Tools & Resources
Practical guides and checklists across all six pillars of wellbeing.
Stress Reset Toolkit
Box breathing, grounding techniques, and other tools you can use in under two minutes.
Request AccessCompassion Fatigue Guide
For public-facing roles: recognizing and addressing the specific toll of government service work.
Request AccessBoundaries at Work Guide
Practical scripts and strategies for protecting your time and energy in a demanding role.
Request AccessStress Signals Self-Check
A short self-assessment to recognize early warning signs before stress becomes burnout.
Request AccessDesk Movement Routine
A printable 2-minute reset you can build into any workday, no equipment needed.
Request AccessWalking Meeting Guide
How to actually make walking meetings work — logistics, etiquette, and when to skip it.
Request AccessMovement Snacking Guide
Short bursts of activity you can fit between meetings — no gym or free hour required.
Request AccessStanding Desk Setup Guide
Get real ergonomic value from a standing desk, with posture and timing tips that actually help.
Request AccessDesk-Drawer Swap List
A one-page printable list of better options to keep on hand for stressful days.
Request AccessMeal Prep for No Extra Time
A realistic meal prep guide for people who don't have a free weekend to dedicate to it.
Request AccessHydration Tracker
A simple printable tracker to build better hydration habits and reduce afternoon brain fog.
Request AccessGrocery List by Pillar
A shopping list organized around foods that support stress, sleep, and energy — not just 'healthy eating.'
Request Access5-4-3-2-1 Grounding Card
A printable pocket card version of our grounding technique for hard days.
Request AccessMicro-Break Guide
Short mindfulness practices that fit into a one-minute break between meetings.
Request AccessGratitude Journal Template
A simple 5-minute daily journaling template backed by research on wellbeing and focus.
Request AccessSingle-Tasking Challenge
A one-week guided challenge to practice focused attention instead of constant multitasking.
Request AccessSleep Reset Checklist
Practical, evidence-based steps to improve sleep quality without an overnight overhaul.
Request AccessShift Work Sleep Guide
For USPS and other non-standard schedules: protecting sleep when your hours aren't 9-to-5.
Request AccessWind-Down Routine Builder
Build a simple, repeatable evening routine that actually signals your brain it's time for bed.
Request AccessScreens & Sleep Guide
What the research says about screens before bed, and practical alternatives that don't feel like punishment.
Request AccessRetirement Readiness Checklist
A step-by-step guide to preparing for retirement from federal or public service.
Request AccessTSP Contribution Calculator
Estimate how your Thrift Savings Plan contributions grow over time.
Request AccessMedicare & FEHB Coordination Guide
Understand how Medicare interacts with your existing health benefits.
Request AccessFinancial Wellness Workbook
Worksheets to help you budget, save, and plan for major life milestones — because financial stress affects every other pillar.
Request AccessDon't See What You Need?
Let us know what resources would help you most, or schedule time with a Wellness Specialist.
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