Practicing PLEASE Skills
If physical self-care is to be built as a daily practice.
Anchor PLEASE not just as a memory aid, but as a concrete, comprehensible daily exercise.
When does this fit?
When PLEASE factors need to be worked on as a real routine and not just a reminder.
Priority in the path
This node is more about preparation, stabilization, or later deepening around prepare for stress.
What this is about
This worksheet tracks daily practice across all five PLEASE skills. The most useful pattern to notice is which skills are consistently skipped — those are typically the ones producing the most vulnerability. The worksheet is not about achieving perfection across all five; it is about identifying the two or three areas where consistent investment produces the most resilience. Tracking also reveals how days with good PLEASE adherence correlate with lower emotional reactivity the following day — which is itself motivating.
Step by step
Work through the steps at your own pace. For written exercises, you can use paper or a notebook.
- Make a row in your notes for each day of the week.
- Record what you did for physical health and balanced eating.
- Record mood-altering substance use, sleep and waking times, and physical activity.
- Review each area at the end of the week: what helped and what was neglected?
- Choose a concrete next self-care step.
Explore and apply
These nodes are the next meaningful continuation when you want to move on from the current concept.
Sources and references
Show where this node comes from and how source-near or practice-near it is.