A weekly check-in to help you notice how balanced and supported you feel — and take one small, doable step for the pillar that needs it.
About This Worksheet
What are the four pillars?
Resilience rarely comes from one place. It tends to come from having a life with more than one thing to stand on — so that if one area wobbles, you still have somewhere else to draw support and steadiness from.
It's common for one pillar, often work, to take up most of the space, leaving less time and energy for the others. This worksheet helps you get to know your four pillars, notice when one is out of balance, and check in on them each week.
Work & Purpose
A sense of direction and contribution — the work, paid or not, that gives you agency.
Relationships & Connection
People who support you, listen, and help you keep perspective.
Rest & Recreation
Hobbies, downtime, and things you do simply because you enjoy them.
Personal Growth
Learning, reflecting, and moving towards the person you want to be.
How To Use This Worksheet
A little and often, each week
Work through Parts One and Two whenever you like, to get to know your own pillars and your own warning signs. Then return to Part Three — the weekly check-in — regularly, so it's ready whenever you need a few minutes to reset.
1
Get to know your pillars
Describe what currently helps you feel strong, connected, and grounded in each of the four areas.
2
Learn your own warning signs
Notice what it tends to look like — for you specifically — when a pillar starts to slip.
3
Check in weekly
Rate each pillar out of five, notice which one needs attention, and plan one small, achievable step for the week ahead.
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Contents
Your worksheet, part by part
Six parts in total. The dots fill in as you begin each one.
What holds each pillar up looks different for everyone. Use the prompts below to describe what currently helps you feel strong, connected, and grounded in each area — there's no right answer, just yours.
Pillar One
Work & Purpose
This is about direction and contribution — the work, paid or unpaid, that gives you a sense of agency.
Pillar Two
Relationships & Connection
This is about the people who support you, listen without judgement, and help you keep perspective.
Pillar Three
Rest & Recreation
This is about hobbies, downtime, and things you do simply because you enjoy them — not to achieve anything.
Pillar Four
Personal Growth
This is about learning, reflecting, and moving towards the person you want to be.
Part Two
Recognising when things are out of balance
It's normal for the pillars to shift over time. Getting familiar with your own early signs makes it easier to notice — and act — before things start to feel overwhelming.
Spotting a pattern isn't a failure — it's useful information. Keep these answers to hand; they'll help you notice things faster in future weekly check-ins.
Part Three · Revisit Weekly
Weekly four pillars check-in
Set a regular time to come back to this — it only takes a couple of minutes. Rate each pillar out of five, notice which one needs the most attention, then choose one small step for the week ahead.
