Emotional Check-In

How are you feeling right now, and what might have influenced your emotions today? Can you name the emotions you are feeling and do you feel any sensations in the body related to this emotion? For examples sometimes when people feel anxious they can feel butterflies or nervous energy in their belly.

Self-Care Reflection

What self-care activities have you engaged in this week, and how have they impacted your well-being. Can you think of more self care activities you could add into your week? 

Gratitude Journaling

Write down three things you are grateful for today. Sometimes when things are hard it can be hard to think of anything positive in our lives, the 3 things could be as simple as being grateful for having a cuddle off your dog or you listened to your favourite song and it made you feel a tiny bit better.

Challenges and Growth

Think and write about a recent challenge you faced. What did you learn from this experience, has there been any positives to come out of this experience? Has there been a day recently where you felt sad, angry, anxious, annoyed etc. What happened, how did it make you feel, do you know why it made you feel like that? Sometimes we might not know why we felt a certain way and that may be because it is linked to a negative experience, can you think of a previous experience that has made you feel the same? 

Setting Goals

What are your goals for the today or this week? What actions can you take to make this goal happen?

Strengths and Achievements

List three things you like about yourself or achievements you are proud of. Sometimes when we have low confidence or our mood is low we can struggle with this question and so it shows us it's an important area for us to work on. Some examples are I am proud that I got through today as it was a hard day, I am proud I spoke up in class as this makes me really anxious, I like that I care about animals, I like that I care about others, I am good at football etc.

Letting Go

Is there something you need to let go of or forgive yourself for? We all make mistakes but sometimes we can really struggle to forgive ourselves for these. Sometimes it can help to put yourself in someone else's shoes and think whether you would be able to forgive a friend or family member who did the same thing.

 Future Aspirations

Think about your dream future and what that would look like. Who would you want to be, where would you want to live, what would you want to do with your time etc. What steps can you take today to move closer to reaching these goals. Why do you want to achieve these, how would you feel, what difference would it make to your life? What people could help you with this? Is there someone on YouTube/TikTok/social media who can teach you some free skills that would help you? Find someone who has achieved the same and use them as a role model - learn what they did.

Support Network

Think about the people that you hang around with the most. How do they contribute to your mental well-being, do you feel they boost your energy or pull you down, do they encourage you to go for your dreams and goals, how do they treat you and others etc.? 

Mindfulness Moment

Write about a moment today when you felt fully present - not thinking about the past or future and experiencing what was happening in that moment. What did you notice, how did you feel emotionally and physically, what did you see, hear, smell, feel etc.