Week 1 Guided Journal: “Rest to Recharge”
Feel Better, Care Better – Week 1 Journal
Guided Reflections on Rest as Your Power Source
Page 1: Welcome & Instructions
Title:
Welcome to Your Week 1 Journal
Body Text:
This week, we explore the powerful connection between rest and your ability to show up with care, presence, and energy.
Use this journal to reflect, reset, and reconnect with your own needs.
You don’t have to finish it all at once. Start with just 5–10 minutes a day.
Page 2: Daily Check-In
Title:
Daily Rest Check-In
- Date:
- How did I sleep last night (1–10)?
- What’s one word to describe how I feel today?
- What kind of rest do I need most today?
(Options: Sleep | Quiet | Mental Break | Spiritual | Social | Creative) - What’s one thing I can say no to today, to say yes to rest?
Page 3: Guided Reflection – “What Does Rest Mean to Me?”
Prompt 1:
What does rest really mean to me beyond sleep?
Prompt 2:
When do I feel most rested and at peace?
Prompt 3:
What thoughts or beliefs make me feel guilty about resting?
Prompt 4:
What would change in my caregiving if I prioritized rest this week?
Page 4: Intentional Rest Plan
Title:
Create Your Personalized Rest Plan
- My ideal bedtime:
- Wind-down routine (3 calming activities I can do tonight):
- e.g., hot bath, reading, no screen time
- 5-Minute Midday Reset Ideas (pick 1 per day):
- Breathe deeply
- Stretch
- Listen to calming music
- Step outside for fresh air
- Weekly “Non-Negotiable Rest Block” — I commit to taking this time for myself:
- [Day/Time] _______________________
Page 5: Affirmation Page
Title:
I Deserve to Rest
- “I am worthy of rest, even when others need me.”
- “Rest renews my ability to give and care.”
- “Slowing down helps me show up better.”
- “When I rest, I heal.”
Write your own affirmation about rest:
Page 6: Final Reflection
Title:
What I Learned About Myself This Week
Prompts:
- What surprised me about my rest habits?
- What made rest feel difficult?
- What small change helped the most?
- What will I take with me into next week?