Taking a few quiet minutes once a week for a self reflection check-in can make a real difference.
Being an unpaid carer can feel like you’re always “on.” With so many responsibilities and emotions packed into each day, it’s easy to lose touch with your own needs. You might not even notice how you’re really feeling until things feel overwhelming.
This isn’t about adding another task to your to-do list. Think of it as a moment for you — a way to reflect, release, and regroup.
How it helps
- Gives you space to process how you’re doing emotionally and physically.
- Helps you spot patterns in mood or stress levels.
- Reminds you that your wellbeing matters too.
Set aside 10 minutes at the same time each week — maybe on a Sunday evening or after your caring duties wind down for the day. This can also be a way for you to get creative with your writing. Each week, try to fill the template with small poems rather, or write it from the perspective of someone else or an inanimate object in your home, such as the kettle; ‘Here they come again, filling me up and flipping the switch. This usually means they let me boil and cool off without pouring a drop – I hope this time is different’.
You can also try bright colours too, this isn’t an exam or official form – it’s yours, so make it your own. While you write, listen to some of your favourite, or calming music. Try out our suggestions for mood-improving music, and learn why music is such a powerful tool for lifting your mood, by clicking here.
Weekly Carer Check-In Template
1. how am I feeling today?
Examples: tired, overwhelmed, peaceful, hopeful, numb, frustrated, grateful…
✍️ Today I feel…
2. What’s Been Hard This Week?
Let this be a space to be honest, without guilt or pressure to “fix” anything.
3. What’s Gone Well or Brought Me Joy?
Small wins matter. Did you laugh? Did your cared-for person have a good day? Did you manage five minutes to yourself?
4. What Do I Need More (or Less) Of?
Think about sleep, food, help, company, boundaries, or rest. What’s feeling too much? What’s missing?
✍️ This week, I could use more… and less…
5. One Kind Thing I Can Do for Myself Next Week
It doesn’t have to be big. Think: “Make a cuppa and sit down before the next task” or “Say yes to a friend who offers help.”
✍️ Next week, I will try to…
Tip: You Can Print Out the Template or Keep a Journal
Some carers like to keep their check-ins in a notebook or a folder so they can look back and see how things have shifted over time. It’s a way to notice if stress is building, or to celebrate how far you’ve come.
You deserve time to reflect and be cared for, too. This check-in is one small but powerful way to start.
