Reclaiming Routines Worksheet

Return to What Matters—One Small Step at a Time

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🔹 Purpose: To help patients gently reintroduce daily tasks, hobbies, or activities they’ve avoided due to pain—using curiosity, not pressure.

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🔹 Why This Matters: Avoidance shrinks life. Gradual re-engagement with routines can rebuild identity, confidence, and function.

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🌀 How to Use:

Pick one activity. Fill out the worksheet to explore how to approach it with safety and intention.

✅ Prompts:

1. What’s one task or routine I’d like to reclaim?

(E.g., gardening, cooking, playing guitar)

2. What makes this meaningful to me?

(E.g., “It reminds me who I am.” / “It connects me to others.”)

3. What makes it feel unsafe or overwhelming?

(E.g., fear of flare-up / past pain experience / lack of confidence)

4. How can I reintroduce it gently?

▫️ Break it into parts?

▫️ Change the environment?

▫️ Add a calming cue (music, breathing)?

5. What will I remind myself if pain shows up?

(E.g., “This is just my system being protective.”)

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🧠 Closing Thought:

You’re not just doing the activity—you’re reclaiming a part of your life. Each step, no matter how small, is a signal to your system: it’s safe to re-engage, to remember, and to move forward.

This resource is part of The Wondering Clinician Toolkit. It’s not medical advice—just a tool to support learning, reflection, and healing. Always consult your clinician when needed.