Shutdown Day Support Plan A low-pressure worksheet for rest, recovery, pacing, and nervous-system care. Use this at your own pace. Skip, adapt, pause, or stop. You are allowed to choose what fits your body, culture, privacy, energy, safety, access needs, and real-life limits today. A printable reflection and practice resource Created by Michelle D. Elder, MSW, LMHC. This worksheet is a free educational wellness resource from My Reflective Collective. Use what supports you. Skip, pause, adapt, or connect with a licensed therapist, healthcare provider, advocate, or trusted support if reflection brings something up. Reflect, Restore & Grow FREE RESOURCE Restore Plan for low-capacity days with more gentleness, less pressure, and realistic expectations. Use this resource as an invitation, not a test. Skip any prompt, adapt the language, keep your eyes open, pause, or stop. You do not need to disclose your answers to anyone. A gentle starting point - ] Look around and notice where you are. - ] Choose a position that feels workable for your body. - ] Notice one neutral or supportive point of contact. - ] Decide whether writing, thinking, drawing, or pausing fits today. What would help this practice feel more choice-centered? ________________________________________________________________________ ________________________________________________________________________ ROOT | Notice without judgment What is here right now? ________________________________________________________________________ ________________________________________________________________________ Root means gathering information. You are not required to explain, solve, or change what you notice. immediate danger or medical emergency. Call or text 988 in the U.S. or Canada for suicide or mental health crisis support. Copyright Michelle What tasks can move off today's list? ________________________________________________________________________ ________________________________________________________________________ What helps your body feel safest on shutdown days? ________________________________________________________________________ ________________________________________________________________________ Who needs a simple update from you, if anyone? ________________________________________________________________________ ________________________________________________________________________ Circle or add what fits ________________________________________________________________________ ________________________________________________________________________ - ] steady - ] restless - ] tired - ] focused - ] foggy - ] guarded - ] open - ] overloaded - ] unsure - ] something else: __________ RISE | Choose one workable step Support does not have to be dramatic Rise means practicing agency in a size your current capacity can hold. Choose one option, invent your own, or choose no action yet. Possible next steps - ] Reduce one demand. - ] Add one sensory support. - ] Ask for practical help. - ] Name a boundary or delay a response. - ] Drink water, eat, use the restroom, or attend to another basic need. - ] Step outside or change rooms if that is accessible. - ] Write down what can wait. - ] Contact an appropriate support person or professional. The step I choose What might make this step easier to begin? ________________________________________________________________________ ________________________________________________________________________ RESTORE | Integrate and return Close with care Restore does not mean erasing stress or becoming calm on command. It can mean reducing pressure, reconnecting with choice, or giving your system time to settle in its own way. My closing plan - ] I will stop here without completing every line. - ] I will place this page somewhere private. - ] I will do one ordinary next thing. - ] I will seek more support if this brought up more than I want to hold alone. What I want to remember support. Copyright Michelle D. Elder, MSW, LMHC. My Reflective Collective. More free My Reflective Collective tools Printable links below. The worksheet wording itself is unchanged. Scan the QR code or use the first link to open this worksheet online. The online reader can support read-aloud tools and browser translation. Read/listen to this worksheet online https://myreflectivecollective.com/worksheet-reader.html?file= shutdown-day-support-plan.pdf Positive affirmations and short mantras Scan to read/listen https://myreflectivecollective.com/affirmations.html Soundscapes and grounding audio tools https://myreflectivecollective.com/soundscapes.html More free worksheets and PDFs https://myreflectivecollective.com/resource-center.html Crisis and safety resources https://myreflectivecollective.com/crisis-resources.html Website disclaimer https://myreflectivecollective.com/disclaimer.html Educational wellness notice This worksheet and website offer educational wellness and self-reflection tools only. They are not therapy, diagnosis, medical care, legal advice, crisis care, or individualized safety planning. Pause or stop any activity that feels wrong, unsafe, inaccessible, or too much. For immediate danger or a medical emergency, call 911. In the U.S., call or text 988 for crisis support. Michelle D. Elder, MSW, LMHC | My Reflective Collective SAFETY, PRIVACY & EDUCATIONAL USE MY REFLECTIVE COLLECTIVE - MICHELLE D. ELDER, MSW, LMHC If there is immediate danger or a medical emergency: Call 911 in the United States or use your local emergency number. For U.S. suicide or mental-health crisis support, call or text 988. For relationship-safety support, contact the National Domestic Violence Hotline at 800-799-7233, text START to 88788, or visit TheHotline.org from a safer device when possible. ________________________________________________________________________ ________________________________________________________________________ Privacy and safer searching If someone may monitor your device, accounts, internet connection, location, downloads, or browser activity, consider using a safer device and a trusted network. Private browsing may reduce locally saved history but does not make activity invisible. Clearing history can also be noticed. A website Quick Exit button changes the page; it cannot erase browser, download, router, account, employer, school, carrier, or device records. Choose only steps that feel safer in your situation. Do not store identifying or safety-sensitive answers where another person may find them. Educational scope and professional limits This resource provides general psychoeducation, reflection, and wellness support. It is not therapy, counseling, diagnosis, assessment, treatment, medical advice, legal advice, crisis response, forensic evaluation, or an individualized safety plan. It does not replace care from a licensed clinician, healthcare professional, attorney, trained advocate, emergency service, or other qualified professional. Laws, court procedures, services, and risks vary by location and circumstance. Choice, pacing, and inclusion You may skip, change, discuss, dictate, draw, pause, or stop any activity. No exercise can determine what you experienced, diagnose a condition, prove a legal claim, guarantee safety, or tell you whether to stay, leave, report, reconcile, forgive, or pursue court action. Adapt language and activities for culture, identity, disability, neurotype, age, literacy, sensory needs, and personal preference. Automatic translation can make mistakes; confirm legal, medical, emergency, and safety-critical wording with a qualified person. Copyright and sharing Created by Michelle D. Elder, MSW, LMHC for My Reflective Collective. Free for personal educational use and supportive discussion. Keep the creator credit and this safety page with the resource when sharing. Do not sell, misrepresent, or present it as individualized clinical or legal advice. MyReflectiveCollective.com - Pause - Reflect - Learn - Practice EDUCATIONAL RESOURCE - NOT THERAPY OR INDIVIDUALIZED CARE Immediate danger or medical emergency: call 911 | U.S. crisis support: call or text 988 | Michelle D. Elder, MSW, LMHC