Intentional Rest Worksheet

A Strategy for Recharging Your Body, Mind, and Spirit

Section 1: Rest Audit — How Well Are You Resting?

Reflect on your past week. Be honest — awareness is the first step toward improvement.

Daily Rest Reflection:

  • How many hours of sleep did you average each night? _______

  • Did you create moments of mental rest (e.g., meditation, journaling)? _______

  • How often did you take short breaks to unplug or recharge during the day? _______

  • When did you last prioritize emotional rest (e.g., gratitude, meaningful conversation)? _______

  • Did you engage in sensory or creative rest (e.g., screen-free time, time outdoors)? _______

Self-Assessment:
Rate your rest practices on a scale from 1 (poor) to 5 (excellent):

Type of Rest Rating (1–5)
Physical Rest _____
Mental Rest _____
Emotional Rest _____
Sensory Rest _____
Social Rest _____
Creative Rest _____

Section 2: Personalized Rest Planner — Build Your Rest Strategy

Design a daily and weekly rest routine that supports your goals and energy.

Morning Routine:

  • Planned Rest Activity: ___________________________

  • Duration: ___________________________

Midday Break:

  • Planned Rest Activity: ___________________________

  • Duration: ___________________________

Evening Wind-Down:

  • Planned Rest Activity: ___________________________

  • Duration: ___________________________

Weekly Rest Goals:

  • Active Recovery Day (Movement, Yoga, Walks): ___________________________

  • Social Rest Activity (Solitude, Quiet Time): ___________________________

  • Creative or Sensory Rest (Art, Nature, Screen-Free Time): ___________________________

Section 3: Visualization Exercise — See It, Feel It, Plan It

Close your eyes. Visualize a full day where rest is naturally built into your rhythm:

  • Waking up refreshed.

  • Taking mindful breaks.

  • Ending the day calm, focused, and recharged.

Reflection Questions:

  • Which type of rest do you need most right now? ___________________________

  • What is your biggest barrier to resting well? ___________________________

  • How will you overcome that barrier? ___________________________

  • What is one small rest habit you will start today? ___________________________

Final Step: Commitment Statement

Write one sentence committing to your new rest habit:

"I commit to intentionally creating rest by ________ starting today."