07/03/2026
STRESS & WELL-BEING CHECKLIST
✨ SIGNS OF STRESS & FATIGUE
☐ Trouble concentrating ☐ Irritability ☐ Poor sleep
☐ Low motivation ☐ Feeling drained
🍑 COMMON CAUSES
☐ Overworking ☐ Poor sleep habits ☐ Skipping breaks
☐ Emotional pressure ☐ Lack of exercise ☐ Poor diet
🌈 PRACTICAL WAYS TO MANAGE STRESS
Breathing: ☐ Inhale 4s, exhale 6s
Sleep: ☐ Consistent times ☐ No screens before bed
Tasks: ☐ Break into steps ☐ Take scheduled breaks
Movement: ☐ 10 min walk ☐ Stretch
Nutrition: ☐ Balanced meals ☐ Hydrate
Digital: ☐ Limit notifications ☐ Reduce scrolling
Relaxation: ☐ Journaling ☐ Meditation ☐ Fresh air
🌼 WHEN TO SEEK SUPPORT
If stress affects daily life for more than two weeks.
🌟 STRESS MANAGEMENT PLAN
Morning: ☐ Breathing ☐ Drink water ☐ Stretch
Day: ☐ 3 priorities ☐ Break tasks down ☐ Break every 60–90 min
Midday: ☐ Hunger/tension check ☐ 2 min reset
Evening: ☐ Turn off work notifications ☐ No screens before bed ☐ Consistent sleep
Weekly: ☐ Joyful activity ☐ Tidy small space ☐ Plan something enjoyable
Emotional: ☐ Journal 5 min ☐ Talk to someone ☐ Self compassion
Boundaries: ☐ Limit alerts ☐ Avoid doom scrolling
When overwhelmed: ☐ Slow breathing ☐ 5 min walk ☐ Body scan
💛 MENTAL HEALTH CHECK IN
Mood: ☐ Mood (1–10) ☐ Emotions
Stress: ☐ Overwhelm (1–10) ☐ Remove/postpone one thing
Energy: ☐ Energy (1–10) ☐ Sleep ☐ Hydration/meals
Thoughts: ☐ Clear/overthinking ☐ Challenge a thought
Body: ☐ Tension ☐ Movement ☐ Deep breaths
Connection: ☐ Talked to someone ☐ Reach out
Boundaries: ☐ Did I say yes unwillingly?
Gratitude: ☐ One thing I’m grateful for
Win: ☐ One small victory
🌻 WEEKLY SELF-CARE PLANNER
Mon: ☐ Top 3 priorities ☐ Grounding
Tue: ☐ 20–30 min movement ☐ Journal
Wed: ☐ Mood check ☐ Review progress
Thu: ☐ Reach out ☐ Do avoided task
Fri: ☐ Reflection ☐ Tidy workspace
Sat: ☐ Outdoor activity ☐ Creative hobby
Sun: ☐ Light movement ☐ Plan meals/workouts ☐ Weekly intention
🌸 DAILY MINI CHECKLIST
☐ Drink water ☐ Move 5–10 min ☐ Balanced meals
☐ Screen breaks ☐ Calming activity ☐ Emotional check in
