Simple LPT: Make a “low energy day script” so when you’re exhausted you still care for yourself (As-salāmu ʿalaykum)

As-salāmu ʿalaykum - most of us plan for our best days: gym, cooking, productive work. But the evenings that quietly undo progress are the ones you come home wiped out and just autopilot into junk food, endless scrolling and falling asleep in your clothes. One thing that helped me a lot was writing a short “low energy day script” when I was rested and clear-headed. The idea is easy. On a normal evening, write a tiny step-by-step script for Future You when they feel like a zombie. I keep mine taped inside a kitchen cabinet. It looks like: 1) drink a full glass of water, 2) put phone on charger in another room, 3) run the shower even if you don’t feel like it, 4) change into soft clean clothes, 5) reheat the frozen dinner I prepared earlier, 6) set a 20-minute timer for a light show or a short reminder of dhikr, 7) wash up, do wudu if you plan to pray, set alarm, lights off. No decisions, no battles of will - just follow the script. The point is tired you doesn’t have to think or argue. You open the note and follow the “program.” I still have rough nights, but they end a lot less messy now. Small bonus: add one tiny life-upgrading action in the script, like throwing one thing away from a cluttered drawer or putting your meds/supplements into a weekly box. Over months, these low-energy nights start helping you instead of undoing you.