip — even in a hard week. Keep them small enough to always be possible.

😴 Sleep

My target bedtime What helps me sleep

🏃 Movement

Type of movement I'll do When + how many days/week

🥗 Nourishment

One meal I'll commit to sitting down for My simple go-to when I don't have energy to cook

💬 Connection

Person I'll talk honestly to this week How I'll reach out

<\!-- Part 4: Weekly Ritual -->

My Weekly Ritual — Just for Me

One thing per week that exists purely for your enjoyment. Not productivity. Not parenting. Not errands. Just you.

My weekly ritual When I'll do it How I'll protect it when life gets busy

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My Weekly Ritual — Just for Me