There is no specific timeline for healing after narcissistic abuse. It’s not a linear path; progress may involve two steps forward and one step backward.
The goal of this article is to help you initiate a focus on productivity and your journey ahead as you heal.
After experiencing narcissistic abuse, your first priority should be seeking help through therapy, healing programs, or utilizing free self-help resources like our website. Begin by understanding what narcissism is and how it has affected you.
Be kind to yourself. Give yourself a break before focusing on productivity. This article is intended for those ready to take the next step in their healing journey.
Once you have established a grip on a new habit, then proceed to the next week. If you find it challenging to make it a routine, do not move on to the next weekly activity. Take as much time as you need; progress to the next phase only after completing the current one.
Week 1: Start with a Sleep Routine
Narcissistic abuse can lead to various sleep disorders. Anxiety and rumination may result in poor-quality sleep, or you might find yourself oversleeping to avoid emotional pain.
Why prioritize sleep first? Sleep is often underestimated in its impact on productivity. When you’re genuinely tired, achieving quality work becomes challenging. Moreover, sleep influences your diet, another crucial factor determining your energy levels and mood. Think of sleep as the sun in your planetary system—other aspects revolve around it.
Even if you struggle to fall asleep at a specific time, try waking up at the same time every day. Avoid caffeine, especially in the latter half of the day, and refrain from taking short naps. Maintain a cool and comfortable bedroom environment, and cease the use of electronic devices at least an hour before bedtime.
It might take at least two weeks to establish this routine, though this timeline may not be applicable to individuals with sleeping disorders. Don’t get frustrated; remember, we’re taking it one day at a time to get better.
You can explore more about the correlation between sleep and productivity through the links given below.
https://www.nature.com/articles/d41586-023-02307-z
https://www.resmed.co.in/blogs/sleep-and-productivity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707986/
Week 2: Start with having the recommended protein intake.
Narcissistic abuse can lead to many eating disorders. Please seek professional help in such cases. Your relationship with food can change drastically. You can either lose or gain weight during/after narcissistic abuse.
Protein makes you feel more satiated. It helps you feel full, and as a result, you may not even get sugar cravings or feel like eating a snack. A good diet, in turn, improves your sleep quality and also your energy levels and moods. Your diet plays a key role in your productivity.
The easiest way to improve your diet and mood without much effort is to increase your protein intake. Just focus on that at the moment. Start small. Try taking the recommended protein for your body weight for at least 2-3 days a week.
You can read more about eating a high-protein diet through the links below:
https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight
https://www.healthline.com/nutrition/high-protein-diet-plan
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
Week 3: Start with a 10-minute exercise at least 2-3 days a week.
Another aspect that improves your energy and mood is body movement. Exercise does not have to be weight training or intense cardio right away. Start by moving your body slowly first. You can progressively increase the difficulty. Remember not to burden yourself by doing all tough things together. Take it slowly.
You can play a sport, whether it’s swimming, badminton, tennis—anything you enjoy. You can even attend dance classes.
Ask your friend to join you for a walk. Instead of meeting for coffee/food, meet your friends for a hike/walk. You won’t even notice that you are walking. You can even listen to your favorite podcast/music.
It could even be standing to attend a meeting. You can watch TV while on a treadmill. Do something. Incorporate one new small habit for your body.
You can read more about exercise and mental health through the links below:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/
https://www.healthline.com/health/depression/exercise
Week 4: Address a Self-Care/Hygiene Habit
Narcissistic abuse can have a profound impact on personal care and hygiene habits. Survivors of narcissistic abuse may find it challenging to attend to these aspects as their lives were often consumed by narcissists.
It’s essential to recognize that survivors of narcissistic abuse may lack the energy to perform daily activities, and others may misinterpret this as laziness.
In Week 4, concentrate on identifying one small self-care or hygiene habit that requires attention. Incorporate this into your daily routine gradually.
This could include activities such as applying sunscreen when going out, establishing a skincare routine, combing your hair, or ensuring a daily bath.
While these might seem simple to others, they can be significant steps for you. Always remember to start small.
You can read more about hygiene and mental health through the links below:
https://www.healthline.com/health/mental-health/mental-illness-can-impact-hygiene
https://www.nexusfamilyhealing.org/blog/hygiene-and-mental-health
https://www.medicalnewstoday.com/articles/personal-hygiene
https://scopeblog.stanford.edu/2022/05/11/mental-health-hygiene-can-improve-mood-decrease-stress/
Create a bullet journal to track progress. If you are tracking anything, you are basically wasting your time and energy. You need to analyze where you succeeded and where you failed to move forward and keep going.
Note down the difficulties you faced in incorporating these changes. If you don’t note down the progress, you are doing some random things. You won’t know what has affected what.
Was it rumination?
Lack of energy?
Lack of time?
Write down how you can try overcoming the failures. Then try incorporating all the changes again together.
Once all these four routines become a habit, try to increase the frequency/difficulty or incorporate new ideas into the routine.
For example, start with having the recommended protein intake for your body weight in your food every day instead of 2-3 days a week.
Increase workout time by another 5-15 minutes or start weight training gradually.
Look into another self-care/hygiene habit that needs attention.
Follow the same template till you reach your desired lifestyle.
Always remember to start small. Be patient with yourself. Be kind to yourself. Try to enjoy each and every step of this journey.