4.16 pathway worksheets - hope for healing · in addition to working on a weekly smart stepping...

Pathway to Happiness: A Wellness Tool Kit

Worksheets

You are good enough. You have worth and deserve love. If you don’t currently believe these fundamental truths,

let’s do something about it.

By Linda Bjork

©2018 Updated February 4, 2019

Photo by Annie Spratt (Unsplash)

TheseworksheetsareintendedtobeusedinconjunctionwiththeworkbookPathwaytoHappiness:AWellnessToolKit.

PathwaytoHappinessisapatternofsimple,repeatedstepstoretrainourmindsYouaregoodenough.Youhaveworthanddeservelove.Thisistruerightnowasyouare,butnoteveryonebelievesit.Thesefundamentaltruthsmightfeelathousandmilesfromreality,butitissaidthatajourneyofathousandmilesbeginswithasinglestep.PathwaytoHappinessisdesignedtohelpyoutakethatfirststep,andthemanystepsthatfollow.Retrainingthemindtohealandbelievethatyouaregoodenoughisaprogressivejourneyoffollowingapatternofsmallsimplestepsrepeatedoverandoveragain.Thestepsare:Step1–selectanoverarchinggoalorobjectivetoworkonforthenext5weeks.Step2–chooseweeklySMARTgoalstoprogresstowardthelargergoal/objectiveStep3–breakSMARTgoaldownintodailySMARTactionstepsStep4–buildpositivehabitsbyestablishingamorningandeveningroutineStep5–returnandreporttoamentor/friend/accountabilitypartner/coachStep6–repeatsteps2-5eachweekfor5weeksStep7–evaluateprogressandsetanewgoalorobjectiveforthenext5weeksWe’llgiveanexampletoseehowthismightwork,buttherearemanyoptions.Step1-selectanoverarchinggoalorobjectivetoworkonforthenext5weeksJillisreadytobeginherownPathwaytoHappiness.Atthemoment,Jillcan’tthinkofaspecificgoalthatshe’dliketoaccomplishwithinthenext5weeks,butsherealizesfromherinitialself-evaluationthatshedoesn’tlikeherselfverymuch.Shedecidesthatshewantstolearntolikeherselfbetter.Fortheobjective,shewrites“Iwanttoimprovemyrelationshipwithmyself.”Step2–chooseweeklySMARTgoalstoprogresstowardalargergoal/objectiveJillwillselectatleastonespecificSMARTgoaltocompletethisweekthatwillhelphertoworktowards achieving her larger goal or objective. SMART stands for SPECIFIC, MEASURABLE,ATTAINABLE,REALISTIC,andTIMELY.TohelpherchooseaSMARTgoal,shenoticesthatthere’sa“ToolsbyTopics”list inbackofthiswellnesstoolkitandreadsthroughthetoolsundertheheading“Buildingself-esteem/improvingandstrengthening.”There’sanotherheadingthatsays“Overcomingnegativeself-talk/relationshipwithself”withanotherlistofsuggestedtools.Bothoftheseseemliketheymightbeusefulinlearningtolikeherself.Shereviewsthelistoftoolsunderthoseheadingsandselectsafewthatshelikes.Shereviewsthosesectionsinthebookto

remind her what they mean and how to do them. She kind of likes the idea of positiveaffirmationsanddeclarations;selftalk;2minutedistraction;successlists;calibrateyourbody;smiling-evenifyoudon’tfeellikeit;embracewhatyoulove;andserviceandcompassion.Thosethingsseemlikesomethingshecoulddo,butshedoesn'twanttofeeloverwhelmedbydoingtoomanynewthingsatonce.JillchoosespositiveaffirmationsforherfirstSMARTgoal.Simplywriting“positiveaffirmations”forhergoalisn’tspecificenough.ShewillwritehergoalintheformofaSMARTgoal.ShewillmakeitSPECIFIC,MEASURABLE,ATTAINABLE,REALISTIC,andTIMELY.TomakeitSPECIFIC,shechoosestoselect5positiveaffirmations,print themoutandhangthemuponherbathroommirror.Bychoosingaspecificnumber,JillalsomadehergoalMEASURABLE,it’snotopenended,sheknowsexactlywhenshe’scompletedhergoal.Sincethegoalissmall,Jillknowsthathergoalis ATTAINABLE, it is something that she has control over, and she knows that her goal issomethingthatshecanREALISTICALLYcomplete.Andsinceshehasaspecifictimedeadlineofcompletinghergoalduringthisweek,hergoalisalsoTIMELY.Step3-breakSMARTgoaldownintodailySMARTactionstepsEachdayJillchoose1smallactionstepthatwillleadtowardherreachinghergoalofselecting5positiveaffirmations,printthemoutandhangthemuponherbathroommirror.Onday1heractionstepwastosimplyreadthroughthelistofaffirmationsinPathwaytoHappinessandthinkaboutthem.Day2heractionstepwastolookonlineandseeadditionalexamplesofpositiveaffirmations.Onday3,heractionstepwastocompilealistofaffirmationsthatshelikes.Onday4,heractionstepwastonarrowdownthatlistto5.Onday5heractionstepwastoprintacopy of them and tape them on her bathroommirror. Does that sound easy? Good. It’ssupposedtobe.Thedailyactionstepscanbesmall,maybetakingonlyafewsecondsorafewminutes(orlongerifyou’dlike),butitissomethingthatyouactuallycommittodoing.Step4–buildpositivehabitsbyestablishingamorningandeveningroutineInadditiontoworkingonaweeklySMARTsteppingstonegoal,thePathwaytoHappinessplanistobuildpositivehabitsbyestablishingamorningandeveningroutinethatyoudoatleast5daysaweek.Choosethingsthatwillhelpyouprogresstowardsyourgoal/objective.Theitemsonthemorningandeveningroutineneedtobesimplethingsthatyoucanalreadydo,butperhapsneedaremindertoactuallydothem.Thisisalsoanopportunitytogiveyourselfcreditforthegoodthingsyouarealreadydoing.Depending onwhere you’re at emotionally, just getting out of bed in themorning can be achallenge.Inourexample,we’llsaythatJillisinaroughspotandgettingoutofbedandgettingdressedandreadyforthedayareachallengeforher,butshe’sdoingit.Soforthefirsttwoitems

onhermorningroutineshechoosestogetoutofbed,andtogetdressedandreadyfortheday.Thoseareexcellentitemstoputonhermorningroutinelistandcelebratethosedailysuccesses.Forherthirditemshechoosestocalibrateherbodybystandingtallwithherchinup,smileon,shouldersback,handsrelaxedatherside,andfeetfacingforward.Shewillholdthatposefor60secondsthengoaboutherday.Morningroutinecomplete.Forhereveningroutine,Jillchoosestobrushherteeth,write2sentences(ormore)inherjournal,andtake5slow,deepbreathsbeforegoingtobed.Shefeelsconfidentthatshecandothesethingsconsistently.Onedayatatime–EachdayJilltriedtocompletethethreeitemsinhermorningroutine,thenchoseonesimpleactionstepthatwouldhelpherworktowardherSMARTgoalfortheweek,thenintheeveningshetriedtodothosethreeitemsinhereveningroutine.Shechosethingsthatwouldn’ttakealotoftimebecauseshedidn’twanttobeoverwhelmedwithalotofextraexpectations.Step5–returnandreporttoamentor/friend/accountabilitypartner/coachJillhadtalkedtoherfriendAmandaatthebeginningoftheweekandletherfriendknowthatshewasworkingonimprovingherself.JillaskedAmandaifshewouldhelpherbeaccountablebyallowinghertoreporttoherinaweekwhetherornotshehaddoneit.AmandawasdelightedtohelpherfriendandtheyagreedthatJillwouldtextAmandaat8:00onSundaynightwitheitherthemessage“Ididit”or“Ididn’tdoit,”buteitherway,shewouldsendatexttoAmandaonSundaynight.Whathappenednext-Eventhoughthisplanseemedeasyenough,Jillfoundthatinthedaytodayapplication,shedidn’tdoaperfectjob.Sometimessheforgot,sometimesshejustdidn’tfeellikeit,butshereallydidtrytodoitmostofthetime.Asshelookedatherchartattheendoftheweekshesawalotofcheckmarks,butshealsosawsomeemptyspaceswhereshedidn’tdoit.Inthepast,shemighthaveberatedherselfforthoseemptyspacesandgivenup,butasshemarkedthe“Measuringweeklysuccess”sectionatthebottomofthepage,shefoundthatalthoughshedidn’tfollowthroughperfectly,shereallydidhavesomesuccessesandshemadesomeprogress.Progress,notperfectionPleasenoticethatyoudon’tneedtobeperfect,justprogressing.It’snota“failure”ifyouforgettodothosethingsonyourmorningandeveningroutineacoupletimes.Norisita“failure”ifyoudon’treachaweeklySMARTgoal.It’sokay.Justkeeptryinganddoyourbest.Thisisn’taboutperfectionversusfailure,it’sabouttakingactionandmakingprogress.

Example:Jill’sweeklyprogresschartsample–Week1

Overarching goal or objective (5 weeks) I will improve my relationship with myself/like myself Related SMART goal for this week I will choose 5 positive affirmation statements and post them I will report to _Amanda__ on (day/time) Sunday 8PM Daily action step to achieve goal Completed

Read through affirmation examples in Pathway to Happiness. X

Search online for examples of positive affirmations X

Compile a list of affirmations that I like and seem to apply to my situation X

Narrow list down to 5 X

Print off a copy and tape them on my bathroom mirror X

Morning routine M T W Th F Sa Su

Get out of bed X X X X X X X

Get dressed and ready for the day X X X X X X

Calibrate body (chin up, smile on, shoulders back, etc.) for 60 sec X X X X X

Evening routine M T W Th F Sa Su

Brush teeth X X X X X X X

Write 2 sentences (or more) in a journal X X X X X

Take 5 slow, deep breaths X X X X X

Measuring weekly successes – I did it! Success!

I completed at least one action step (or more) towards reaching my goal. X

I achieved my SMART goal for the week. X

I completed my morning routine 5 times (or more) this week. X

I completed my evening routine 5 times (or more) this week. X

I “returned and reported” to my accountability partner/ mentor/ coach X

Step6-repeatsteps2-5eachweekfor5weeksJillwillfollowthesamepatternofchoosinganotherweeklySMARTgoaltoprogresstowardherobjectiveofimprovingherrelationshipwithherself.Tohelphergetideasforanewgoal,shegoesbacktothatlistshemadeearlierandlooksattheothertoolsthatmighthelpherinherobjective.Shechoosestoworkonherself-talk.Ifshejustwrites“workonself-talk”ashergoal,thereisgoingtobeaproblem.Chancesarethatshewillnoteliminateallnegativeself-talkwithinaweekandmightgetfrustratedandwanttogiveup.Itneedstobere-writtenasaSMARTgoalthathassomeaspectthatisachievablethisweek.Itneedstobewritteninawaythatleadstosuccess,notfailure.Shethinksofawayitmightbemeasurableandsuccessful.Shechoosestowritethegoalthisway:Iwillusetoolstocombatnegativeself-talkatleast5timesduringtheweek. Bywriting it inthiswayhergoal isnowSMART(SPECIFIC,MEASURABLE,ATTAINABLE,REALISTIC,andTIMELY).Fortheactionstepstoachievethatgoalshelistsvariousthingsshecantrytodistractherselfforatleast2minutestostopthecycleofruminatingnegativeself-talk.Shelistsoptionsofsingingasong,readingthroughthe“Iam”statementsinthebook,repeatingpositiveaffirmations,andcalibratingherbodybystandingupstraightwithchinheldhigh,smileon,shouldersback,handsrelaxedathersides,andfeet facingforwardandholdingthatposefor60seconds. She’ll trydifferentthingstoseewhatisthemosteffectiveforher.Ifsomethingdidn’twork,shecantryagainortryadifferenttacticnexttime.Hergoalwastotry.Evenifsheisn’tperfectateliminatingallnegativeself-talk,byreachinghergoal,shewasatleastabletowinthatbattle5timesduringtheweekandshecanbuildonthatsuccess.Jillalsochoosestoadjusthermorningandeveningroutine,sinceshenowhasanewtoolshecanuseeachday.Shehasalistof5positiveaffirmationstatementsbecauseshesuccessfullycreatedonelastweek.Shechoosestomodifyhermorningroutinebyreplacing“gettingoutofbed”withrepeatingherpositiveaffirmations3times.Shealsochoosestomodifyhereveningroutinebyreplacing“brushingteeth”withrepeatingherpositiveaffirmations3timesbeforebed.Therestofthemorningandeveningroutineitemsshekeepsthesame.Step7–evaluateprogressandsetanewgoalorobjectiveforthenext5weeksAftercontinuingthisprocessfor5weeks,Jilldoesaself-evaluationtomeasureherprogress.Sheisdelightedtonoticethatshehasmadesomeimprovement.Sheeitherselectsanewobjectiveorchoosestocontinueworkingonthesameone,orperhapsbynowshehasaspecificgoalinmindthatshe’dliketoaccomplishandshe’sreadytobeginthenext5-weekcycle.ThefollowingpageshowsacopyofJill’ssecondweeklyprogresschart.

Example:Jill’sweeklyprogresschartsample–Week2Overarching goal or objective (5 weeks) I will improve my relationship with myself/like myself Related SMART goal for this week I will use tools to combat negative thinking at least 5 times I will report to _Amanda__ on (day/time) Sunday 8PM Daily action step to achieve goal Completed

Read and review options of tools to combat negative thinking in Wellness Tool Kit X

Write and print out a reference list of tools X

Notice when I have negative thoughts about self X

Try using the tools if I catch myself having negative thoughts about self X

Try using the tools if I catch myself having negative thoughts about self X


Repeat positive affirmations 3 times X X X X X

Get dressed and ready for the day X X X X X X X

Calibrate body (chin up, smile on, shoulders back, etc.) for 60 sec X X X X X



Write 2 sentences (or more) in a journal X X X X X

Take 5 slow, deep breaths X X X X X







Choosingamentor/friend/accountabilitypartner/coachWorkingwithanotherpersonprovidesaccountabilityandgreatly improvesyour likelihoodofsuccess.Studiesshowthatknowingthatyouwillbereturningandreportingtosomeoneataspecifictimeonaspecificdaycanincreasethechanceofsuccessfrom10%upto95%.Enlistthehelpofaprofessionaloratrustedfriendasanaccountabilitypartnerormentor.Picksomeoneyoucantrusttoholdyoutoyourveryhigheststandard.Setadesignatedtimetoreturnandreporttoherorhim.Allowthismentororfriendtohelpyoumakeaplanofactionstepsandfollowupbyreturningandreportingtoyourmentororfriendonaregularbasis(dailyorweekly)throughtexting,email,phonecall,orvisit.

Anotetomentors:Thetimecommitmentforanaccountabilitycoachormentorisafewsecondsadayand/orafewminutesaweek.Amentordoesnotacceptresponsibilityforanotherperson’semotionalstateorfortheirdecisions.Amentorisnotapseudoprofessional.Anaccountabilitypartnerormentor’s job is simply toprovide regular accountability and followup. Amentorshouldnotask,“HowcanImakeyougetbetter?”or“HowcanIsolveyourproblems?”Amentorshouldask,“HowcanIsupportyouasyouworktowardsyourgoals?”

Anotherexample:Joechoosesanoverarchinggoalofdeclutteringandimprovingorganizationinhis life. Forhisweeklygoalhedecidestocleanoffthenightstandnexttohisbed. Forhismorningroutine,Joedecidedthathe’dliketomakehisbed,saypositiveaffirmationstatementsandgoforawalkeachmorning.Thenintheeveningbeforebedhewantstorepeathispositiveaffirmationstatements,writedown5thingshe’sgratefulfor,andmeditatefor10minutes.Joehas a chart tomarkdownwhetheror nothe’s done these things, but he knows that havinganotherlayerofaccountabilitywillhelphimstayontrack.

JoehasafriendnamedMarkthathetrusts.JoeshareshisgoalswithMarkandasksifhe’swillingtohelphimbeaccountable.Joefeelslikeheneedssomedailysupporttohelphimdevelopnewhabits.TogethertheydecidethatthebestplanfortheirbusyschedulesisforJoetosendatextsaying“Ididit”toMarkeachnightat9PMtosayhecompletedhismorningandeveningroutinefor the day and that he spent at least 15 minutes working on his goal of cleaning off hisnightstand.Markrespondswithasimplethumbsuporcommentlike“goodjob,keepupthegoodwork.”BecauseMarkreallycaresaboutJoe,healsoofferstohelpJoeatthebeginningofeach5weekcycleasheassesseshisprogressandcreatesnewgoals.

WhatifIdon’tknowwheretostart?Ifyoudon’tknowwheretostart,agoodplacetobeginiswithsomethingphysical.Eitheryourphysicalselforthephysicalworldaroundyou.Choosesomethingwhereyoucanseeorfeeladifferenceinashortamountoftime.Thegeneralobjectivemightbetodeclutter,ortogetbetterorganized, or to improve physical health. Review the section under the heading “Physicalwellbeing” or choose an area in your home, car or office to clean and organize. Start withsomethingsmalllikeanightstandtableorasingledrawer.AnotherwaytoselectthenextSMARTgoalistolookaroundyouforunfinishedprojects.Istheresomethingthatyoustarted,buthaven’tcompleted?Whenprojectsarebig,setanamountoftime towork on the project for theweekly goal rather than setting a goal to complete theproject.Forexample,“Iwillworkon_________foranhourthisweek.”Andbreakthegoaldownfurtherintoactionsteps.Ifthegoalistoworkontheprojectforanhour,youcouldcreate3actionstepslikethis,“Iwillworkon________for20minutes.”Keepitsimpleandachievable.Wewantprogressandsuccess.Iftheprojectisn’tfinishedinaweek,simplyrolloverthegoaltothenextweek.Aphysicalgoalmightbetogoforawalk3timesduringtheweekorlearna2minutetaichiformordrink8glassesofwatereachdayfor5daysduringtheweek.Alwaysmakesuretogiveyourselfwiggleroom.Don’tsetagoalthatrequiresmorethan5daysduringaweek.Wedon’twanttofeeloverwhelmedandwe’renotlookingforperfection;we’rejustlookingforprogress.Progressequalssuccess.Please remember to write the goals in a SMART format. Make it SPECIFIC, MEASURABLE,ATTAINABLE,REALISTIC,andTIMELY.TroubleshootingIfyou’renotsucceedinginyourgoals,it’slikelythatthegoalsareeithertoolargeortheyhaven’tbeentranslated intoaSMARTform. Shake itoffandtryagain. Withpractice itwillbecomeeasier.RememberthatSMARTgoalsareSPECIFIC,MEASURABLE,ATTAINABLE,REALISTIC,andTIMELY.Choose weekly SMART goals that can be reasonably completed within a week taking intoconsiderationallyourregulardailyactivitiesandobligations.Rememberthatselectingaspecificnumberoftimesyouwilldosomethingorselectingaspecificamountoftime(orboth)helpsmakegoalsmoreattainable.

Allowyourselfwiggleroom,don’tchoosesomethingthatyouhavetodoperfectlyeverydayinorder toachieveagoal. Ifyouchoosethenumberofdays/timesyouwilldosomething,5 isplenty.Ifyouremembertodoiteveryday,that’sabonus,but5successesinaweekisawesome.Manypeoplestrugglewithaconceptofduality:Ifit’snotperfectthenit’safailure.IfI’mnotperfect,thenI’mafailure.Itisonlyoneortheother,thereisnothinginbetween.Thattypeofthinkingleadstoalotoffrustration,becauseitexpectstheimpossible,andpracticallyguaranteesfailure.PathwaytoHappiness,isnotaboutsettingourselvesupforfailure,itisaboutrecognizing,creating, andbuilding upon success. We are not looking for perfection. We are looking forprogress.Writewhatyou“will”do,notwhatyou“won’tdo”A goal written in negative terms such as “I won’t use negative self-talk” is a recipe fordisappointment.Focusingonwhatwedon’twant,unfortunatelymakesusthinkmoreaboutitanddoitmorefrequently,ratherthanless.Writegoalsthatfocusonwhatyouwantratherthanwhatyoudon’twant.Abettergoalwouldbe“Iwillinterruptnegativeself-talkbyrepeatingmyaffirmationstatements.”Ifyoudiditatleastonetimeduringtheday,markyourchartthatyoudid it. Togoalongwiththatgoal, itwouldbeagood ideato includerepeatingyourpositiveaffirmationsinyourmorningandeveningroutines.Themorepositiveself-talk,thebetter.KeepthingssimpleItemsinthemorningandeveningroutineshouldbeeasyforyoutoaccomplish.Youcaneveninclude things that you’re already doing and give yourself credit for the good things you’realreadydoing.Asyougaininconfidence,youcanupgradeyourchoicesformorningandeveningroutinetobesomethingnew,butstilleasytoachieve.Consistencyisakeytosuccess.Ifit’stoohard, takes toomuch time,oryoudon’t like it, youwon’twant todo it. Therearesomanyoptions,there’snoneedtodosomethingthatmakesyoumiserable.Choosethingsthatwillnotonlymakeyoubetter,butthatyoualsoenjoy.It’sprettysimple,butovertime,thisprocessbringsaboutmagicalinternalchanges.

Moreexamples Thefollowingthreepagesshowadditionalexamplesofweeklyprogresscharts.

Weeklyprogresschartsample-JoeOverarching goal or objective (5 weeks) Declutter/improve organization and order in my life Related SMART goal for this week I will clean off the nightstand next to my bed_________ I will report to Mark on (day/time) each night at 9 PM Daily action step to achieve goal Completed

Spend 15 minutes cleaning off nightstand X






Repeat positive affirmations 3 times X X X X X X

Make my bed X X X X X

Go for a walk X X X X X



Write 5 things I’m grateful for in a gratitude journal X X X X X

Meditate for 10 minutes X X X X X







Weeklyprogresschartsample-AnneOverarching goal or objective (5 weeks) I want to feel happier, I want to love my life______ Related SMART goal for this week Read 50 pages in the Pathway to Happiness workbook_____ I will report to Sandy on (day/time) Sunday at 7 PM Daily action step to achieve goal Completed

Read 10 pages X

Read 10 pages X

Read 10 pages X

Read 10 pages X

Read 10 pages X



Sing along to a positive upbeat song X X X X X

Spend 3 minutes looking at my vision board X X X X X


Spend 3 minutes looking at my vision board X X X X X

Write 2 successes for the day X X X X X








Weeklyprogresschartsample-CoryOverarching goal or objective (5 weeks) I want to move forward and regain control_________ Related SMART goal for this week ___Journal to help find the root of the problem (3X) __ I will report to Brenda on (day/time) Saturday at 10 PM Daily action step to achieve goal (up to 3) Completed

Journal and/or energetic conversation X




Pray X X X X X X

Read scriptures X X X X X



Pray X X X X X X X

Write 2 successes for the day X X X X X








TimetobeginyourPathwaytoHappiness

Writeastoryordrawapictureofhowyouseeyourself.Includewhatyouthinkaboutyourself,whatyouthinkaboutotherpeople,andwhatyouthinkotherpeoplethinkaboutyou.Writeastoryordrawapictureofwhatyou’dliketobecome.Includewhatyou’dliketothinkaboutyourself,whatyou’dliketothinkaboutotherpeople,andwhatyou’dlikeotherpeoplethinkaboutyou.Whatwouldyouaccomplishifyoucoulddoanything?Whatwouldyourlifebelike?Whatwoulditlooklike?Whatwoulditfeellike?Whatgoal/objectivedoyouwanttoachieve/worktowardduringthenext5weeks?

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Initial Self-evaluation Rate yourself on the following statements on a scale of 1 to 10. 1 means “never” or “strongly disagree.” 5 means “sometimes” or “agree” and a 10 means “always” or “strongly agree.”

I like myself. 1 2 3 4 5 6 7 8 9 10

I feel worthy of love and belonging. 1 2 3 4 5 6 7 8 9 10

I present myself with confidence. 1 2 3 4 5 6 7 8 9 10

I feel hopeful. 1 2 3 4 5 6 7 8 9 10

I am resilient. I learn and grow from challenges and obstacles. 1 2 3 4 5 6 7 8 9 10

I smile often. 1 2 3 4 5 6 7 8 9 10

I am positive and appreciative. 1 2 3 4 5 6 7 8 9 10

I do my best. 1 2 3 4 5 6 7 8 9 10

My self-talk is positive. 1 2 3 4 5 6 7 8 9 10

I feel motivated and filled with energy. 1 2 3 4 5 6 7 8 9 10

I feel at peace with myself and those around me. 1 2 3 4 5 6 7 8 9 10

I feel loved, valued and appreciated. 1 2 3 4 5 6 7 8 9 10

I feel connected to a few good people. 1 2 3 4 5 6 7 8 9 10

I love spending time with my family/friends. 1 2 3 4 5 6 7 8 9 10

I serve and lift others. 1 2 3 4 5 6 7 8 9 10

I give genuine compliments to others. 1 2 3 4 5 6 7 8 9 10

I can forgive and let go of hurt. 1 2 3 4 5 6 7 8 9 10

I can identify problems and look for solutions. 1 2 3 4 5 6 7 8 9 10

I feel that my efforts make a difference. 1 2 3 4 5 6 7 8 9 10

I set effective goals and work to achieve them. 1 2 3 4 5 6 7 8 9 10

I feel useful and successful. 1 2 3 4 5 6 7 8 9 10

Weeklyprogresschart1.1Overarching goal or objective (5 weeks) ______________________________________________ Related SMART goal for this week __________________________________________________ I will report to on (day/time) Daily action step to achieve goal Completed




I completed at least one action step (or more) towards reaching my goal.

I achieved my SMART goal for the week.

I completed my morning routine 5 times (or more) this week.

I completed my evening routine 5 times (or more) this week.

I “returned and reported” to my accountability partner/ mentor/ coach

Self-evaluation 1

Rate yourself on the following statements on a scale of 1 to 10. 1 means “never” or “strongly disagree.” 5 means “sometimes” or “agree” and a 10 means “always” or “strongly agree.”

I like myself. 1 2 3 4 5 6 7 8 9 10



I feel hopeful. 1 2 3 4 5 6 7 8 9 10


I smile often. 1 2 3 4 5 6 7 8 9 10


I do my best. 1 2 3 4 5 6 7 8 9 10














Reviewof5-weekunit

Theoverarchinggoal/objectivethatyou’vebeenworkingonforthepast5weeksDidyouachieveyourgoal?Didyoumakeprogresstowardsyourobjective?_______________List10successes/accomplishmentsthatyou’vehadduringthepast5weeks.______________________________________________________________________________

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ListanyhabitsthatareNOTworkingforyou

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Whatgoal/objectivedoyouwanttoachieve/worktowardduringthenext5weeks?

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Self-evaluation 2 Rate yourself on the following statements on a scale of 1 to 10. 1 means “never” or “strongly disagree.” 5 means “sometimes” or “agree” and a 10 means “always” or “strongly agree.”

I like myself. 1 2 3 4 5 6 7 8 9 10



I feel hopeful. 1 2 3 4 5 6 7 8 9 10


I smile often. 1 2 3 4 5 6 7 8 9 10


I do my best. 1 2 3 4 5 6 7 8 9 10














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Self-evaluation 3


I like myself. 1 2 3 4 5 6 7 8 9 10



I feel hopeful. 1 2 3 4 5 6 7 8 9 10


I smile often. 1 2 3 4 5 6 7 8 9 10


I do my best. 1 2 3 4 5 6 7 8 9 10














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Self-evaluation 4


I like myself. 1 2 3 4 5 6 7 8 9 10



I feel hopeful. 1 2 3 4 5 6 7 8 9 10


I smile often. 1 2 3 4 5 6 7 8 9 10


I do my best. 1 2 3 4 5 6 7 8 9 10














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Self-evaluation 5


I like myself. 1 2 3 4 5 6 7 8 9 10



I feel hopeful. 1 2 3 4 5 6 7 8 9 10


I smile often. 1 2 3 4 5 6 7 8 9 10


I do my best. 1 2 3 4 5 6 7 8 9 10














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Self-evaluation 6


I like myself. 1 2 3 4 5 6 7 8 9 10



I feel hopeful. 1 2 3 4 5 6 7 8 9 10


I smile often. 1 2 3 4 5 6 7 8 9 10


I do my best. 1 2 3 4 5 6 7 8 9 10














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Self-evaluation 7


I like myself. 1 2 3 4 5 6 7 8 9 10



I feel hopeful. 1 2 3 4 5 6 7 8 9 10


I smile often. 1 2 3 4 5 6 7 8 9 10


I do my best. 1 2 3 4 5 6 7 8 9 10














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I like myself. 1 2 3 4 5 6 7 8 9 10



I feel hopeful. 1 2 3 4 5 6 7 8 9 10


I smile often. 1 2 3 4 5 6 7 8 9 10


I do my best. 1 2 3 4 5 6 7 8 9 10














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I like myself. 1 2 3 4 5 6 7 8 9 10



I feel hopeful. 1 2 3 4 5 6 7 8 9 10


I smile often. 1 2 3 4 5 6 7 8 9 10


I do my best. 1 2 3 4 5 6 7 8 9 10














Reviewof5-weekunit


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Self-evaluation 10


I like myself. 1 2 3 4 5 6 7 8 9 10



I feel hopeful. 1 2 3 4 5 6 7 8 9 10


I smile often. 1 2 3 4 5 6 7 8 9 10


I do my best. 1 2 3 4 5 6 7 8 9 10














Writeastoryordrawapictureofhowyouseeyourself.Includewhatyouthinkaboutyourself,whatyouthinkaboutotherpeople,andwhatyouthinkotherpeoplethinkaboutyou.Isthisstory/pictureanydifferentfromtheoneyouwrote/drewatthebeginning?Whatwouldyouliketodonext?Writeastoryordrawapictureofwhatyou’dliketobecome.Includewhatyou’dliketothinkaboutyourself,whatyou’dliketothinkaboutotherpeople,andwhatyou’dlikeotherpeoplethinkaboutyou.Whatwouldyouaccomplishifyoucoulddoanything?Whatwouldyourlifebelike?Whatwoulditlooklike?Whatwoulditfeellike?

Whatwillyoudotocontinueprogressingforward?WouldrepeatingthePathwaytoHappinessprogrambebeneficial?

4.16 pathway worksheets - hope for healing · in addition to working on a weekly smart stepping...

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