Your Weekly Check-In
Fill this in as the week goes, then download a copy at the end to keep. There's no perfect score here, this is just for you to see the shape of your own week.
Daily Habits
Tick off whichever of these you did each day. Missing a day isn't a problem, this is just to check-in, it's not homework!
| Habit | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Daily safety check-in | |||||||
| Daily walk | |||||||
| VRT (if you're doing it) | |||||||
| Somatic practice, whichever you choose | |||||||
| Noticed a piece of evidence | |||||||
| Made time for a hobby or something I enjoy | |||||||
It's completely fine to drop the evidence row once you feel settled in the shift, most people do after a few weeks. This list is here to notice your week, not to grade it.
Your Mindset This Week
Set the tone for the week ahead.
Your Goals
Write down something you want to get back to doing that feels challenging right now, or that you're avoiding. Tick "Achieved" once you've actually done it. If it feels too big to face all at once, open it up and break it into smaller steps to work up to it, that's optional, not required.
Optional: break this into smaller steps, working from easiest to hardest.
Optional: break this into smaller steps, working from easiest to hardest.
Optional: break this into smaller steps, working from easiest to hardest.
Optional: break this into smaller steps, working from easiest to hardest.
Overall Safety Score
On a scale of 1 to 10, how did this week feel overall? Just a gut check, not an exact science.
On a scale of 1 to 10, how did you generally respond to your symptoms this week?
Weekly Reflection
Once a week, write in whatever comes to mind, doesn't need to be tidy or complete.
This page doesn't save anything on its own, use this button before you close the tab to keep a copy of what you've filled in. It saves as a nicely formatted page you can open any time, and if you want a PDF, just open it and use your browser's Print → Save as PDF option.