Self-Care Journal:

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?

Date: __________________

“The real gift of gratitude is that the more

grateful you are, the more present you

become.” – Robert Holden

Today, I am for . . .

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: __________________

month

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Amazing Day

Great Day

Average Day

Difficult Day

Very Tough Day

Monthly Totals month

Things that bring me JOY . . .

Date: __________________

What makes you AWESOME?

Date: __________________

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.

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Date: _____________

I have so many questions . . .

Today is: Sun. Mon. Tue. Wed. Thu. Fri. Sat.

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Today, I made a positive difference by:

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“In a gentle way, you can shake the world.” ― Mahatma Gandhi

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Date: __________________

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.

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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.

Weekly Sleep Log

Notes:

How do you ?

Su

n

Mon

T

ue

Wed

Th

u

Fri

Sat

Weekly Exercise Log

Activity Water

Date: __________________

I am concerned about . . .

______________________________________

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How I demonstrate love . . .

How I know I am loved . . .

________________

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________________

Date: __________________

Date: __________________

Everything begins with an idea.

—Earl Nightengale

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Date: __________________

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?

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?

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: __________________

Date: __________________

Date: __________________

Date: __________________

Short Term Medium Term Long Term

Family

Education

Career

Health

Character

Social

Financial

My Top 3 Goals:

1.

2.

3.

Timeline:

Steps to Take:

Barriers:

Reward for Achieving:

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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