This framework provides clear guidance, helping you to determine whether a full or partial coaching program would best support for your development.
This self-care plan is a structured approach to maintaining your mental well-being by proactively addressing triggers, recognizing warning signs, and implementing self-care strategies.
Core values are the fundamental beliefs and principles that guide your decisions, behaviors, and actions. They act as your internal compass, helping you stay aligned with what truly matters to you.
“values,” “passion,” and “purpose” are just words — they will impact your life depending on the meaning you assign to them. It’s up to you to discover what they mean for you
This framework provides clear guidance, helping you to determine whether a full or partial coaching program would best support for your development.
A daily challenge tracker keeps you focused, motivated, and accountable by visually tracking progress toward your goals, turning small wins into powerful momentum.
Maintaining your mental health requires regular self-reflection and proactive care. This worksheet will help you identify potential risks, recognize early warning signs, and develop personalized self-care strategies.
10-Minute Daily Reflection Journal
Rewriting Rigid Rules About Living
Rigid beliefs about life stem from persistent, irrational demands about ourselves, others, and the world. These beliefs, also known as demand thinking, are predominantly communicated in absolutist language, including words like ‘must’ and ‘should,’ and characterized by awfulizing, being unable to tolerate discomfort, and devaluing our own competency. Examples of rigid beliefs include statements like, “I must succeed or else I am a failure,” “Other people should respect me,” and “Things ought to be as I want them to be, or I cannot cope.”
These rigid beliefs and demands about life are not necessarily consistent with reality and can create myriad problems. Indeed, this dogmatic way of thinking may increase stress, rumination, and anxiety; create conflict and resentment toward others; and is linked to difficulty recovering from stressful events.
Conversely, flexible beliefs come from an awareness that many things in life are out of our control and are characterized by non-awfulizing, discomfort tolerance, and unconditional acceptance. Flexible beliefs about life can help individuals adapt and cope with internal and external stressors, improve tolerance of uncertainty, increase belief in their competency, and benefit wellbeing. Fortunately, with practice, people can learn to detect rigid beliefs and integrate flexible alternatives in their place.
To become less rigid in their beliefs about life, individuals can replace demands with flexible preferences that set more realistic expectations for themselves and others. Simply put, rather than thinking about what must or should happen, we can think about what we would prefer to happen. To give an example, the rigid belief “I must be successful and respected” can be substituted with a preference that is flexible, realistic, and logical. For instance, “I would prefer to do well and for people to respect me, but I can tolerate it if this does not happen. I am still the same person either way.
This tool was created by Elaine Houston. PositivePsychology.com | Positive Psychology Toolkit Goal
If you need more guidance or a specific strategy to follow, feel free to ask any time and also let me know if there’s anything in addition I can assist you with!