2-Minute Monday Carer’s Check-In

Time needed: 2 minutes (40 seconds each)

Setting: Quiet moment before week begins

Purpose: Setting sustainable intentions while honoring caring responsibilities

Energy Honest Assessment (40 seconds)

What: Place hand on chest, ask yourself honestly: “What’s my energy level for this week (1-10)?” “What do I most need to sustain my caring?” Choose one tiny way to protect your energy this week

Notice: Any guilt about having limits, where you feel depleted/energized, what realistic support looks like

Why: Prevents burnout, builds self-awareness, enables sustainable caring

Boundary Blessing (40 seconds)

What: Identify one small thing you can delegate, delay, or say no to this week. Whisper “I can care for others by caring for myself first” three times

Notice: Resistance to boundaries, where you over-give, what feels like loving limits

Why: Models healthy boundaries, prevents resentment, maintains caring capacity

Week Intention Setting (40 seconds)

What: Choose one word for how you want to show up this week (e.g., “present,” “gentle,” “enough”). Write it somewhere you’ll see daily

Notice: What quality would serve both you and those you care for, how intention feels in body

Why: Guides decisions, maintains values alignment, creates purposeful caring

Closing: One breath saying “Caring for myself enables caring for others”

Notice: How honoring your needs affects caring energy

Why: Integrates sustainable caring mindset

Tips:

- Repeat midweek if needed

- Adjust expectations daily

- Remember: boundaries are caring

- Small self-care enables bigger caring