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You bought this course because you’re exhausted and likely too tired to focus. I know the idea of sitting down to watch another lesson might be more than you can cope with right now; that’s why I created this bonus.

Here are seven little things you can start with, one per day, that ask almost nothing of you but will create a positive change, even if it’s just a teensy one. By the time you start Module 1, you’ll already have proved to yourself that little things make a difference.

Online option

Visit this page if you prefer to use the online interactive progress tracker:
tokibirch.com/fuel-jumpstart

How to use this

Do one day at a time, and tick it off once done.

There is space on each page to jot down what you noticed if you feel up to it.

Birch Health & Wellness · 7-Day Jumpstart Day 1

Day 1

Water Before Coffee

Today’s action

Drink a full glass of water before your first coffee or tea.

You wake up after 7–8 hours without fluids, and even mild dehydration can worsen fatigue, make it harder to concentrate, and raise stress hormone levels too high before you even get started. Getting water in before caffeine means your body starts the day on a better footing. Your coffee will still be there in five minutes.

Even easier Keep a glass of water on your bedside table tonight so it’s already there when you wake up.

Tick when done

What I noticed

Birch Health & Wellness · 7-Day JumpstartDay 2

Day 2

Protein at Breakfast

Today’s action

Add one source of protein to your breakfast. Eggs, Greek yoghurt, smoked salmon, nut butter, leftover chicken, protein powder (last resort). Whatever you have available.

Most of us grew up eating carbs for breakfast, which was fine when we were younger, but at this time of life, it can make us tired and starving by 10am. Including protein at breakfast helps stabilise blood sugar from the start of the day, which means less reliance on caffeine and more consistent energy through to lunch.

Even easierStir a tablespoon of nut butter into your porridge.

Tick when done

What I noticed

Birch Health & Wellness · 7-Day JumpstartDay 3

Day 3

Track Your 3pm

Today’s action

At 3pm, notice your energy on a scale of 1–10 and write it down somewhere. A phone note, the back of a receipt. Anywhere you can easily refer back to later. That’s all for today.

The 3pm wall is one of the most reliable signals about how your body is managing energy across the day. Most women push through this even-more-tired period with caffeine for years. You can’t solve a pattern you haven’t noticed yet. Today is just about noticing.

Even easierSet a phone alarm for 3pm. When it goes off, pause for ten seconds and notice how you feel.

Tick when done

What I noticed

Birch Health & Wellness · 7-Day JumpstartDay 4

Day 4

5 Minutes to Unwind

Tonight’s action

Before bed, give yourself 2–5 minutes of intentional calm. No phone or TV. Slow your breathing, have a warm shower, or sit quietly with a nice cup of herbal tea like lavender or chamomile (if possible) or even hot chocolate if that’s your preference.

Your nervous system needs a clear signal that the day is over and you’re safe and relaxed to allow deep, restorative sleep. Most of us go straight from screens to sleep and wonder why we wake up feeling like we barely slept. Five minutes of intentional quiet can be a big help.

Even easierSit on the edge of your bed and take 5 slow, deep breaths before lying down.

Tick when done

What I noticed

Birch Health & Wellness · 7-Day JumpstartDay 5

Day 5

Eat Before the Wall

Today’s action

Plan your meals today and eat before you get too hungry. For example, if you usually get even more tired around noon but eat lunch at 1:30, try to eat at noon or earlier where possible. If not possible, eat a small snack of fruit and nuts to tide you over until lunch.

For constantly tired women, waiting until you’re hungry means your blood sugar has already dropped, which triggers a stress response in your body and can drain you even further. Eating proactively keeps energy steadier and makes the energy slumps less severe over time.

Even simplerIf possible, move your usual mealtime forward by 30 minutes today.

Tick when done

What I noticed

Birch Health & Wellness · 7-Day JumpstartDay 6

Day 6

Find Your Calm

Today’s action

Identify one thing that helps you feel calmer (so long as it’s legal!) and do it today, even if it’s just for 2 minutes.

Chronic exhaustion often runs alongside a nervous system that’s been in “go-go” mode for too long. It can be difficult to think your way out of that state. Your body needs physical, sensory signals that it’s safe to slow down. Finding what works specifically for you is more useful than following a generic list of relaxation techniques.

Even easierStep outside, or look out the window, and look at the sky for 60 seconds.

Tick when done

What I noticed

Birch Health & Wellness · 7-Day JumpstartDay 7

Day 7

Your Energy Map

Today’s action

Look back at the past week. Write down 3 things you noticed about your energy without judgement. You’re just observing here; it’s not time to take action.

You’ve spent a week starting to listen to your body. Most women I work with have spent years being told their symptoms are fine, their tests are normal, and this makes them feel like they have to ignore their tiredness and just get on with it. If that doesn’t work, they feel they’re not trying hard enough. You’re doing something different. You’re paying attention, perhaps for the first time, and that’s a step in the right direction.

Your next stepOpen Module 1 when you’re ready.

Tick when done

3 things I noticed

Birch Health & Wellness · 7-Day JumpstartWrap-up

You’ve finished the Jumpstart 🥳

You’re ready for Module 1.

You do not need to analyse the whole week or turn this into another task. You have already started paying attention to your body, and that is enough for now.

Open the course when you’re ready.