The Noticing Project

An In-Depth Self-Care Exercise

Noticing What Restores You

Go deeper into the question: “What do you have to say no to?”

Saying no is not the final goal. It is a way of creating room to say yes to something that genuinely supports your wellbeing.

In this research-informed activity, you will notice what drains and restores your energy, protect time for one small self-care practice, and gather personal evidence about what actually helps you.

This activity draws on research about recovery, progress monitoring, and specific if–then plans. This Noticing Project version is a new educational activity; it is not medical advice, clinical treatment, or an independently validated intervention.
  1. 1

    Part 1

    Notice for 3 days

    Rate your starting point and record moments that drain and restore you.

  2. 2

    Part 2

    Protect one practice

    Choose a realistic self-care practice and make room for a seven-day experiment.

  3. 3

    Part 3

    Reflect after 7 days

    Return to consider what changed in your energy, wellbeing, and sense of control.

Before you begin

Self-care does not need to be expensive, impressive, or time-consuming. It might mean sleep, movement, quiet, time outdoors, creativity, prayer, a nourishing meal, a meaningful conversation, counseling, or a clearer boundary. The purpose is to discover what actually helps you—not to complete an ideal wellness checklist.

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