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.
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.
Your Daily Routine
Add your personalised routine below, one step per row, then tick off whichever ones you got to each day. Leave any row blank if you don't need it, and there's no penalty for a missed day.
Not sure what to put here yet? Take the personalised recovery audit first, it'll map out a morning and evening routine built around exactly where you're at, ready to copy straight into the rows below.
| Step | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Step | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Step | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
Your Mindset This Week
Set the tone for the week ahead.
Creating Space
The goal isn't to stop the sensations in the moment, it's to allow yourself the chance to respond in a more supportive way. Even shifting your response by 1% makes a difference!
Weekly Reflection
Once a week, write in whatever comes to mind, doesn't need to be tidy or complete.
This page now saves as you go, right in this browser, so you can close the tab without losing anything. It won't carry over to a different device or browser though, so use "Download my week" any time you want a proper copy to keep, or before switching devices. If you want a PDF, open the downloaded file and use your browser's Print → Save as PDF option.