Grief Week Plan: A Week of Small Things (Printable)
A blank one-week plan for the weeks after a loss: three small things a day, one for your body, one with people or a chore, and a short time set aside for grief. It fits on one A4 or Letter page.
Why small plans help and what to expect in the first days, weeks and months: how to deal with grief.
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A week of small things
Each day, write one small thing for your body, one with people or a chore, and 10 to 15 minutes for grief. Tick it when done. Skipping is fine; one box a day is a good week.
| Body one small thing for your body | People and tasks one contact or one chore | Time for grief 10 to 15 minutes, then stop | |
|---|---|---|---|
| Day 1 | |||
| Day 2 | |||
| Day 3 | |||
| Day 4 | |||
| Day 5 | |||
| Day 6 | |||
| Day 7 |
Ideas: body
- Walk outside for 10 minutes
- Eat one real meal at the table
- Shower and put on clean clothes
- Drink a glass of water with each meal
- Get up at your usual time
- Stretch for 5 minutes by a window
Ideas: people and tasks
- Do one load of laundry
- Answer one letter or email
- Water the plants or feed the pet
- Sit with someone for coffee
- Ask a neighbor to walk with you
- Call a relative who knew them
Ideas: time for grief
- Look at photos of them
- Write them a short letter
- Play a song they loved
- Tell someone one story about them
- Write what you would tell them about today
- Write down one thing you miss today
Based on the dual process model of grief (Stroebe and Schut, 1999) and on behavioral activation. This is a self-help plan, not a treatment.
In danger or thinking of ending your life: call or text 988 (US, Canada), call 116 123 (UK, Ireland), 13 11 14 (Australia), call or text 1737 (New Zealand), or your emergency number.
quietarium.com/en/grief/how-to-deal-with-grief/ · CC BY-NC 4.0 · not medical advice
Free to print for your clients and students. Please credit Quietarium; not for sale.