She Rocks the Spectrum

Daily Check-In Tracker

A two-minute ritual that tells you both what kind of day each of you is having — without long conversation. Numbers replace the guesswork of reading body language.

Safety note: This worksheet is for consensual relationships where both partners can say yes, no, wait, or stop without punishment. Do not use this worksheet to pressure sexual activity. If there is fear, coercion, retaliation, active abuse, trauma flooding, pain, shutdown, or dissociation, pause and use this with a qualified therapist.

How to use this worksheet

Each partner fills out their own row each day. Same time each day works best. Trade. Read silently. Notice patterns over the week. Don't argue with the numbers — they're a self-report, not a verdict. If energy is at 3, don't plan a big night. If closeness is at 8, protect the moment.

Name
______________________________________________

Week of
______________________________________________

Weekly tracker — rate each 1-10

Monday

Date
______________________________________________

Body well-being
Rate from 1 to 10: ____

How much energy
Rate from 1 to 10: ____

Anxious / worried
Rate from 1 to 10: ____

Down / sad
Rate from 1 to 10: ____

Close to partner
Rate from 1 to 10: ____

Open to intimacy
Rate from 1 to 10: ____

Tuesday

Date
______________________________________________

Body well-being
Rate from 1 to 10: ____

How much energy
Rate from 1 to 10: ____

Anxious / worried
Rate from 1 to 10: ____

Down / sad
Rate from 1 to 10: ____

Close to partner
Rate from 1 to 10: ____

Open to intimacy
Rate from 1 to 10: ____

Wednesday

Date
______________________________________________

Body well-being
Rate from 1 to 10: ____

How much energy
Rate from 1 to 10: ____

Anxious / worried
Rate from 1 to 10: ____

Down / sad
Rate from 1 to 10: ____

Close to partner
Rate from 1 to 10: ____

Open to intimacy
Rate from 1 to 10: ____

Thursday

Date
______________________________________________

Body well-being
Rate from 1 to 10: ____

How much energy
Rate from 1 to 10: ____

Anxious / worried
Rate from 1 to 10: ____

Down / sad
Rate from 1 to 10: ____

Close to partner
Rate from 1 to 10: ____

Open to intimacy
Rate from 1 to 10: ____

Friday

Date
______________________________________________

Body well-being
Rate from 1 to 10: ____

How much energy
Rate from 1 to 10: ____

Anxious / worried
Rate from 1 to 10: ____

Down / sad
Rate from 1 to 10: ____

Close to partner
Rate from 1 to 10: ____

Open to intimacy
Rate from 1 to 10: ____

Saturday

Date
______________________________________________

Body well-being
Rate from 1 to 10: ____

How much energy
Rate from 1 to 10: ____

Anxious / worried
Rate from 1 to 10: ____

Down / sad
Rate from 1 to 10: ____

Close to partner
Rate from 1 to 10: ____

Open to intimacy
Rate from 1 to 10: ____

Sunday

Date
______________________________________________

Body well-being
Rate from 1 to 10: ____

How much energy
Rate from 1 to 10: ____

Anxious / worried
Rate from 1 to 10: ____

Down / sad
Rate from 1 to 10: ____

Close to partner
Rate from 1 to 10: ____

Open to intimacy
Rate from 1 to 10: ____

Weekly review

Trade trackers at the end of the week. Look for patterns, not single days.

What was our highest closeness day? What were we doing?

______________________________________________
______________________________________________
______________________________________________

Did energy or anxiety patterns line up between us?

______________________________________________
______________________________________________
______________________________________________

Was there a day one of us was hurting and the other didn't see it?

______________________________________________
______________________________________________
______________________________________________

Based on this week, what's one thing to try differently next week?

______________________________________________
______________________________________________
______________________________________________