Worksheets for Adopting Yourself
Please utilize these worksheets to help you grow and heal and go along with Podcast episodes.
Episode 1: What Does It Mean to Adopt Yourself?
First Steps to Self-Acceptance Worksheet
Step 1: Reflect on Your Current Relationship with Yourself
Take a moment to think about how you view and treat yourself. Use the prompts below to explore your current mindset.
How do you usually talk to yourself?
Write down some common thoughts or phrases you say to yourself during:
Success:
Failure:
Challenges:
What beliefs do you hold about yourself?
Complete the sentence: “I am…” (e.g., worthy, not good enough, strong, a work in progress).
What emotions come up when you think about accepting yourself as you are?
Example: Fear, relief, shame, hope.
Step 2: Identify Barriers to Self-Acceptance
Consider what might be holding you back from fully accepting yourself.
External Influences:
Are there societal, cultural, or family expectations that affect how you view yourself?
Internal Criticism:
What are the most frequent self-critical thoughts you have?
Fears or Doubts:
Are you afraid self-acceptance means giving up on growth or change? Why?
Step 3: Reframe Your Inner Dialogue
Shifting your mindset begins with how you talk to yourself. Practice reframing self-critical thoughts into more compassionate ones.
Identify a self-critical thought:
Example: “I’ll never get this right.”
Challenge it:
Is this thought absolutely true? What evidence do you have for or against it?
Reframe it:
Replace it with a compassionate thought. Example: “I’m learning and growing, and it’s okay to make mistakes.”
Step 4: Practice Self-Compassion
Self-compassion involves treating yourself with kindness, understanding, and patience. Try these exercises:
Write Yourself a Letter:
Imagine you’re a close friend giving you advice or support. What would they say about your struggles and strengths?
Affirmations for Self-Acceptance:
Choose or create 2-3 affirmations to repeat daily. Examples:
“I am worthy of love and respect.”
“It’s okay to be a work in progress.”
“My imperfections make me human and relatable.”
Acknowledge Your Strengths:
List three qualities or skills you appreciate about yourself.
Step 5: Take Small Actions Toward Self-Acceptance
Start building habits that nurture self-acceptance.
Daily Gratitude Practice:
Write down one thing you appreciate about yourself each day.
Set Boundaries:
Identify one area where you need to set boundaries to protect your well-being (e.g., saying no, limiting negative influences).
Celebrate Small Wins:
Note one accomplishment or effort you made today, no matter how small.
Step 6: Reflect and Adjust
Self-acceptance is a journey. Regularly reflect on your progress and be patient with yourself.
What progress have you noticed so far?
Are you more aware of your thoughts and feelings?
Have you been able to practice more kindness toward yourself?
What’s one area where you still struggle?
Brainstorm one actionable step to address this area.
What’s one thing you’ve learned about yourself through this process?
Remember: Self-acceptance doesn’t mean you stop growing—it means you embrace who you are while striving to become your best self.