Mindfulness During Your Cycle: A simple self-check-in checklist

Use this checklist anytime you feel emotional, overwhelmed, tired, or just want to reconnect with your body. You don’t need to do everything, one tick is enough.

Daily Mindfulness Check-In

☐ Take 3 slow breaths

☐ Ask: How does my body feel right now?

☐ Ask: How am I feeling emotionally?

☐ Remind myself: My feelings are allowed

During Your Period

☐ Slow down where I can

☐ Rest without guilt

☐ Use comfort items (heat pack, comfy clothes)

☐ Speak kindly to myself

☐ Reminder: It’s okay to do less

After Your Period (More Energy Days)

☐ Notice what feels easier

☐ Set one gentle intention

☐ Move my body in a way that feels good

☐ Reminder: I don’t need to rush

Around Ovulation

☐ Check in with my energy levels

☐ Notice how social I feel

☐ Set boundaries if needed

☐ Reminder: I can say yes or no

Before My Period

☐ Lower expectations

☐ Take extra breaks

☐ Name my feelings instead of judging them

☐ Ask for support if I need it

☐ Reminder: My emotions are information

When Emotions Feel Big

☐ Pause and breathe

☐ Name the feeling (“I feel overwhelmed”)

☐ Notice where I feel it in my body

☐ Ask: What would help me right now?

One-Line Reflection (Optional)

☐ “Today my body needs…”

☐ “Right now I feel…”

(One sentence is enough.)

Gentle Reminder

☐ My cycle affects how I feel and that’s normal

☐ I don’t need to fix myself

☐ Listening to my body is self-care