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Laid Off? What to Do in Your First 7 Days (A Day-by-Day Plan)

The meeting invite shows up with no agenda. Fifteen minutes later, your laptop access is gone and you're holding a severance packet you haven't read yet. If you just got laid off, take a breath. It's not a verdict on you, and you're far from alone right now.

Corporate layoffs are in the news almost daily. Kroger plans to cut roughly 3,000 corporate roles over the next three years, CEO Greg Foran told staff in a memo seen by Reuters, as the grocer works AI into its workflow (via GV Wire). That's about 37% of its 8,200 corporate employees. The same day, Airtable's new owner, Bending Spoons, said it's laying off a "large part" of the software company as it reshapes the business around smaller teams and AI features (Business Insider).

Whatever caused your layoff, the first week matters. Not because you need to land a job in seven days (you don't), but because a few smart moves now protect your money, your health coverage, and your options. Here's a simple day-by-day plan.

Questions Answered

What should you do right after you get laid off?
How do severance, COBRA, and unemployment work?
When should you update your resume and LinkedIn?
How do you tell your network without it feeling awkward?
How do you take care of yourself during a layoff?

First, Make Sure It's Actually a Layoff

A layoff, a furlough, and being fired are not the same thing, and the difference affects your benefits and what you tell future employers. If you're not sure which one you're dealing with, our guide to furlough vs. layoff breaks it down.

Day 1: Pause, Then Get the Paperwork

You don't need to have a plan today. You just need to collect information.

Don't sign anything on the spot. Ask how long you have to review the severance agreement. Many companies give you time, so use it.
Get everything in writing: your last day, final paycheck date, severance terms, when health coverage ends, and what happens to unused PTO, bonuses, and equity.
Save your personal contacts and work samples you're allowed to keep. Don't take anything confidential. Do grab the names and personal emails of people you'd want to stay in touch with.
Tell the people closest to you. A partner, a friend, a parent. You don't have to carry this alone tonight.

Day 2: Understand Your Severance and Benefits

Now read the packet slowly. Look for:

Severance pay: how much, and is it a lump sum or paid out over time?
What you're giving up: many agreements ask you to waive legal claims or agree to non-disparagement. If anything is unclear, or the stakes are high, it can be worth a quick consult with an employment attorney before you sign.
Health insurance: when your coverage ends. COBRA lets many workers keep their employer's group health plan for a limited time after a job loss. It generally applies to employers with 20 or more employees, and you may have to pay the full premium, up to 102% of the plan's cost, according to the U.S. Department of Labor. Compare it with a marketplace plan or a partner's plan before you decide.
Retirement accounts: note your 401(k) details. You usually don't need to move anything this week.

Day 3: File for Unemployment and Build a Bare-Bones Budget

Apply for unemployment benefits through your state's unemployment office. Rules, amounts, and waiting periods vary by state, and severance can affect timing in some states, so check your state's site and file as soon as you're eligible.
Know your number. Add up your must-pay monthly costs (rent, utilities, groceries, insurance, minimum debt payments). Then divide your savings plus expected severance and benefits by that number. That's your runway.
Trim, don't panic. Pause a few subscriptions and nonessentials. Small cuts buy you time and peace of mind.

Day 4: Line Up Your References

Reach out while your work is fresh in everyone's mind.

Pick two or three people: a former manager, a peer, and maybe someone you supported.
Send a short, warm note:

Hi (name), as you may have heard, my role was part of the recent layoffs. I really enjoyed working with you on (project). As I start my search, would you be comfortable being a reference? Happy to send you a quick summary of what I worked on.

Ask former coworkers for a LinkedIn recommendation while you're at it.

Day 5: Refresh Your Resume

Write down your wins before you forget the details: projects you led, numbers you moved, problems you solved. Then update your resume with them.

Lead with results: "Cut monthly reporting time by 40%" beats "responsible for reports."
Tailor the top third to the kind of role you want next.
You don't need to explain the layoff on your resume. Your end date is enough.

Want a second set of eyes? A free resume review from TopResume (affiliate link: we may earn a commission if you buy a service, at no extra cost to you) can show you what's holding it back.

Day 6: Update LinkedIn and Tell Your Network

Update your headline and About section so they describe what you do and what you're looking for, not just your old title.
Turn on Open to Work. You can show it to recruiters only, or to everyone.
Post a short announcement if you're comfortable. Keep it positive and specific:

After (number) years at (company), my role was impacted by recent layoffs. I'm proud of (one or two wins). I'm now looking for (type of role) in (industry/location). If you know of a team that could use someone who (strength), I'd love to connect.

Message five people directly. Former managers, coworkers who've moved on, and friends in your target field. A personal note gets far more traction than a public post.

Day 7: Make a Job Search Plan (and Rest)

You've handled the urgent stuff. Now set up a rhythm you can keep.

Pick your targets: two or three job titles and a short list of companies.
Set weekly goals you control, like 10 tailored applications, 5 networking messages, and 2 coffee chats.
Block your time. Treat the search like a part-time job, not a 24/7 one.
Take a real break. Go for a walk, see a friend, do something that has nothing to do with work.

Take Care of Your Mental Health

Losing a job can hit like grief, even when it had nothing to do with your performance. Shock, anger, relief, and worry can all show up in the same afternoon. That's normal.

Keep a simple daily routine: wake up, move your body, get outside.
Talk to people you trust, and say what you're feeling out loud.
Limit doomscrolling layoff news.
If you're struggling, reach out to a mental health professional. In the U.S., you can call, text, or chat with the 988 Suicide & Crisis Lifeline any time, 24/7. It's free and confidential.

Nicoletta Richardson knows this week well. She's been laid off three times in 10 years, most recently in the fall of 2025, when she was 33, and she wrote about it for CNBC Select. After each layoff, she gave herself a few days to process her emotions, then used the first week to take a financial inventory: checking her savings, cutting nonessential subscriptions, and reviewing her severance and unemployment benefits to see what income she'd have coming in. From there, she sketched out what she could realistically put toward rent, student loans, and other essentials. That's Days 2 and 3 of this plan in action, and it's a reminder that feeling the hit first and then getting organized is a perfectly good order of operations.