The MVD is not a productivity system. It's a floor. On a bad brain day, this is what "doing okay" looks like — not thriving, not catching up, just not falling further behind. If you hit these three things, the day counted.
Today's Minimal Viable Day
One Non-Negotiable
Something with a real consequence if it doesn't happen today. Not "should do" — must do.
Write here…
One Body Thing
Not a workout. Something that isn't actively ignoring your body. Eat one real meal. Drink water. Go outside for 5 minutes. Shower. Whatever the floor is for you today.
Write here…
One Thing I Actually Want To Do
Something that exists for you, not for someone else's expectations. Even 10 minutes counts.
Write here…
Energy Check-In (start of day)
Circle or note where you are right now — before anything is asked of you.
Physical energy: 1 (barely upright) → 10 (feels sustainable)
Score: ___ / 10
Cognitive load: 1 (foggy, slow) → 10 (clear, focused)
Score: ___ / 10
Social battery: 1 (depleted, need solitude) → 10 (could handle anything)
Score: ___ / 10
One word for how I feel right now:
Write here…
Today's Masking Forecast
Where will I need to perform today? Knowing in advance lets you protect energy before, not recover after.
- Meeting or call requiring sustained focus
- Situation requiring me to mask my reactions
- Forced small talk or group socializing
- Public space with sensory demands
- Task requiring me to seem more organized than I feel
What can I drop, delay, or do differently today to reduce masking load?
Write here…
End of Day — Did I Hit the MVD?
- Non-negotiable: done
- Body thing: done
- One thing I wanted: done
If I hit all three: The day counted. What made it possible?
Write here…
If I didn't: No penalty. What got in the way?
Write here…
49 more pages in the full workbook
The MVD is one worksheet out of 50+ pages covering burnout check-in scales, masking cost calculator, nervous system regulation toolkit, boundary mapping, energy budget framework, joy recovery, and 4 weeks of daily tracking pages.
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