A gentle checklist for when motivation feels impossible
The “Small Sparks” Survival Checklist is a compassionate, printable digital checklist designed for the days when getting out of bed feels like climbing a mountain. Created for moments of emotional fog, low energy, and overwhelm, this guide helps you focus on tiny, doable actions that keep you moving forward. It’s not about fixing everything or forcing positivity. It’s about honoring where you are and lighting one small spark at a time. If you’ve ever searched for how to be motivated when depressed, this checklist meets you exactly where you are—with kindness, realism, and hope.
What’s included in this digital checklist
- Chapter 1: Understand What You’re Up Against, with mindset reminders that reduce guilt and self-blame
- Chapter 2: Begin with a Micro-Move, offering simple body, mind, and connection prompts
- Chapter 3: Build Your Motivation Loop, using gentle daily anchors and rewards
- Chapter 4: Prepare for Low Days, including a Compassion Plan and Soft To-Do List
- A BONUS SPARK focused on possibility, growth, and gentle financial empowerment
How this checklist helps you in real life
- Shows you practical ways to start even when motivation is low
- Reduces overwhelm by focusing on micro-actions instead of big goals
- Helps you build self-trust by celebrating effort, not outcomes
- Provides emotional reassurance for difficult mental health days
- Supports anyone learning how to be motivated when depressed without shame or pressure
Who this is for and why it’s different
This checklist is for anyone navigating depression, burnout, anxiety, or emotional exhaustion. It’s especially helpful if traditional planners and productivity tools feel overwhelming or unrealistic. What makes The “Small Sparks” Survival Checklist different is its tone: compassionate, validating, and human. These aren’t chores or rigid routines. They are acts of courage you can return to again and again, adapting them to your needs.
Download today and keep your spark close
This is a digital download. You can print it, save it on your phone, or revisit it whenever you need support. Keep it nearby for the hard days, the quiet days, and the days you simply survive. Click download now and give yourself permission to take one small step—because one spark really can make a difference.
How much does shipping cost?
We are glad to bring our customers great value and service. That’s why we provide fast shipping from our Fulfillment Center in California by UPS and USPS.
What countries are you delivering to?
As of now, we’re delivering to the United States only.
How can I track my parcel?
Once your parcel has left our Fulfillment Center, you will receive an email with a tracking number to monitor your parcel movements.
Can you ship my order to a business address?
Yes, you can write your business address in your order details if it’s more convenient to you.
Can you ship my order to a PO Box address?
Yes, you can select delivery to a PO Box if it’s more convenient to you.
Can you ship my order to APO or FPO military addresses?
Yes, we ship anywhere in the United States, and to all US territories and military APO/FPO addresses.
What happens to my parcel if it is delivered while I’m not there?
Depending on the destination and the package size, your parcel will be left in your mailbox or on your porch, or it may be left with a neighbour.
Can I cancel my order?
All orders can be canceled until they are shipped. If your order has been paid and you need to change or cancel it, please contact us within 12 hours of placing it.
Can I get a refund if something is wrong with my order?
Within 14 days of receiving the parcel, you can ask us for:
- A full refund if you don’t receive your order
- A full refund if your order does not arrive within the guaranteed time (1-3 business days not including 1 business day processing time)
- A full or partial refund if the item is not as described
Full refunds are not available under the following circumstances:
- Your order does not arrive due to factors within your control (e.g. providing the wrong shipping address)
- Your order does not arrive due to exceptional circumstances outside our control (e.g. not cleared by customs, delayed by a natural disaster).
All our products are backed with a 14-day money back guarantee. Just send us a message on the Contact Us page and we will refund the purchase price.
Can I return an item for an exchange instead of a refund?
Yes, you can! Kindly Contact Us form to discuss the details with us.
Can I return my purchase?
All our products are backed with a 14-day money back guarantee. Just contact us and we will refund the purchase price.
If you are not satisfied with your purchase, you can return it for a replacement or refund. No questions asked! You only should return it at your expense.
Please contact us first and we will guide you through the steps. We are always ready to give you the best solutions!
Please do not send your purchase back to us unless we authorize you to do so.
Are there any items I can’t return?
Hygiene and our customers’ safety is our top priority, which is why there are specific types of products that can’t be returned such as:
- Face and body products if opened, used, or have a broken protective seal
- Underwear if the hygiene seal is not intact or any labels have been broken
- Swimwear if the hygiene seal is not intact or any labels have been broken
- Pierced jewellery if the seal has been tampered with or is broken
Customer Reviews
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This checklist is like a beacon of light on my darker days. It's compassionate, validating and oh-so-human.
It feels much more manageable and less overwhelming.
i've been struggling with depression for years now, but this survival guide has become my secret weapon. it doesn't pressure me to do anything i'm not ready for; instead it supports me in taking small steps towards recovery.
👍
this isn’t your typical productivity tool - it’s so much better! the focus isn’t on getting things done, but rather doing what you can when you can. perfect for those low motivation days.
Practical ways to start even when motivation is low
What sets this checklist apart from others is its gentle approach- no shame or pressure involved at all!
It’s such a relief to have found a motivational tool that understands emotional exhaustion and burnout aren't just bad habits or laziness. This checklist makes me feel seen and supported 👏
provides emotional reassurance that I desperately needed during difficult mental health days.
Navigating through anxiety seemed impossible until I discovered this wonderful checklist.