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.

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