This worksheet is designed to help you protect your time and energy using Covey’s 4 Quadrants, adapted here for health, happiness, and holistic living.

The things you do everyday build your life - your life can be thought of as “the repeating day”.
Use this worksheet daily or weekly to decide what you will
Do, Protect, Delegate, or Delete.

Quadrant I: Urgent + Important (Do It Yourself)

Examples: Deadlines, crises, urgent family needs, repairs

Quadrant II: Important + Not Urgent (Protect It)

Examples: Exercise, journaling, family meals, learning, planning

Quadrant III: Urgent + Not Important (Delegate It)

Examples: Interruptions, reply-all emails, small errands

Quadrant IV: Not Urgent + Not Important (Delete It)

Examples: Doomscrolling, busywork, arguments, distractions

The 3-Task Rule

Daily Planning Template: Use this space to plan your day. Keep it simple and intentional.

If you’re having trouble, there’s no shame in asking for help. Working with Health and Wellness Coaching Services, Personal Development in Counselling, or Self Development Counselling can help you gain perspective and support.

If you’re part of a Health Advocate Wellness Program, the 4-Quadrants table above, together with the 3-Tasks Daily Planning Template below, can help you identify where your energy leaks the most. These are the places where “urgent” tasks crowd out what’s truly important.

Many clients using Online Health Coaching Services report that once they learn to see their time through these four quadrants, their stress levels drop and their sense of control rises.

Reference

Covey, S. R. (2004). The 7 habits of highly effective people: Powerful Lessons in Personal Change. Free Press.