Positive Behaviors

Physical

I get enough sleep to feel rested and restored when I wake up

I get regular medical and dental checkups

I take time off work or school when I'm sick

I wear clothes that I like and that feel comfortable

I take vacations

I engage in a physical activity that I enjoy at least 5× per week

Other:

Emotional & Psychological

I make time for self-reflection

I am aware of my thoughts, without judgement

I'm aware of my feelings, without judgment

I write in a journal

I identify comforting activities and places and seek them out

I make time to relax

I make time to play

I find things that make me laugh

I have hobbies and interests outside of work or school

I have compassion for myself and others

I seek therapy when needed

Other:

Relational

I spend time with people whom I enjoy and who sustain and support me

I have someone in my life who would listen to me if I were upset or just needed to talk (friends, family, a therapist, or clergy)

I stay in contact with important people in my life

I make time to spend with my family

Other:

Spiritual

I spend time in nature

I make time for reflection

I seek or participate in spiritual connection or community

I am aware of nonmaterial aspects of life

I seek experiences of awe

I have a meditation practice

I pray

I read or study inspirational books or articles

Other:

Boundaries

I maintain a manageable schedule at work or school, which includes taking breaks

I take breaks from electronic media, including my computer, smartphone or TV

I say no to extra projects or responsibilities if I am overscheduled

I set limits with my family and friends

I set limits with volunteer projects

I set limits with work, such as not working while on vacation

I strive for balance among work, family, school, play, relationships and rest

I speak up when others attempt to cross my boundaries

Other:

Attunement Disruptors

Physical

I often skip meals when I am pressed for time

I watch more than two hours of TV a day

I exercise too much, such as when I'm sick or injured

I smoke (or vape)

I go long periods of time without eating

I eat beyond comfortable fullness or undereat when I am stressed

I often multitask while I eat, watching television, checking email, or reading

I am often sleep deprived

I drink more than the recommended levels of alcohol (more than one or two drinks per day)

Other:

Emotional & Psychological

I have a difficult time managing stress, whether it's about interpersonal, political or social justice issues

I feel guilty if I am not productive or doing something important

I do not know how to relax

I engage in harsh or critical self-talk

I don't allow myself to feel my feelings or cry

I self-silence my thoughts and feelings

My life feels out of control

Other:

Relational

I don't like to burden my friends or family with my problems

My family doesn't support me when I have problems

I worry about what people think of me

I withdraw from people when I am stressed out

Other:

Spiritual

I am mainly drawn to material things

I don't take any time to reflect on the meaning of my life

I always believe that I don't have enough

I don't consider the things in my life for which I am grateful

I don't consider that I have a purpose in this life

Other:

Boundaries

I have a hard time saying no to people's requests

I feel the need to make others happy

I feel selfish if I say no to a request

I tend to take on too many projects and activities

I automatically say yes to requests, without reflecting on my schedule or prior commitments

I take pride in being super busy

Other:

Self-Care Reflection

Positive Behaviors

checked

Attunement Disruptors

checked

Reflection Questions

Using the information from your assessment, answer the following questions:

Self-Care Practices to Increase

Review the self-care practices from your assessment. Describe one or two strategies you are willing to consistently implement to improve your self-care.

Physical

Example: I will work on consistently getting enough sleep by getting to bed, with lights out, by 10:30pm.

Emotional & Psychological

Example: I will spend 30 minutes relaxing when I'm done with work.

Boundaries

Example: I will politely decline new volunteer projects until I finish my current commitment.

Spiritual

Example: I will start meditating for 10 minutes a day at a time that will work for me.

Relational

Example: I will reach out by phone to at least one of my good friends once a week.

Attunement Disruptors to Decrease

Review each of the attunement disruptor categories from your assessment. Describe one or two issues on which you are willing to work.

Physical

Example: I often eat while multitasking. I will eat at least one meal a day without distraction.

Emotional & Psychological

Example: I do not know how to relax. I will give myself permission to relax by reading something fun at least five times per week.

Boundaries

Example: I automatically say yes to requests. I will practice saying "I need to check my schedule and will get back to you tomorrow."

Spiritual

Example: I have no spiritual practice. I will read one inspirational article each week.

Relational

Example: I frequently isolate myself when stressed. I will accept at least one social invitation per week.

✓ Saved