This deeply validating and practical episode features Emily Derecktor, founder of Cereal for Dinner, a free online resource built to help people function during depression’s darkest days. With evidence-based tools and insights from lived experience, Emily shares realistic self-care tips that actually work when energy and motivation are nowhere to be found.

From waking up in bed to feeding yourself and dealing with dishes, Emily breaks down survival into the smallest, kindest steps. This episode is for anyone who has ever felt overwhelmed by daily tasks—and wants to learn how to meet themselves with grace, not guilt.

Cereal for Dinner's Website: https://www.cerealfordinner.org/

Primary Topics Covered:

Why well-meaning advice like “go for a run” can be invalidating
Acknowledging the physical and emotional paralysis of depression
Evidence-based micro-steps to begin your day, starting in bed
Realistic hygiene hacks for when showering feels impossible
Gentle, practical nutrition strategies—even if it’s cereal for dinner
How to manage cleaning tasks in small, achievable ways
Tips for reducing shame around messy living spaces
Planning ahead for depressive episodes with a “go bag”
The behavioral activation model: motivation follows action
Encouragement to ask for help and invest in mental health tools

Timestamps:

00:00 Intro and mission of the podcast
01:11 Meeting people with depression where they are
02:20 Why “just try harder” doesn’t help
03:36 Introducing “Cereal for Dinner” and its founder Emily
04:26 There’s no playbook for day-to-day depression management
05:25 Waking up: hydration, breathwork, and micro-movements
06:57 The weight of depression as a physical barrier
08:26 Hygiene hacks: dry shampoo, baby wipes, bedside kits
10:13 Shampoo caps and other rinse-free options
11:02 Building a bedside hygiene basket with wisps and wipes
12:11 Feeding yourself: meal shortcuts and prep for low-energy days
13:43 Easy meals: rotisserie chicken, frozen veggies, canned beans
14:30 It’s okay to use paper plates and disposable pans
15:04 Clean space vs. messy space: emotional impact
16:26 Cleaning in phases: trash today, clothes tomorrow
17:23 Pairing cleaning with existing habits
17:40 Asking for help: cleaning, companionship, or both
18:29 When to invest in your environment or outsource help
19:50 Behavioral activation: action before motivation
21:33 Harnessing hope through apps, community, and lived experience
22:46 Final therapist takeaways: smallest steps matter most
24:10 Website and community reminders

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