The following post is adapted from Patrick Carnes’ Personal Craziness Index (PCI), a framework for self-reflection to detect escalating risk of life sliding into unmanageable territory.
- 📎 [Blank] Personal Wellness Check-In Template (Word Doc)
- 📎 [Jon’s Sample] Personal Wellness Check-In Template (Word Doc)
We All Feel (at least a little bit) Crazy Sometimes
Taking care of yourself isn’t just about the big things—it’s the small, daily choices that often reveal how well you’re truly managing your overall wellbeing.
We all have unique early warning signs that show up when life starts feeling unbalanced or overwhelming. By learning to recognize and track these personal signals, we can make small course corrections before stress builds up and potentially impacts our health.
This self-reflection exercise helps you identify your personal warning signs when life starts feeling overwhelming or unbalanced – what Patrick Carnes identifies as our own, unique version of “craziness”.
How It Works
This assessment looks at 12 key areas of life where stress and overwhelm first show up. By identifying your unique patterns, you’ll develop a personalized early warning system to help you course-correct before things spiral.
The Two Core Principles:
- Stress and imbalance first appear in simple, everyday behaviors
- These warning signs show up as patterns across different areas of your life
When you’re not paying attention to the small stuff, bigger problems often follow. If you’re consistently running late, you might also notice your laundry piling up, your friendships feeling neglected, and your energy depleted. This tool helps you catch these patterns early.
Your Self-Care Assessment
For each area below, identify three specific behaviors that signal when you’re not taking good care of yourself. Be honest and personal—what matters for your wellbeing might be different from what matters for others.
1. Physical Health & Energy
Your body is your foundation. When physical self-care slips, everything else becomes harder.
Think about: sleep patterns, exercise habits, nutrition, medical care, personal hygiene
When I’m not taking care of my physical health, I notice:
- a. ________________________________
- b. ________________________________
- c. ________________________________
2. Daily Routines & Organization
How you manage everyday logistics often reflects your overall life management.
Think about: getting places on time, maintaining your vehicle, managing daily schedules
When my daily routines become chaotic, I:
- a. ________________________________
- b. ________________________________
- c. ________________________________
3. Home & Living Space
Your environment affects your mental state more than you might realize.
Think about: cleanliness, organization, basic maintenance, creating a nurturing space
When I’m neglecting my living space, I notice:
- a. ________________________________
- b. ________________________________
- c. ________________________________
4. Work & Professional Life
Work stress can quickly spill into other areas of life.
Think about: meeting deadlines, communication, organization, work-life boundaries
When work feels unmanageable, my behaviors include:
- a. ________________________________
- b. ________________________________
- c. ________________________________
5. Personal Interests & Joy
What activities energize and fulfill you outside of obligations?
Think about: hobbies, creative pursuits, activities that bring you joy and perspective
Note: This is the only positive category. List what you DO when you’re balanced and thriving. (If you choose any of these for your final tracking list, phrase them as “Lack of ___”)
When I’m taking good care of myself, I make time for:
- a. ________________________________
- b. ________________________________
- c. ________________________________
6. Friendships & Social Connection
Strong relationships are crucial for wellbeing and resilience.
Think about: maintaining friendships, social activities, feeling connected to others
When I’m becoming socially isolated, I:
- a. ________________________________
- b. ________________________________
- c. ________________________________
7. Family & Close Relationships
How you show up with those closest to you reflects your inner state.
Think about: communication patterns, emotional availability, conflict resolution
When I’m disconnected from loved ones, I tend to:
- a. ________________________________
- b. ________________________________
- c. ________________________________
8. Financial Wellness
Money management often mirrors how you manage other personal resources.
Think about: budgeting, bill paying, spending habits, financial planning
Signs that I’m financially overextended include:
- a. ________________________________
- b. ________________________________
- c. ________________________________
9. Inner Life & Personal Growth
Regular self-reflection and spiritual practices support long-term wellbeing.
Think about: meditation, journaling, therapy, spiritual practices, personal development
When I’m overextended, I neglect these reflective practices:
- a. ________________________________
- b. ________________________________
- c. ________________________________
10. Stress-Response Behaviors
Everyone has go-to behaviors when feeling overwhelmed—some helpful, others not so much.
Think about: what you do when stressed, anxious habits, emotional coping mechanisms
When I’m “on edge,” I notice these behaviors in myself:
- a. ________________________________
- b. ________________________________
- c. ________________________________
11. Support Systems & Professional Help
Whether it’s therapy, support groups, or other professional guidance, having support matters.
Think about: therapy appointments, support groups, professional development, asking for help
When I’m struggling, I first neglect these support activities:
- a. ________________________________
- b. ________________________________
- c. ________________________________
12. Relationship Boundaries
Healthy relationships require clear boundaries and authentic communication.
Think about: saying no when needed, honest communication, maintaining your values in relationships
Signs that my relationships are becoming unhealthy include:
- a. ________________________________
- b. ________________________________
- c. ________________________________
Creating Your Personal Monitoring System
Step 1: From all the items you’ve identified above, choose the 7 most important warning signs for you personally. These should be the behaviors that, when they occur, most clearly indicate you need to pay more attention to self-care.
My Top 7 Personal Warning Signs:
Step 2: Each evening, briefly review your day and give yourself 1 point for each warning sign that occurred. Your daily score can range from 0-7.
Step 3: At the end of each week, add up your seven daily scores for a weekly total (0-49 possible points).
Understanding Your Scores
0-10 (Optimal Wellness): You’re managing life well with clear priorities, good boundaries, and sustainable habits. You feel resilient and able to handle challenges that come your way.
11-20 (Stable & Solid): You’re doing well overall. You recognize your limits, maintain most boundaries, and feel generally competent and supported.
21-30 (Moderate Concern): Life feels rushed and full. You’re managing but with little margin for unexpected challenges. You might be vulnerable to falling back into old, less healthy patterns.
31-40 (High Concern): You’re living in extremes—either overactive or shutting down. Relationships may feel strained, and you’re working hard just to keep up with basic responsibilities.
41-49 (Very High Concern): You may be engaging in self-destructive behaviors, blaming others for problems, or feeling like you’re constantly behind. This is a time to reach out for additional support.
Making It Work for You
- Be honest but compassionate with yourself
- Track consistently—even a few minutes of daily reflection can be valuable
- Adjust your list as you grow and change
- Use higher scores as motivation, not self-criticism
- Celebrate improvements and learn from patterns
- Seek support when scores are consistently high
Remember: this isn’t about perfection. It’s about developing awareness of your patterns so you can make small adjustments before small problems become big ones. Your wellbeing matters, and taking time for this kind of self-reflection is itself an act of self-care.