Carrying It Together: A Mental Load Worksheet
Worksheet to Assist Navigating Overstimulation & Responsibilities
1. “What’s On My Mind?”
Purpose: Identify invisible tasks and internal clutter.
Instructions: Each partner lists everything on their mind—tasks, worries, to-dos, reminders. Big or small. Recommended to do this in writing and then reflect verbally in order to remain grounded. Write down items utilizing the categories below:
Mental To-Do or Worry
Is it urgent?
Is it mine to do?
Can I delegate it?
2. Daily Overstimulation Check-In
Purpose: Increase awareness of sensory/emotional overload. Questions for reflection:
What sensory input is draining me today?
What emotional tasks feel heavy?
One thing that would help me feel calmer
Optional prompt: “I know I’m overstimulated when I…”
3. Load-Sharing: What We Each Carry
Purpose: Gently explore balance without blame. Sort categories using the following information:
Category
Main Carrier
Does this feel balanced?
What could shift?
Categories:
Planning & remembering (e.g., birthdays, appointments)
Household chores
Emotional labor (checking in, supporting moods)
Kid-related tasks
Work obligations
Social planning
Health & self-care
4. The "Take One Thing Off My Plate" Card
Purpose: Provide a way to ask for help when overstimulated.
Print or write this out and use when needed:
I’m feeling overstimulated today.
Can you take [insert one specific task] off my plate today?
I’ll circle back when I feel more grounded.
Thank you!
5. Reset Ritual Planning
Purpose: Design quick moments of restoration—solo or together. Use the following points for further reflection and developing ritual:
Time of Day
Trigger Moment
Reset Idea
Who can help?
6. Compassionate Conversation Prompts
Purpose: Reduce tension and increase understanding.
Try answering these together:
What helps you feel seen when your plate is full?
What do I tend to miss when you’re overwhelmed?
How can we name overstimulation sooner?
What’s one signal we can use when one of us needs to tap out?
