You do not need a big plan to start with group therapy basics. A tiny plan that fits your week is more useful than a perfect one you skip.
A clean slate
Notice what you already do. Many useful habits are already in place — they just need a gentle nudge.
A small first step
Pair the new thing with something you already do. A pairing carries the habit more reliably than a calendar reminder.
The shape of the day matters more than the size of any single moment. Three small windows often beat one big effort.
A first-week plan
Keep the bar honest. Meeting the bar is a win. Exceeding it is a bonus.
Adjusting along the way
If something stops working, it does not mean you failed. It means the next version is around the corner.
When to celebrate
Some days everything goes as planned. Most days, something gets in the way. Both are normal.
Steady, friendly, and a little curious is the right speed.