The Ultimate TBI Survivor Checklist: Your Guide to Recovery

1. Medical Care & Follow-Up

☐ Schedule regular follow-up appointments with a neurologist
☐ Track symptoms weekly (headaches, dizziness, memory, mood changes)
☐ Ask about medications for headaches, sleep, or mood issues
☐ Request referrals for:
☐ Physical therapy
☐ Occupational therapy
☐ Speech/cognitive therapy
☐ Vision therapy (if applicable)
☐ Keep copies of all medical records and imaging
☐ Know warning signs that need urgent care (worsening headaches, confusion, vomiting, seizures)

2. Cognitive Recovery

☐ Use a daily planner or digital calendar
☐ Set alarms for medications, appointments, and tasks
☐ Break tasks into small steps
☐ Use checklists to stay organized
☐ Limit multitasking
☐ Do cognitive exercises (apps, puzzles, therapist-assigned tasks)
☐ Create a predictable daily routine

3. Emotional & Mental Health

☐ Identify a mental health provider (psychologist, counselor, neuropsychologist)
☐ Track mood changes
☐ Seek treatment for depression, anxiety, or irritability
☐ Practice stress-reduction techniques (breathing, meditation, grounding)
☐ Join a local or online TBI support group
☐ Communicate openly with family about emotional changes

4. Physical Health

☐ Maintain a consistent sleep schedule
☐ Limit screen time if it worsens symptoms
☐ Start light physical activity (walking, stretching, yoga)
☐ Drink plenty of water daily
☐ Eat nutrient-dense foods (omega-3s, vegetables, lean proteins)
☐ Avoid alcohol or recreational drugs during recovery
☐ Track triggers for headaches or fatigue

5. Sensory Management

☐ Use sunglasses or hats for light sensitivity
☐ Use noise-canceling headphones for noise sensitivity
☐ Take breaks in quiet areas when overwhelmed
☐ Reduce exposure to crowds or loud environments
☐ Limit bright screens or flashing lights

6. Home & Daily Living

☐ Keep living spaces organized and clutter-free
☐ Use labels or color coding for everyday items
☐ Install safety features (grab bars, non-slip mats if needed)
☐ Ask for help with cooking, cleaning, or driving
☐ Prioritize tasks by importance and energy level
☐ Plan rest periods throughout the day

7. School or Work Adjustments

☐ Request accommodations (reduced workload, quiet room, extra time)
☐ Share medical documentation if needed
☐ Communicate specific triggers or challenges
☐ Take scheduled brain breaks during the day
☐ Reduce screen time or fluorescent lighting if problematic
☐ Use assistive tools (speech-to-text, note-taking apps)

8. Social & Community Support

☐ Identify a primary support person
☐ Connect with local brain injury organizations
☐ Schedule regular social interactions to reduce isolation
☐ Educate friends and family about TBI symptoms
☐ Join online communities for advice and solidarity

9. Legal & Financial Considerations

☐ Keep records of all expenses related to the injury
☐ Explore disability benefits (short-term, long-term, SSDI)
☐ If injury was caused by someone else, consider legal guidance
☐ Document how symptoms affect work and daily living
☐ Explore community resources for financial aid

10. Self-Compassion & Long-Term Healing

☐ Celebrate small victories
☐ Be patient with fluctuations in symptoms
☐ Avoid comparing yourself to your “old self”
☐ Recognize that healing is non-linear
☐ Seek help when needed—recovery takes a team