how do you want to feel this week? aim to articulate it in one word only

what actions can you take this week to feel this way?

what can you do now in the moment to feel this way?

list one thing that currently scares you

list one thing that used to scare you, but no longer does

list three things you learnt today/this week/this month/this year...

write
record audio
draw
map

reframing thoughts:

1. write down your invasive thoughts - whatever is bothering you, even if it seems small

2. write down your negative core beliefs - any negative feelings you have about yourself

3. list your emotions - include physical reactions to emotions, how does your body feel?

4. what are the positive alternatives - flip negative beliefs to positive

5. remind yourself of what you can control + what you can't - write down things you can control e.g. behavior, + things you can't e.g. someone else's behavior

gratitude:

3 things you're grateful for today

3 things you like about yourself or you're happy you made time to do today

these things can be seemingly small it's the routine of trying to make this a daily practice that is important

journal templates

sign up for journal templates here:

prompts

exploring fear further:

how does fear show up in your body, how do you feel it + where?

how did you learn about fear? how was your fear responded to as a child?

can you name the fear/can you identify what you fear?

a resource that i find useful after i identify where my fear is rooted is EFT tapping, example linked below:

who can you share your intention with?

what are you ready to let go of?

what are you ready to welcome/embody?

draw a map of things that nourish and support you:

examples:
journaling
- a place that makes you
feel good
- walking
- dancing
- cooking
- napping
- calling a friend
- reading
- watching something
- masturbating
- writing
- breathwork
- stretching
- drawing

this is your island of refuge, you can turn to it when you're lost

mapping your comfort zone, elastic zone and brittle zone:

an example of a map i made on a rainy day in isolation:

i think exercises like this allows me to recognize all the possibilities in the elastic zone + help setting boundaries both personally and with others

^ from
@the.holistic.psychologist

meditation example below:

if you would like to donate for the use of the templates, link below:

weekly check in:

what went well this week?

what felt challenging?

what am i happy i made time for?

what do i want to hold onto / let go of?

what do i need?

what are a few intentions i want to align with next week?

setting intentions:

reflection:

Erin Bell inspired me to create my own map, find their website below:

the island of refuge was introduced to me by Erin Bell

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