‘Noticing My Week’ Mindfulness Tracker
The Noticing My Week Mindfulness Tracker is a reflective activity designed to help adults recognize and name the invisible effort - mental, emotional, physical, and household/caregiving effort they expend each day. The effort that sometimes goes unseen, unacknowledged, or unmeasured.
This activity is not a productivity tool. It does not assess output, performance, or efficiency. Instead, it centers capacity, load, and experience.
This activity is for:
Adults experiencing burnout, overwhelm, or chronic stress
Neurodivergent adults (including autistic and ADHD individuals)
People with chronic illness, pain, or fluctuating capacity
Caregivers, helpers, and service-oriented professionals
Anyone looking to check in on things they may otherwise overlook in their daily/weekly routine
Step 1: Review the Effort Categories
Participants are invited to look at the listed effort categories, which may include:
What Was Planned
Results of Plans
Emotional & Cognitive Effort (managing feelings, planning, remembering, decision-making)
Physical Effort (movement, endurance, pain management)
Home & Caregiving Effort (communication, navigating interactions, cleaning, shopping, childcare)
There are no “right” or “wrong” categories to select.
Step 2: Name It
Participants are encouraged to briefly name or note:
What felt heavy
What required extra energy
What took more effort than expected
This step focuses on awareness, not problem-solving.
Step 3: Optional Reflection
If appropriate, participants may reflect on one or more of the following prompts in their own journal:
“Something I worked hard at today that others might not see is…”
“The kind of effort that surprised me was…”
“TodayI had more capacity than I realized in...”
This reflection can be written, spoken, or simply noticed internally.
Important Notes
This activity does not require you to change anything.
There is no expectation to improve, optimize, or fix effort.
Rest, pause, and unfinished tasks are valid outcomes.
The goal is recognition, not productivity.
