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Pick what supports you today. This is a choice-based reflection tool, not a checklist you have to complete.
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Basic Care & Daily Living 0 selected from 12 options Basic Care & Daily Living Get out of bed Brush teeth Shower or wash face Get dressed Eat one balanced meal Drink enough water Take prescribed medication as directed Get some fresh air Go to bed at a consistent time Wash my hands or do one small hygiene task Eat a snack if I have not eaten in a while Change into clean clothes or pajamas Emotional Wellness 0 selected from 12 options Emotional Wellness Name how I am feeling today Rate my stress or mood from 1 to 10 Write down one thought I am having Practice self-compassion instead of self-criticism Notice one trigger or stressor Use one coping strategy when overwhelmed Take 5 minutes to breathe slowly or ground myself Use a feelings wheel or list of emotion words Remind myself that feelings can change Pause before reacting when upset Say one kind thing to myself Notice where stress shows up in my body Activity 0 selected from 12 options Activity Sit up for 10 minutes Tidy one small area Do one load of laundry Wash dishes for 5 minutes Respond to one message Open mail or check email Complete one small task I have been avoiding Put away 5 things Throw out one piece of garbage or recycling Set a timer and work on something for 10 minutes Prepare one simple meal or snack Fill out one form or piece of paperwork Movement 0 selected from 12 options Movement Stretch for 5 minutes Take a short walk Step outside once Do light exercise Rest without guilt after activity Roll my shoulders and unclench my jaw Walk around the room or home for a few minutes Do gentle yoga or mobility movements Dance to one song Stand up and change positions regularly Do a few stairs or another brief movement break Notice how my body feels before and after moving Connection 0 selected from 12 options Connection Text or call one trusted person Spend time with a family member, friend, or support person Ask for help with one thing Attend school, work, a program, or an appointment if possible Join one supportive online or in-person community space Reply to one person who reached out to me Let someone know how I am doing Spend a few minutes with someone safe Sit near other people instead of isolating completely Thank someone for their support Make a plan to connect with someone later Use a helpline, peer support, or community support if needed Focus and Routine 0 selected from 12 options Focus and Routine Make my bed Write a short to-do list Pick the top 1 to 3 priorities for today Follow a simple morning routine Follow a simple evening routine Limit time on something that worsens my mood Set one realistic goal for today Use reminders or alarms to stay on track Break a task into smaller steps Start with the easiest task first Keep one part of my space organized Pause and reset if I feel scattered Comfort and Enjoyment 0 selected from 12 options Comfort and Enjoyment Listen to music Read for 10 minutes Journal for 5 minutes Spend time with a pet Watch or do something comforting Do one hobby or creative activity Wrap up in a blanket or wear something cozy Drink a warm or soothing beverage Sit in a calming space for a few minutes Use a comforting scent, lotion, or sensory item Spend a few minutes in sunlight or by a window Rewatch, reread, or replay something familiar Reflection 0 selected from 12 options Reflection Notice one thing that went okay today Write down one win, even if small Identify what helped me cope today Plan one supportive action for tomorrow Notice one thing I am grateful for Recognize one effort I made today Think about what drained my energy today Think about what gave me energy today Check in on whether my needs were met today Reflect on one boundary I kept or need to set Notice one thing I learned about myself Remind myself that small steps still count 