Jumpstart

Dr. Shakila Angadi

Emotional Awareness tracking exercise

Look over and understand the wheel. All secondary emotions stepfrom the primary, Tertiary emotions stem from the secondary.

The more you practice this emotional language the easier itbecomes to identify what you are feeling.

Emotional Awareness tracking exerciseINSTRUCTIONS: Use the template below to track your emotions for 3-5 days. Note the triggers with each emotion and what brought it on.

Wake Up

Start of the work day

Mid Morning

Lunch

Mid Afternoon

Dinner

Before Dinner

Emotional Goal Setting

INSTRUCTIONS:

Use this template to help you set your goals based on your non-negotiables. Use a separate piece of paper or journal to complete the exercise.

Identify what things /people are the most important to

you.

Identify what you do not

want.

Create an action plan.

Create your accountability.

Own your why/pursue your dream.

Self- Care List

INSTRUCTIONS:

In the purple box, write down at least 9-10 things that you do that truly make you happy (for you and only you). Circle the top 3 things.

These are your self-care non-negotiables and should be scheduled with the same importance as outside responsibilities.Use the gray box to note any obstructions that get in the way.

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Habit TrackerINSTRUCTIONS:

Name the habits you would like to track. Use the Habit tracker on the next page to track them accordingly.

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Credit: James Clear , Atomic Habits Workbook

Habit Tracker

Reflecting on our expectations INSTRUCTIONS:

Note your expectations below. Write down the reason why that expectation exists. Also note whether it is realistic or unrealistic.

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Expectation Reason

Self-ForgivenessINSTRUCTIONS:

On the left side note what you want to forgive, on the right side note howit contributed to your success.

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Forgive Success

Gratitude/ Mindfulness ExerciseINSTRUCTIONS:

Write below three things you are grateful for. Be specific and get personal as to the why. Start each day or end each day with this exercise to retrain your mindset. Use a journal or app for consistency.

Learned Resilience WorksheetINSTRUCTIONS:

Use this worksheet to address your anxiety with a situation thathas not happened yet.

Block 1- note the BEST case scenarioBlock 2- note the WORST case scenarioBlock 3- Note what probably will happenBlock 4- Note what is IN your control to influence #3

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Worksheet 1INSTRUCTIONS:

Fill out the worksheet, or use the questions below to influence a journal entry. Use the list of emotions included.

1. ) How are you feeling? Describe them in as many emotional words as you can.

2.) How is the emotion you feel most intensely influencing your thinking?

3. ) What is making you feel this way? What are your triggers or influencers? What are your fears?

4. ) Does this emotion leave you feeling empowered or disempowered? Why?

5. ) How would you like to be feeling and why?

6. ) What can you do to help you achieve your desired emotional state?

Worksheet 2INSTRUCTIONS:

It is so hard to be honest with ourselves in a world of perceived expectations. Learning to allow accurate self-reflection can help us navigate our journey more thoughtfully.

1) Identify your strengths here:2) Now list your top 5 in the order of strength ( 1 being your greatest)3) Identify your weaknesses here:4) Now list your 5 weaknesses starting with the weakest.

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Worksheet 3

Quadrant 1: By saying no to: Quadrant 2: I am saying “yes” to:

Quadrant 3: By saying yes to: Quadrant 4: I am saying “no” to: