Day 1: Name the Weight
Today is about honesty. You can’t heal what you hide, and you can’t lay down what you refuse to name.
1. Morning Heart Check
Slow down for 2 minutes. Ask: “What is heavy on me right now?”Your life may look “handled,” but your soul may be overdrawn. Hidden weight often shows up as irritability, tired obedience, performance for approval, or quiet resentment. Write without editing — family, money, leadership, marriage, fatherhood, ministry, silent expectations.
2. Deeper Diagnostic
Some of what you wrote is legitimate calling. Some of it is assumed responsibility. God’s yoke is light — the counterfeit yoke is noisy and rushed.
3. Micro-Tasks for Today
Complete at least 2.
Evening Reflection
What surprised you about your list? Which “strong” area felt weaker when you wrote it down?
Day 2: Examine Your Beliefs
Weight stays when beliefs stay. Today we ask: “What story makes me carry more than God asked?”
1. The Pressure Script
Most men carry a secret line: “If I don’t do it, it won’t get done.” or “Real men don’t rest.” or “My value is in what I produce.” That’s not Kingdom — that’s culture.
2. Where did I learn that?
Beliefs are inherited — from fathers, coaches, churches, trauma, or wins. To uproot, you have to locate.
3. Micro-Tasks for Today
Pick 2–3. These are belief interrupters.
Evening Reflection
Which belief felt hardest to challenge — the one about God, or the one about you?
BONUS: Release Ritual (Margin Mapping)
Do this after Day 2 or before Day 3. We’re creating space for God to plant something new.
1. Map your current load
Draw 4 columns on paper (or imagine them here): Must carry · Should carry · Could carry · Not mine. We’re moving items down and off.
2. Sacred Let-Go
Pick one item from “Should” or “Not mine.” Have a 1–2 sentence release prayer.
3. Micro-Tasks
After the Ritual
What space do you feel now — mental, emotional, spiritual?
Day 3: Trace the Source
Today we ask, “Who taught me to carry like this?” Roots explain weight.
1. Origin Story Work
Think of your home growing up: was rest celebrated or shamed? Was asking for help normal or weak? Did men talk about pressure?
2. Is it still true?
Some rules were for survival in a past season. Obeying them now is what’s causing the fatigue.
3. Micro-Tasks
Pick 2.
Evening Reflection
What pattern have you been repeating that didn’t start with you?
Day 4: Practice Release
Release is not a feeling — it’s a practice. Today we rehearse letting go.
1. Identify Today’s Burden
From Day 1’s list, pick 1 weight. Not all 10. Just 1. God deals in today’s portion.
2. Embodied Release
Our bodies remember stress. So we involve them.
3. Prayer of Exchange
God doesn’t just take weight — He gives rest.
Evening Reflection
Did the burden try to come back? What triggered it? How will you release again tomorrow?
Day 5: Assess Your Capacity
Limits aren’t failure. They’re design. We honor God by honoring how He built us.
1. Honesty Audit
There’s who you think you should be, and there’s your actual current capacity. Capacity changes by season.
2. Boundary Setting Micro-Tasks
Pick at least 2.
Evening Reflection
How did it feel to admit your limits — shameful or freeing?
Day 6: Build a Rhythm
Rhythm keeps roots healthy. Today we design a repeatable way to stay light.
1. What keeps me grounded?
Look back at Days 1–5. What practices actually helped you feel lighter?
2. Design a 10–minute ROOT rhythm
Keep it simple: 2 mins stillness + 5 mins journal/prayer + 3 mins planning the day around capacity.
3. Micro-Tasks
Evening Reflection
Which part of the rhythm feels most life-giving?
Day 7: Commit to Lightness
You’ve dug up roots. Today you declare how you’ll walk from here.
1. Week 1 Debrief
Look over all days. What is the single biggest thing God showed you?
2. My Lightness Declaration
Write it like a man who’s decided: short, strong, specific.
3. Micro-Tasks
Week 1 Completed
How will you make sure your new margin isn’t filled with new pressure?