Guided Journaling Exercise: “Where Am I on the Caregiver Energy Scale?”

Purpose:
This journaling practice helps you check in with your emotional, physical, and spiritual energy levels as a caregiver. It’s a simple but powerful way to bring awareness to where you are—and what you need right now.

Step 1: Ground Yourself (2 minutes)

Before you begin writing, take a few deep breaths. Place your feet flat on the floor, close your eyes if it helps, and inhale deeply through your nose… hold… and slowly exhale through your mouth. Do this 3–5 times. Let your thoughts settle.

Step 2: Reflect on the Caregiver Energy Scale

Imagine a scale from 1 to 10:

• 1 = Completely depleted (emotionally, physically, and spiritually drained)
  
• 5 = Managing, but starting to feel stretched
  
• 10 = Energized, fulfilled, and connected to your purpose
  

Now ask yourself:

1. What number would I give myself today on the caregiver energy scale?
   
   • Write the number that comes to mind without judgment.
     
2. What has contributed to that number?
   
   • Consider things like: workload, sleep, emotional support, boundaries, nutrition, quiet time, joy.
     
3. What signs is my body or spirit giving me right now?
   
   • Are you feeling tense, tired, scattered, calm, centered?
     
4. What do I need today to move just one point higher on the scale?
   
   • This could be as simple as a 10-minute walk, asking for help, eating a nourishing meal, or saying no.
     

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Step 3: Affirm and Release

Write a simple affirmation or intention to carry with you today. Examples:

• “I honor my energy and listen to my body’s wisdom.”
  
• “Rest is not selfish; it’s sacred.”
  
• “I am allowed to receive care as I give it.”
  

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Download and print the guided journaling pages (free).