Check in after a hard week

This exercise will support you to:

  • Take a break
  • Feel more grounded and in control
  • Draw a line under the highs and lows of your week

It’ll take about 10 minutes to complete


before you get started…

  • Take your time, there is no rush, move like a sleepy sloth
  • Grab a pen and some paper
  • Find a comfy and quiet(ish) place to sit
  • Write down your answers to the questions below, as much or as little as you like
  • Spend as long as you like on this and come back to it if you need to
  • Follow the exercise to the end if you feel up to it

okay, right now, FOCUS ON YOU

  • Take three deep breaths – in through your nose and out through your mouth – closing your eyes if you comfortable doing so
  • Close your eyes (again, if you feel comfortable) and sense:
    • How do your feet feel?
    • How does your stomach feel?
    • And how do your shoulders feel?
  • Take a moment to relax any areas of tension that you can feel in your body and if you can, raise a smile
  • How would you describe how you are feeling right now? Perhaps if not in words, then a colour or shape

looking back

  • Describe your week in three words – be honest!
  • What have you found most challenging this week?
  • Is there anything in this week that you’ve enjoyed?
  • What have you done this week that has helped you feel calm?
  • What support, near or far, has helped you most?

looking ahead

  • What do you want to do more of in the coming days?
  • What do you want to do less of?
  • What will help you stick to these intentions?

and finally…

  • What three things are you most grateful for this week?
  • Again, take three deep breaths – in through your nose and out through your mouth – closing your eyes if you comfortable doing so
  • How are you feeling right now?
  • And you’re done. Well done!
  • If you fancy it, choose a song that fits your mood, put it on and do what feels good – dance, lie down, just listen