A Weekly Wellness Check-In Template

Most of us notice how we feel only when something is wrong. A weekly check-in changes that. Ten quiet minutes, once a week, gives the nervous system something useful: a moment of self-reflection that is honest, low-pressure, and trackable. It also gives you something concrete to bring to your next acupuncture session, so the work stays focused on what is actually shifting in your life.

This template is designed to be simple. Five short prompts. No scoring system to learn. No app to install. A piece of paper and a pen are enough. Use it on the same day each week if you can (Sunday evening, or the morning of your day off, are common choices).

When to use it

Pick a regular time. Same day, same window, every week. The point is not to capture a perfect picture of your week. It is to track patterns over time. A short check-in done weekly is more useful than a long one done occasionally.

The five prompts

1. How is sleep this week?

Note the basics. Roughly how many hours per night. How easy was it to fall asleep. How many times you woke up. How rested you felt on waking. One or two sentences is enough.

Example prompts to answer:

1. Average hours of sleep per night this week.
2. Easy, medium, or hard to fall asleep.
3. Wake-ups during the night, yes or no.
4. Mornings: rested, neutral, tired, or exhausted.

2. How is mood this week?

Mood is a moving target, so capture an average rather than a single moment. Use a simple scale (1 to 10, where 1 is very low and 10 is very steady), or just three words that describe the week.

Example prompts to answer:

1. Mood average this week (1 to 10).
2. Three words for the week.
3. Anything that lifted the mood.
4. Anything that lowered it.

3. How is pain or physical discomfort this week?

If you have an ongoing area you are tracking (neck, lower back, head, gut, joints), note the average level on a 1 to 10 scale, when it was worst, and when it eased. If you have no specific pain, note any tension, fatigue, or physical tightness instead.

Example prompts to answer:

1. Main area of focus.
2. Average level this week (1 to 10).
3. Worst moment, and what you were doing.
4. Best moment, and what you were doing.

4. What changed this week?

This is the prompt that often surfaces the most useful information. Anything different from last week. Travel, a hard conversation, a stressful work week, more exercise, less exercise, a new supplement, a new medication, a new routine, a holiday, a loss. Even small changes in routine can shift sleep, mood, and pain.

Example prompts to answer:

1. One thing that was different this week from last week.
2. One thing you started.
3. One thing you stopped.
4. Anything stressful that took up more energy than expected.

5. What to bring to the next session

This is where the check-in becomes practical. Looking back over the four prompts above, what would you want Guadalupe to know before your next session? It might be a focus area (sleep, lower back, mood). It might be a question about a flare. It might just be: this week was hard, please go gentle.

Example prompts to answer:

1. Focus area for the next session.
2. One specific question you want to ask.
3. How you would describe your overall state in one sentence.

A simple weekly tracking table

Week	Sleep (1-10)	Mood (1-10)	Pain (1-10)	Main change	Focus for next session
1
2
3
4

Keep the table where you do the rest of your check-in. After four weeks you can already see patterns. After eight you have a real picture.

A few honest notes

This template is not a diagnostic tool. It is a self-reflection prompt. It does not replace medical care, and the numbers in your table are not measurements of anything clinical. They are simply your own honest notes about your own week. Remote acupuncture is complementary care, and results vary from person to person. The point of the check-in is not perfection. It is presence.

If a week is rough, write that. If a week is steady, write that. If you skip a week, start again the next one. You are tracking your life, not running an experiment on yourself.

How to use this template

1. Print or copy the five prompts somewhere you will see them.
2. Pick a regular time once a week.
3. Spend ten minutes with the prompts. Honest, not perfect.
4. Bring the most recent entry to your next acupuncture session.
5. After four weeks, look back. Notice what shifted. Notice what did not.

The template earns its keep when you use it more than once. The first entry is just a snapshot. The fifth one starts to show a pattern. The tenth gives you something honest to share with anyone supporting your care.

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Next step. Download the template and use it for the next four weeks. Bring your notes to your next session with Guadalupe so the work can stay focused on what matters most to you.