If parts of this year felt blurry, numb or on autopilot, that may be dissociation... a protective response to overwhelm. The answer isn’t harsher goals; it’s kinder ones. Here’s a simpler way to begin again.
Why kindness beats pressure
- Harsh self-talk triggers shutdown and makes follow-through harder.
- Compassion lowers shame and restores choice.
- Capacity changes with sleep, money, caring roles, health and dissociation, plans should flex with that.
If dissociation is part of your story
Your nervous system was trying to help you cope. Small steps still count. If detachment is frequent or disrupts study, work or relationships, consider trauma-informed support.
The Capacity Compass
Match plans to the energy you actually have—no guilt.
- Low capacity: do the smallest version and stop.
- Work: read two paragraphs or send one short email.
- Medium capacity: do the typical version.
- Work: 30–40 minutes of focused work, then finish.
- High capacity: optional stretch if it truly helps.
- Depleted: rest is the plan; move non-urgent tasks and ask for help.
If you dissociate, treat it as information, not failure. Re-enter at the level your body can manage today.
Language swaps for a softer January
- “I failed” → “That was a lot for me today.”
- “I’m lazy” → “My energy is low; I’ll match the task to my capacity.”
- “I should be further along” → “I’m moving at the pace that’s possible right now.”
A one-minute close to each day
Write a two-line done list (what actually happened), note one thing that helped, and let tomorrow be tomorrow.
Stay connected with Ground Me
- On iPhone: open the App Store and download Ground Me Dissociation Aid, check your dissociation level and see whether it sits in a healthy range App Store
- On Android: coming soon, sign up to our newsletter on the groundme.app homepage to be the first to know
- Questions: contact us via groundme.app
- One-to-one mental health support: email bilge@groundme.app
- Become a test user and find our socials via our Linktree
- Follow @groundme.app on Instagram for updates and gentle encouragement
Same you, more care. Begin again, with the capacity you have today.
