The RE-BUILD-ME Template
by Justin Tee
You don't need an app to start rebuilding. You just need a template.
Before I built RE-BUILD-ME, I used notes on my iPhone. Messy. Scattered. But it worked. Because the framework — not the app — is what makes the difference.
Here's the template I used. You can copy it into your notes app, a notebook, or anywhere you like. I actually find writing it out helps it stick in your mind better.
My Daily Template
Do 20 minutes of exercise — no matter what!
If you can't — just do child's pose and Breathe.
Do 20 minutes of study — no matter what!
If you can't — just watch a micro lecture.
Date
Optional Daily Notes
Did you exercise? —
Did you study? —
One thing I did well today —
One thing I feel grateful for today —
One thing I have taken pride in today —
What would I say to a friend in my position? —
How to Personalise It For you
Enter your own motivational quotes and instructions for yourself - read them every day
Swap the exercise and study goals for whatever matters to you, some examples:-
Do 10 minutes of driving — no matter what. If you can't, just sit in the car and Breathe.
Do 5 minutes of tidying — no matter what. If you can't, just put one thing away.
Make a healthy smoothie — no matter what. If you can't, just eat an apple.
Go for a 30 minute walk — no matter what. If you can't, just sit in the garden.
Go to the gym — no matter what. If you can't, just do 5 squats and 5 press ups.
Do some gardening — no matter what. If you can't, just water the plants.
Get dressed — no matter what. If you can't, just comb your hair.
Then enter your daily log - you can edit the questions to whatever suits you - the questions I use are common CBT questions which I believe actually help you change the way you think, there are so many alternatives, some examples:-
What did I learn today?What is one thing I would do differently tomorrow?
What brings me joy, and how can I incorporate more of it?
Change it to suit you - everyone is different and has different needs. You could have one goal or 5, or even zero if you are still figuring things out - it's up to you.
Learn and Understand what you need - it will take time, but don't worry about that, just concentrate on the small wins and keep Rebuilding Everyday.
Why This Works
The motivation and goal, gives you direction.
The failsafe removes failure. You always have a light option. Sometimes you will do the light option and then continue. Sometimes you won't - it's okay either way.
The check-ins build accountability.
The reflections build self-trust.
Action creates evidence. Evidence builds belief. Belief becomes identity.
I'm going to write a more technical breakdown of the strategy and why I believe it works.
What You'll Notice Over Time
You stop missing days.
You stop punishing yourself when you do.
You start trusting yourself again.
Not because you're perfect. Because you have a system that bends so you don't break.
You Don't Need an App
The app makes it easier. It records everything, reminds you, and gives you AI encouragement and motivation.
But the framework works with anything. A notebook. A notes app. A piece of paper.
Start today. One small action. No pressure.
The Philosophy
You don't need perfect days. You just need to Breathe.
Doing something, Everyday, becomes the foundation for Rebuilding yourself.When you cannot think, act. When you cannot act, breathe. But do not stop.
— Justin Tee
Doing something, Everyday, becomes the foundation for Rebuilding yourself.
When you cannot think, act. When you cannot act, breathe. But do not stop.
— Justin Tee
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