30-Day Reset Plan: Your Complete Transition Guide
This plan integrates three frameworks: Bridges' Transitions Model, Growth Mindset, and ADKAR into actionable steps for navigating any major life change.
Note: If you’re experiencing intense stress, anxiety, or suspect you may be dealing with depression, please consider reaching out to a qualified mental health professional. This guide is not a replacement for therapy or medical care.
Week 1: Foundation & Awareness
Focus: Gentle understanding of where you are
Support your system: Remember that during a period of change, it's important to support your systems. Your brain can't cope with change well without these basics:
- Sleep: 7-9 hours, consistent bedtime (disrupted sleep is normal during transitions, just do your best)
- Move: 10-20 minutes daily - walk, stretch, dance, whatever feels good
- Connect: Text/call someone who cares about you every day
- Eat: Regular meals with some protein and fresh greens when possible
- Breathe: When overwhelmed, take 5 deep breaths
Journal
Where Am I Right Now?
Bridges: Identifying your stage
- Question: What's the biggest thing that's changing in my life right now?
- Notice: Pay attention to how your body feels when you think about this change
- That's It: No need to fix or analyze - just acknowledging will help itself
What Am I Feeling?
Growth mindset: Acknowledging emotions
- Question: What emotion shows up most often when I think about this change?
- Name It: Angry, scared, excited, sad, confused, hopeful - whatever it is
- Be Kind: These feelings make sense, whatever they are. Don’t be harsh on yourself
What Do I Actually Want?
ADKAR: Building awareness of the need for change
- Question: If this change could lead to something good, what would that look like?
- Dream Small: It doesn't have to be perfect or life-changing
- Write It Down: One sentence is enough
Daily Check-in: How am I feeling today? (1-10 scale/emojis)
Week 2: Exploration & Learning
Everyone moves at their own pace through transitions. Don't worry about sticking to exact days - these are suggestions for when you have more energy and feel ready to explore.
When You Feel Ready: Learning Mode
ADKAR: Building knowledge
- Explore What Interests You: What am I actually curious about regarding this change?
- Start Small: 15-30 minutes learning - podcast, article, YouTube video
- Connect With Humans: Who could I talk to about this?
When You're Feeling Stronger: Uncertainty Navigation
Bridges: Neutral Zone work
- Make Friends With Not Knowing: What if not having all the answers right now is okay?
- Play With Possibilities: If this change could lead somewhere good, what might that look like?
When You Have Energy: Tiny Experiments
Growth mindset: Learning from action
- Test Small Things: What's one tiny thing I could try that moves me 1% forward?
- Learn From Everything: Celebrate trying - you're building courage, not seeking perfection
Week 3: Building & Trying
Focus: Small actions and skill building
Building Your Toolkit
ADKAR: Developing ability
- Practice Something Real: Spend 30-60 minutes actually doing something related to your change
- Get Real Feedback: Ask someone what they think - collect information without defending
Step Into Who You're Becoming
Bridges: New Beginning identity
- Try On New Identity: Introduce yourself differently, join a group, make small shifts
- Make One Real Move: Apply, sign up, say yes to something that moves you forward
- Feel the Fear: And do it anyway if it feels right
Week 4: Making It Stick
Set Up Your Support System
ADKAR: Reinforcement structures
- Find Your People: Who will check in with you and celebrate wins?
- Create Accountability: Weekly coffee dates, monthly check-ins
- Track What Matters: One simple metric showing forward movement
Tell Your Story
Bridges: Integration
- Write It Down: How did you get from "stuck" to "moving"?
- Share It: Tell someone what you've learned about yourself
- Own It: This transition is part of who you are now
Create Your Maintenance Routine
Growth mindset: Continuous improvement
- Weekly Check-in: How am I doing? What do I need?
- Monthly Review: What's working? What needs adjustment?
Making It Sustainable
All three frameworks working together
Simple Daily Check-ins
Growth mindset practice
- Morning: What's one small thing I can do today?
- Evening: What went well? What was hard?
When Things Get Hard
Bridges + Growth + ADKAR support
- Overwhelmed: Back to basics + reach out for support (🎯 ADKAR reinforcement)
- Doubting: Remember transitions feel uncertain + look for your strength (🌉 Bridges + 🧠 Growth)
- Stuck: Maybe you need more Neutral Zone time - that's normal (🌉 Bridges acceptance)
Success Indicators:
- You understand your transition stage
- You can learn from setbacks
- You have support systems in place
Most Important: You feel like someone who can handle change.
Change doesn’t happen all at once — it grows, like something newly planted. First comes the realization that the old ground no longer supports you, then the pause of not-yet-knowing, and only then the quiet reach toward something new. Come back to this plan whenever you need a reminder: you’re already on your way, and you have everything you need to keep going.