Parent Self-Care Dashboard

Plan small, achievable breaks to refill your cup. You deserve this.

10 Mins Alone:

One Thing for Me:

5 Mins of Calm:

2+ Kid-Free Hours:

One Joyful Activity:

One Supportive Talk:

Your behavior is the curriculum for your children. Use this checklist to reflect on your own screen habits this week.

Did I honor our family's screen-free zones, like the dinner table?
Did I put my phone down and make eye contact when my child was talking to me?
Did I reach for my phone out of boredom or stress, and could I have chosen something else?
Am I following the same "phone away before bed" rule I set for my kids?
Did I model a non-screen hobby or activity this week (reading a book, exercising, etc.)?

5-4-3-2-1 Grounding:

Gently name...
5 things you can see 👁️
4 things you can touch ✋
3 things you can hear 👂
2 things you can smell 👃
1 thing you can taste 👄

Box Breathing:

Breathe IN for 4 counts...
HOLD for 4 counts...
Breathe OUT for 4 counts...
HOLD for 4 counts. Repeat 4 times.

🧘‍♀️ Parent's Self-Care Dashboard