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Self-Care Journal:
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Benefits of Journaling
• Reduce Stress
• Improve Immune Function
• Keep Memory Sharp
• Boost Mood
• Give Life Perspective
• Evoke Mindfulness
• Increase Emotional Intelligence
• Increase Restful Sleep
• Promote Physical Healing
• Calm Fears
It is important as we continue with our purpose and promise of making a
positive difference in every life we touch, that we are taking time to meet our
own needs. One way to ensure we are caring for ourselves is through self-care
journaling.
Journaling is widely recognized as a tool to assist in keeping track of our
physical and emotional wellbeing.
What can journaling do for you?
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Date: __________________
“The real gift of gratitude is that the more
grateful you are, the more present you
become.” – Robert Holden
Today, I am for . . .
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Inventive
Exciting
Thoughtful
Powerful
Practical
Proactive
Productive
Professional
Quality
Quick
Balanced
Achiever
Knowledgeable
Leader
Logical
Initiator
Original
Outgoing
Particular
Patient
Active
Positive
Consistent
Compassionate
Incredible
Independent
Integrity
Mediator
Emotional
Cheerful
Forgiving
Sensuous
Generous
Devoted
Candid
Cooperative
Industrious
Interesting
Meditative
Understanding
Quirky
Quixotic
Competitive
Social Conscious-
ness
Modest
Courageous
Enthusiastic
Enterprising
Entrepreneurial
Facilitator
Focused
Genuine
Open Minded
Wise
Sensitive
Sense of Humor
Sensible
Sincere
Skilled
Solid
Communicative
Helpful
Fast
Responsible
Results-driven
Results-oriented
Self-reliant
Organized
Knowledgeable
Logical
Personable
Pleasant
Flexible
Adaptable
Persuasive
Perceptive
Insightful
Trustworthy
Easy going
Good listener
Imaginative
Warm
Ambitious
Diplomatic
Curious
Leader
What 5 Character Traits Did You Display Today?
Date: __________________
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month
1
2
3
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5
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7
8
9
10
11
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15
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20
21
22
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25
26
27
28
29
30
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Amazing Day
Great Day
Average Day
Difficult Day
Very Tough Day
Monthly Totals month
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Things that bring me JOY . . .
Date: __________________
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What makes you AWESOME?
Date: __________________
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Deep Breathing
• Get comfortable. Lie on your back in bed or floor with a pillow under your head and knees or sit in a chair with shoulders, head, and neck supported against the back of the chair.
• Breathe in through your nose. Let your belly fill with air. • Breathe out through your nose. (Place one hand on your belly. Place
the other hand on your chest.) • As you breathe in, feel your belly rise. As you breathe out, feel your
belly lower. The hand on your belly should move more than the one that's on your chest.
• Take five more full, deep breaths. Breathe fully into your belly as it rises and falls with your breath.
Today is: Sun. Mon. Tue. Wed. Thu. Fri. Sat.
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18 19 20 21 22 23 24 25 26 27 28 29 30 31
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Date: _____________
I have so many questions . . .
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Today is: Sun. Mon. Tue. Wed. Thu. Fri. Sat.
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Today, I made a positive difference by:
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________
“In a gentle way, you can shake the world.” ― Mahatma Gandhi
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_________________________
_________________________
_________________________
_________________________
_________________________
_________________________
_________________________
Date: __________________
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Breath Focus
• Choose a positive word and keep it in your mind and close your eyes.
• Take a few big, deep breaths.
Breathe in. As you do that, imagine that the air is filled with a sense of peace and calm. Imagine that peace as it enters each part of your body.
• Breathe out. While you're doing it, imagine that the air leaves with your stress, anxiety, frustration, and tension.
• Now use your word with your breath. As you breathe in, say in your mind, "I breathe in peace and calm."
• As you breathe out, say in your mind, "I breathe out stress, anxiety, frustration and tension."
• Continue for 5 minutes.
Today is: Sun. Mon. Tue. Wed. Thu. Fri. Sat.
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
18 19 20 21 22 23 24 25 26 27 28 29 30 31
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Make a list of people you have been meaning to
say “Thank You” to, but haven't quite found the
time to do so. Make a point to make say it today.
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Weekly Sleep Log
Notes:
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How do you ?
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Su
n
Mon
T
ue
Wed
Th
u
Fri
Sat
Weekly Exercise Log
Activity Water
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Date: __________________
I am concerned about . . .
______________________________________
______________________________________
______________________________________
______________________________________
______________________________________
______________________________________
______________________________________
________________
________________
________________
________________
________________
________________
________________
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_____________________________________
_____________________________________
_____________________________________
_____________________________________
How I demonstrate love . . .
How I know I am loved . . .
________________
________________
________________
________________
________________
________________
________________
________________
________________
Date: __________________
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Date: __________________
Everything begins with an idea.
—Earl Nightengale
________________________________
________________________________
________________________________
________________________________
________________________________
________________________________
________________________________
________________________________
________________________________
________________________________
________________________________
________________________________
________________________________
________________________________
________________________________
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Date: __________________
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Taking time to reflect about my month.
Date: __________________
How do I feel about my progress this month?
What lessons did I learn this month?
What life areas were I lacking this month and why?
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If money wasn’t an issue, what would you be doing?
What is one thing in life that you wish you could do over?
If you could change one thing happening in your life at the current moment,
what would it be?
If you could sit down and speak to any person for an hour what would it be
and what would you discuss?
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Set a timer for one minute and write
a list of your emotions. It could be a
day when you are feeling blessed,
overwhelmed, worried, or angry.
Date: __________________
Date: __________________
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Date: __________________
Date: __________________
Date: __________________
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Short Term Medium Term Long Term
Family
Education
Career
Health
Character
Social
Financial
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My Top 3 Goals:
1.
2.
3.
Timeline:
Steps to Take:
Barriers:
Reward for Achieving:
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My Board
Vision boards consists of lists of gratitude, bucket lists, motivational song lyrics, books or quotes. Name your goals, dreams, or ideas. Add photos, clippings or drawings for inspiration. Add whatever will inspire
and motivate you to being your best self.
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Today is: Sun. Mon. Tue. Wed. Thu. Fri. Sat.
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