Holiday Energy Check-In

Holiday Energy Check-In is a reflective, low-demand activity that helps individuals identify, regulate, and intentionally manage their physical, cognitive, and emotional energy during the holiday season. Rather than focusing on productivity or “holiday cheer,” this activity supports stress reduction and self-awareness.

How to Use

Step 1: Check In With Your Energy

The adult begins by rating their current energy level using the Christmas Scale.

• ❄️ Empty Sleigh (very low energy)

• 🕯️ Flickering Candle (low energy)

• 🎄 Steady Glow (regulated)

• ✨ Holiday Sparkle (high energy)

• 🎁 Overloaded Sleigh (overstimulated)

Step 2: Identify What’s Affecting Energy

Participants can briefly reflect on what is contributing to their current state by circling or writing responses:

• Physical (fatigue, pain, hunger)

• Cognitive (decision overload, planning demands)

• Emotional (grief, pressure, expectations)

• Sensory (noise, crowds, lights)

Step 3: Choose a Functional Reset

Select one small regulation strategy appropriate for your energy level.

Examples:

• Step outside for fresh winter air

• Sit with a warm drink for 5 minutes

• Reduce one obligation today

• Change the lighting or sound in the room

• Stretch hands, neck, or shoulders

• Pause before responding to a request

No activity is framed as “self-care homework.” Each reset is brief and realistic.

Step 4: Reflect (Optional)

A short reflection prompt allows the adult to notice impact without judgment:

• “Did my energy shift?”

• “What helped most?”

• “What can I skip today?”