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Well-Being in Isolation: Daily Checklist


This resource, developed by ASERT, provides a checklist of activities that can be done to help maintain your mental health and well-being during the COVID-19 pandemic.

The COVID-19 pandemic has lasted longer than we thought it would. To help keep people healthy, people are social distancing. This can also make people feel lonely. Being lonely can make it hard to follow your routines and makes holidays or special occasions harder because you’re not seeing the people you celebrate with. The winter can be hard because it gets dark earlier. Taking care of yourself, the people in your life, your pets, and your home can help you feel better. To help boost your well-being, try to do a few of these activities every day.

  • Take a shower
  • Take your medication or vitamins (if you take them)
  • Drink water (at least with each meal and between meals and before, during, and after exercise)
  • Clean one thing/space in your home (like a room or closet)
  • Tend to something growing (a plant/pet)
  • Pay attention to:
    • a sound or song: listen to a song or a bird singing with your eyes closed
    • a sensory feeling: think about how warm water feels when you are washing your hands
    • a thing you see: look at a poster or decoration in your home and try to find something new
  • A spiritual practice
    • this can be a prayer, positive thought, or breathing exercise
    • practice gratitude by thinking about things you appreciate
      • keep track in a journal app like “Gratitude: Journal & Reminders”
  • Connect with someone outside your  home (by text, email, phone call, or  video chat)
  • Get your heart rate up (walk, jog, dance, or do anything that gets you moving)
  • Do one thing just because you want to (watch your favorite show, read a book/magazine, do your nails)
  • Have one good laugh (watch a funny show, movie, or tell a funny story to a friend or family member)

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Other downloads

Name Description Type File
Daily Checklist for Well Being For Self-Advocates pdf Download file: Daily Checklist for Well Being
Daily Checklist for Well Being For Supporters/Caregivers pdf Download file: Daily Checklist for Well Being

This information was developed by the Autism Services, Education, Resources, and Training Collaborative (ASERT). For more information, please contact ASERT at 877-231-4244 or info@PAautism.org. ASERT is funded by the Bureau of Supports for Autism and Special Populations, PA Department of Human Services.