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Practicing PLEASE Skills
The PLEASE Skills Checklist is a daily record of physical self-care habits involving illness, eating, substances, sleep, and exercise.
What this worksheet is for
The PLEASE Skills Checklist is a daily record of physical self-care habits involving illness, eating, substances, sleep, and exercise.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: please practice checklist worksheet
Worksheet type: Secondary worksheet
How to practice it
Physical Illness
Note medications taken, appointments scheduled, and any symptoms to address today.
Balanced Eating
Plan meals/snacks and record whether you followed the plan.
Avoid Mood-Altering Substances
Track alcohol/drug use or urges; list alternative coping strategies used.
Sleep
Record bedtime, wake time, total hours slept, and quality (0–5).
Exercise
Log movement type, duration, and intensity. Note how it affected mood.
Real-world examples
Sample Day
Illness: took meds, emailed doctor; Eating: 3 balanced meals; Substances: declined drink offer, used self-soothe; Sleep: 7.5 hrs (quality 4); Exercise: 30-min walk improved mood from 4→6.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Complete the checklist nightly for two weeks. Highlight patterns that correlate with emotional ups/downs.
Reflect and write
Which PLEASE habit is most consistent? Least?
How do lapses affect your emotions the next day?
What support helps you keep PLEASE on track?
What adjustments will you make next week?