Stress Load Map for the Week Ahead
List demands, sort them, and plan recovery before the week starts.
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Help me map my stress load for the coming week before it begins. Known demands (work, family, admin, social): [DEMANDS]. Deadlines and dates: [DEADLINES]. What usually helps me recover: [RECOVERY_ACTIVITIES]. Fixed hours I cannot change: [FIXED_HOURS]. Build the map in four steps. 1. Put every demand into a table with Demand | Deadline | Effort (S, M, L) | Can it be shortened, delegated, or delayed? 2. Mark the days where two or more large items collide and label them heavy days. 3. For each heavy day, schedule a recovery block of at least 30 minutes after the peak, using the activities I listed. 4. Offer three trade-offs I could make if the week is too full, each phrased as a sentence I could say to another person. End with a ten-line summary I can screenshot. Use calm, practical language. Do not attempt to assess my mental health. Add a worked example of the map for an invented week: a report due Wednesday, a parents' evening Thursday, a car service Friday and a family visit on Sunday, showing the demand table, the two heavy days, the recovery blocks inserted, and one trade-off message. Label it an illustration. Add a short end-of-week review with four questions (which demand took more than expected, which recovery block worked, what could have been declined, what will I plan differently), and a rule to cap planned load at a level I set for any single day. This is a planning tool and not an assessment of anyone's mental health. If the load feels unmanageable most weeks, I should speak to someone I trust or a qualified professional. None of this replaces therapy or medical care. Should I describe a crisis, pause the exercise and direct me to emergency services or a hotline for my country before anything else.
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