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THE CORE IDEA MIND BRIDGE • GENTLE CARE SERIES 1 A GENTLE CARE WORKBOOK SELF-CARE WHEN YOU HAVE NO ENERGY Low-energy checklists+a30-day gentle care tracker Self-care shouldn’t become another job. Choose what matches your energy today. You do not need to complete every box. Created by Iryna Todorenko, M.A. PRINTABLE A4 • INTERACTIVE FILLABLE PDF
GENTLE CARE / WORKSHEET 02 Start With the Energy You Have Choose only one action. Use the same checklist more than once. Skip any suggestion that does not fit. Add your own version of care. Return to basic needs before adding more tasks. Use the tracker without trying to create a perfect streak. do less change the plan choose the easier option leave something unfinished ask for practical help rest without making it productive This bundleisnotalistofeverythingyoushouldbedoing.Chooseoneortworealisticformsofcarebasedonthe energy you havetoday. MIND BRIDGE • GENTLE CARE SERIES 2 CHECK How much energy do I have right now? NOTICE Did it make the next part of the day slightly easier? CHOOSE What feels realistic at this energy level? You do not need to complete every box. 1 2 3 A FEW WAYS TO USE THESE PAGES TODAY I AM ALLOWED TO Important: This resource is for personal reflection and everyday planning. It is not therapy, medical advice, diagnosis, crisis support or psychological treatment. If you are concerned about your health or safety, contact an appropriate qualified professional or local emergency service.
GENTLE CARE / WORKSHEET 03 Identify Your Current State I feel wired and unable to settle. Body: tense, on edge or unable to settle. Mind: racing, forward-looking or full of ‘what if’ thoughts. May help: grounding, predictable structure and less sensory input. Youmayrecogniseyourselfinoneorbothcolumns.Choosethetypeofsupportthatfeelsmost useful right now. Body: weighed down, exhausted or slow. I feel heavy and have very little capacity. Mind: flat, disconnected or finding it hard to concentrate. May help: fewer demands, rest and basic care. MIND BRIDGE • GENTLE CARE SERIES 3 WIRED & RESTLESS HEAVY & SLOWED WHAT FEELS MOST ACCURATE RIGHT NOW? WHAT KIND OF SUPPORT SOUNDS REALISTIC?
GENTLE CARE / WORKSHEET 04 Low-Energy Self-Care ChecklistCheck what applies. Then choose one action from the section that needs attention most. Use the bathroom. Wash my face or hands. Clear one small surface. Have something to drink. Send one short message. Reduce unnecessary noise. Ask for one specific kind of help. Put one decision off until tomorrow. Unclench my jaw and lower my shoulders. Write down what I am trying to remember. Turn off one notification. Choose only one priority. Eat something manageable. Adjust the light or temperature. Rest my eyes for a few minutes. Prepare one useful item for later. Tell someone I have limited energy. Postpone a conversation that can wait. Take prescribed medication as directed. Change position or sit more comfortably. MIND BRIDGE • GENTLE CARE SERIES 4 BODY SPACE CONNECTION BASIC NEEDS MENTAL SPACE THE SECTION THAT NEEDS ATTENTION MOST THE ONE ACTION I AM CHOOSING
GENTLE CARE / WORKSHEET 05 Check the Basics First When capacity is low, pause the larger plan and check these three areas first. MIND BRIDGE • GENTLE CARE SERIES 5 1 2 3 REST COMFORT FOOD & DRINK I have had something to drink. I have adjusted the temperature or lighting. I have eaten something familiar and manageable. I have protected some time for sleep tonight. I can sit or lie down comfortably for 15 minutes. I have changed into comfortable clothes. THE EASIEST WAY FOR ME TO GET FOOD OR DRINK TODAY Basic care counts even when nothing else gets done.
GENTLE CARE / WORKSHEET 06 My Minimum Care Day One useful task One thing for my body One point of connection Aminimumdayisnotafailedday.Itisadayorganisedaroundwhatisnecessary and manageable. MIND BRIDGE • GENTLE CARE SERIES 6 AREA MY MINIMUM TODAY DONE Food Hydration Personal hygiene One useful contact One necessary task Rest or sensory break Preparation for tomorrow Medication or health routine THE ONE-ONE-ONE PLAN If the minimum is all I manage today, the plan still worked.
GENTLE CARE / WORKSHEET 07 Lowering the Cognitive LoadWhen energy is low, ordinary decisions can take extraordinary effort. Got out of bed Changed the plan Answered one message Handled an uncomfortable moment Asked for help Made a decision Had something to drink Stopped a task before overdoing it MIND BRIDGE • GENTLE CARE SERIES 7 THE NEXT NECESSARY ACTION WHAT I HAVE ALREADY MANAGED THREE THINGS THAT DO NOT NEED MY ATTENTION TODAY Not the whole plan. Just the next necessary action.
GENTLE CARE / WORKSHEET 08 Creating a Protected SpaceReduce unnecessary input and make the next part of the day easier. MIND BRIDGE • GENTLE CARE SERIES 8 SENSORY REDUCTION DIGITAL BOUNDARIES Lower the lights or use a small lamp. Change into more comfortable clothes. Find a quieter space and close the door. Put the phone out of reach for ten minutes. Choose a predictable low-effort offline activity. Pause social media or news from home for now. Save a message to answer later instead of now. Turn off non-essential notifications for two hours. ONE CHANGE I CAN MAKE NOW HOW INTENSE DOES THE SENSORY INPUT FEEL RIGHT NOW? 1 2 1 — very manageable 3 4 5 6 7 8 9 10 10 — overwhelming
GENTLE CARE / WORKSHEET 09 Connection Without ExhaustionYou do not need a long conversation to feel connected. Choose a level that matches your energy. MIND BRIDGE • GENTLE CARE SERIES 9 LOW ENERGY SOME ENERGY VERY LOW ENERGY Visit a familiar public place. Send an emoji or brief reaction. Tell someone I may answer later. Send one short text or voice note. Schedule a short, time-limited call. Listen to a familiar voice or podcast. Have a brief chat with a familiar person. Sit near someone without needing to talk. Reply without starting a long conversation. A SHORT MESSAGE I CAN SEND A PERSON WHO FEELS SAFE AND UNCOMPLICATED TO CONTACT
GENTLE CARE / WORKSHEET 10 Automating Tomorrow Set out clothes Put essentials by the door If I do only one functional thing tomorrow, it is: Clothes I know are comfortable and easy to reach: A meal or snack I can manage with very little thought: Remove a few decisions from tomorrow morning to protect your future energy. Fill a water bottle Write down the first task MIND BRIDGE • GENTLE CARE SERIES 10 THE DEFAULT MEAL THE DEFAULT OUTFIT THE ONE ESSENTIAL TASK QUICK PREPARATION FOR TONIGHT Preparation is optional. Choose only what will genuinely make tomorrow easier.
GENTLE CARE / WORKSHEET 11 My Low-Energy Menu Buildashortlistofsupportiveactionsbeforeyouneedit.Keepeveryoption realistic. MIND BRIDGE • GENTLE CARE SERIES 11 A BASIC NEED I WANT TO PROTECT Choose something realistic rather than an ideal rule. MY NO-THINKING-REQUIRED OPTIONS Food, clothing, comfort, contact or small tasks that require almost no setup. WHEN I FEEL HEAVY & SLOWED, I CAN TRY Examples: eat something manageable, lie down, watch something familiar. WHEN I FEEL WIRED & RESTLESS, I CAN TRY Examples: lower the lights, take a slow ten-minute walk, turn off notifications.
GENTLE CARE / WORKSHEET 12 30 Days of Gentle Care Checka boxwhenyouintentionallychooseanactionthatsupportsyourenergy. Missed days are expected; continue with thenext day. MIND BRIDGE • GENTLE CARE SERIES 12 Track care, not perfection. Empty boxes are information, not failure. 1 6 11 16 21 26 2 7 12 17 22 27 3 8 13 18 23 28 4 9 14 19 24 29 5 10 15 20 25 30 WHAT HELPED MOST OFTEN? WHAT CAN I MAKE EASIER NEXT MONTH?
GENTLE CARE / WORKSHEET 13 A Realistic Low-Energy Day One useful task One thing for my body One point of connection Choose only one priority. Have something to drink. Reduce unnecessary noise. Eat something manageable. Tell someone I have limited energy. Turning off notifications and choosing only one task. This example shows one way to use the bundle. Your answers may look completely different. Put water and an easy snack beside my desk. MIND BRIDGE • GENTLE CARE SERIES 13 TODAY’S ENERGY The purpose is not to do more self-care. It is to make care easier to choose. Level 1 — Almost Empty WHAT HELPED? THE ONE-ONE-ONE PLAN WHAT NEEDS ATTENTION FIRST? WHAT I WILL PREPARE FOR TOMORROW Make toast and drink water. Reply to the appointment email. Send my sister a short message.