SECTION 1: REST AUDIT – HOW WELL ARE YOU RESTING?

Reflect on your past week and answer the following:

1. How many hours of sleep did you get each night?

2. Did you include moments of mindfulness or mental rest (e.g., journaling, meditation)?

3. How often did you take breaks during the day to unplug or recharge?

4. When did you last prioritize emotional rest (e.g., gratitude, talking to someone)?

5. Did you engage in creative or sensory rest (e.g., screen-free time, nature walk)?

Self-Assessment:
Rate yourself on a scale of 1 (poor) to 5 (excellent) for each type of rest:

• Physical Rest: _____

• Mental Rest: _____

• Emotional Rest: _____

• Sensory Rest: _____

• Social Rest: _____

• Creative Rest: _____

SECTION 2: PERSONALIZED REST PLANNER – DESIGN YOUR REST STRATEGY

Use the space below to build rest intentionally into your daily and weekly rhythm.

Morning Routine
Activity: ________________________
Duration: ________________________

Midday Break
Activity: ________________________
Duration: ________________________

Evening Wind-Down
Activity: ________________________
Duration: ________________________

Weekly Rest Goals
Active Recovery Day: ________________________
Social Rest Activity: ________________________
Creative or Sensory Rest: ________________________

SECTION 3: VISUALIZATION EXERCISE – SEE IT, FEEL IT, PLAN IT

Close your eyes and imagine a day where rest is fully integrated into your routine.
Picture yourself waking up refreshed, taking meaningful breaks throughout the day, and ending the night feeling balanced, focused, and at peace.

Reflection Questions:

1. Which type of rest resonates most with you? Which one do you value the most?

2. What barriers prevent you from resting, and how will you overcome them?

3. What is one small, actionable rest habit you can implement today?