The “Life Quake Survival Kit” PDF

How to Use Your “Life Quake Survival Kit” Checklists

Aim for progress not perfection– these checklists aren’t part of a report card—they’re friendly nudges, not bossy to-do lists.

1. Start by scanning the 5 Tasks: Read them all before answering then check off each task you have completed.
2. Do What Sparks Joy (or Mild Interest): Start with the easiest task.
3. Checkmark Liberally: Did you attempt the task? Check it. Did you think about attempting it? Check it. Did the task make you laugh? Check it twice.
4. Journal Buddy: Keep your journal nearby. Scribble reflections, doodles, or angry exclamation points (“WHY IS ASKING FOR HELP SO HARD?!”)
5. Embrace the “Wins Jar”: Jot down tiny victories (“Didn’t cry in the shower today”) and pull one out when you need a pep talk.

Remember: This isn’t just about “completing” the checklist—it’s about collecting evidence that you’re trying. Some days you’ll check all 5 tasks. Some days you’ll check “ate cereal for dinner.” That’s okay. Your quake, your rules.

Section 1: The Seismic Self-Audit

Checklist:
✅ Journaled my “fault lines” (old beliefs/patterns exposed by the quake).
✅ Used the “Shtty First Draft” hack to write without judgment.*
✅ Researched one fact about post-traumatic growth (e.g., “70% of survivors grow stronger!”).
✅ Shared one “aha moment” with a friend (even via meme).
✅ Created a “mantra for the messy middle” (e.g., “I’m not stuck, I’m curious!”).

Section 2: Tectonic Plates & Emotional States

Checklist:
✅ Practiced the “5-4-3-2-1 Nostalgia Hack” (e.g., “3 things kid-me loved: slime, snow days, that Spice Girls CD”).
✅ Named my “emotional squatter” (e.g., “Anxiety, pay rent or GTFO”).
✅ Created a “tea time for tantrums” ritual (or equivalent).
✅ Danced to one ridiculous song in pyjamas (bonus: TikTok proof).
✅ Texted a friend: “My new grounding move is ______. Try it!”

Section 3: Rebuilding on Shaky Ground

Checklist:
✅ Wrote a breakup letter to an old identity (e.g., “Dear Perfectionism…”).
✅ Drew my “Before vs. Now” self as cartoon characters (hats optional).
✅ Listed 3 strengths from my past that still serve me (e.g., “resilience, terrible puns”).
✅ Texted a friend: “Retiring my ‘______’ label. Roast me.”
✅ Deleted one outdated contact (or unfollowed one toxic account).

Section 4: Fault Lines to Lifelines

Checklist:
✅ Mapped my “Circles of Support” (Empathy Elves, Solution Squad, Distraction Crew).
✅ Sent one “micro-ask” (e.g., “Can you proofread this text to my boss?”).
✅ Labeled 3 contacts with emojis (e.g., 🌟 = Aunt Linda).
✅ Shared a “distraction request” with a friend (e.g., “Send pet pics!”).
✅ Hosted a “gratitude coffee chat” (virtual or IRL) with one supporter.

Section 5: Aftershock Alchemy

Checklist:
✅ Used the “What If Matrix” to reframe one loss (e.g., “What if this job loss frees me to ______?”).
✅ Tried one playful “What If?” experiment (e.g., wrote a haiku).
✅ Texted a friend: “My weirdest ‘What If?’ is ______. Judge me.”
✅ Made a “Spark Board” (vision board for curiosity).
✅ Set a phone reminder: “Ask ‘What If?’ daily for a week.”

Section 6: Grounded in Gratitude

Checklist:
✅ Wrote a “Yelp review” for today (e.g., “★★★☆☆ Decent Tuesday. Sunset: chefs kiss.”).
✅ Thanked Past Me for ______ (e.g., “buying comfy sweatpants”).
✅ Named one “weirdly grateful” thing about my quake (e.g., “I finally napped”).
✅ Shared a gratitude “scrap” with a friend.
✅ Took a photo of something tiny that made me smile (e.g., a weird cloud).

Section 7: From Shaking to Surviving Life’s Seismic Shifts

Checklist:
✅ Choose one “5% Action” (e.g., “Researched one course”).
✅ Wrote a letter to Future Me (sealed with coffee stains).
✅ Reflected on my “Rebuild-o-Meter” progress: 🏚️ 🏚️ 🏚️ 🏡 🏡 (Circle where you are)
✅ Hosted a 2-minute dance party (song: ______).
✅ Planted a literal or metaphorical “seed” (e.g., bought a plant, saved a dream job link).

Well done! You have completed the program and earned the Certified Life Quake Survivor Badge: your passport to a purposeful meaningful, impactful and fulfilling Life.