A printable quick-reference that gives you a curated menu of self-care options — so when you have the time, you already know exactly what to reach for.
6sections
24items
instantaccess
🔥 Pick from the menu, not from scratch
Six structured sections covering how to choose the right activity, set up the space, follow a session flow, protect your energy, track patterns across the week, and use AI to refine the menu to your schedule — all in one printable PDF. Designed to remove the decision fatigue that makes self-care feel like more work than it’s worth.
Built for anyone who has a window for self-care but ends up spending it deciding what to do instead of actually doing it.
You have time for self-care — then spend it trying to decide what to do
Decision fatigue eats the time you carved out
When every self-care session starts with an open-ended “what should I do today?” the cognitive cost of choosing often leaves less energy for the activity itself — or the window closes before a decision is made.
You default to the same one or two activities regardless of what you need
Without a menu of options matched to different energy levels and available time, self-care becomes repetitive — and stops feeling restorative because it’s no longer responding to what the moment actually calls for.
The activity you pick doesn’t match how you actually feel
Choosing a high-energy activity on a depleted day — or a passive one when you need stimulation — leaves you feeling less restored than before you started, which quietly discourages the next session.
You can’t remember what worked and what didn’t
Without tracking which activities left you feeling genuinely restored, the menu never improves — and you keep reaching for options that looked good on paper rather than ones that have actually worked for you.
WHAT’S INSIDE
Inside the cheat sheet, 6 sections and 24 items
Set the Starting Point
Four items that replace the open-ended “what should I do?” with a clear decision — one honest reason for using the menu today, the smallest version of the activity worth doing, barriers stripped away, and a visible cue that makes reaching for the menu the obvious first move.
Prepare the Right Space
Four setup checks that make the chosen activity easy to begin — cleared space, the one or two items the activity needs within reach, the first action already decided, and sensory conditions adjusted to support the kind of restoration you’re after.
Follow the Core Steps
A four-step activity flow — open with a brief check-in to confirm the chosen activity still matches how you feel, move through it in a consistent order, pause when focus or energy starts to drop, and close with a short note on how it landed before returning to the rest of the day.
Protect Energy and Safety
Four guardrails for making sure the activity leaves you more restored than when you started — scale down when pain or unusual fatigue appears, avoid activities that belong to someone else’s baseline, prioritise consistency over intensity, and consult a professional when health factors are involved.
Track What Matters
A four-item log — date, activity chosen, one honest note on how restorative it felt, and a weekly pattern check — that gradually builds a personal picture of which menu items actually work for you rather than just looking appealing.
Use AI for Planning
Four prompts for using AI to expand and refine the menu for your specific schedule and energy patterns — requesting simpler alternatives, uploading notes for pattern-spotting, and always treating AI suggestions as candidate options rather than fixed prescriptions.
🌸
The right activity, already chosen and ready to go
Download the cheat sheet instantly, print or open on any device, and spend your next self-care window actually doing something restorative — not standing in front of an open menu wondering where to start.
