30-Day Post-Separation Recovery Plan

The first month after a breakup or divorce can feel like standing in the ocean—waves keep hitting, and it’s hard to breathe. This plan gives you short, doable steps that stabilize your life so you can think clearly and move forward.

How to Use This Plan

One small action per day (15–30 minutes).
Skip or swap steps if needed; momentum beats perfection.
Save a copy to your notes app and check off as you go.

Week 1 — Stabilize

Day 1: Sleep first. Power down screens early and aim for 7–8 hours tonight. Put water by your bed.

Day 2: Triage the essentials. List bills due in 30 days, kids’ school obligations, and work deadlines. Set 3 reminders.

Day 3: Food & meds. Stock 5 easy meals and refill any prescriptions or supplements.

Day 4: Safe space. Declutter one surface you see every morning (nightstand, counter). Visual calm matters.

Day 5: Tell two people. Choose one practical friend and one supportive friend. Ask for the help you actually need.

Day 6: Money snapshot. List balances, due dates, and minimums. Freeze big decisions for now.

Day 7: Move your body. 20–30 minutes (walk, stretch, light workout). Movement clears stress chemicals.

Week 2 — Organize

Day 8: Create a shared calendar (co-parenting or personal). Color-code school, work, pickups.

Day 9: Password hygiene. Enable 2FA and update critical accounts (email, banking).

Day 10: Mail & address. Set up forwarding if needed; organize important mail in one tray.

Day 11: Budget reset. Draft a one-page budget and an “Essentials Only” version for tight months.

Day 12: Snapshot your legal/administrative to-dos (no advice; just a checklist): documents to gather, any classes, and court dates if applicable.

Day 13: Food again. Batch-prep 2 simple dinners for busy nights.

Day 14: Environment upgrade. Wash sheets, open windows, add one fresh plant or candle.

Week 3 — Communicate

Day 15: Scripts for tough texts (co-parenting, family, friends). Keep it short, kind, and clear.

Day 16: Kid check-in. Ask “What’s one thing I can do to make this week easier?” Write it down and try it.

Day 17: Work disclosure. Decide what to say to your manager/HR if schedules shift temporarily.

Day 18: Boundaries refresh. For reactive conversations, switch to email. Use a shared info doc for logistics.

Day 19: Friend care. Book one coffee or walk with someone who lifts you up.

Day 20: Tech rules. Mute notifications after 9pm. Unfollow drama accounts.

Day 21: Celebrate a small win. Note one thing you handled better than last week.

Week 4 — Rebuild

Day 22: Emergency fund challenge. Auto-transfer a small amount weekly (even $10 starts momentum).

Day 23: Paperwork mile. Gather IDs, insurance, and key documents into one folder.

Day 24: Move plan. Sketch housing steps for the next 3–6 months (stay, rent, room-share).

Day 25: Social confidence. Plan a low-pressure outing (museum, park, class).

Day 26: Hobby hour. Revisit one thing you loved before the relationship.

Day 27: Credit health. Pull your free report; note any errors to dispute later.

Day 28: Meal plan & shop. Choose easy protein+veg combos for kid weeks.

Day 29: Review your month. What helped most? What was noise?

Day 30: Make Month 2 plan. Keep 3 habits that genuinely moved the needle.

Downloadables & Tools

Information only. For legal or medical advice, consult a professional.

How to Survive the First 30 Days After a Separation