Checklists & Worksheets
Actionable PDF checklists and guides to assist your daily focus, digital detox, and evening relaxation routines.
PDF Checklist
Focus Reset Checklist
A 1-page quick step guide to prepare your workspace and mind for 90 minutes of deep, uninterrupted work.
- Clear physical desk of non-essential clutter
- Close social media tabs and active messaging apps
- Enable Do Not Disturb on phone and desktop
Guide
7-Day Digital Detox Guide
Step-by-step daily micro-challenges to reset your phone relationship without disconnecting from urgent work.
- Day 1: Move social apps off your home screen into a subfolder
- Day 2: Turn off all non-human notifications (news, shopping, games)
- Day 3: Keep your phone out of the bedroom overnight
PDF Checklist
Better Sleep Evening Checklist
An actionable nighttime checklist designed to quiet overthinking and anchor circadian sleep signals.
- Stop caffeine consumption 8 hours before target bedtime
- Dim overhead lights 1 to 2 hours before bed
- Perform a 5-minute brain dump journal on bedside notepad
Worksheet
Overthinking Reset Worksheet
A simple cognitive reflection template to examine anxious thoughts and separate facts from assumptions.
- What specific thought is repeating in my mind right now?
- Is this thought a objective fact or a future assumption?
- What is 1 small action within my control right now?