You can complete these independently or invite someone you trust to join you. Sharing your answers is optional.

Create a Board That Reflects You

Make a paper or digital board showing what you want more room for in your life.

Include interests, places, experiences, values and qualities you appreciate in yourself. Add images or words that represent how you want your days to feel.

Include something you enjoy without needing to improve at it, and something you value about yourself beyond what you provide for others.

Ask:

“Does this reflect what I want, or what I think I should want?”

The board is a way to clarify your preferences. You do not have to become the woman pictured on it before you are allowed to value yourself.

Practise the Words Before You Need Them

Choose a situation in which you tend to lose confidence or ignore your own preference. Rehearse a response aloud or write it down.

For example:

“I need time to think before I agree.”

“That arrangement does not work for me.”

“I am open to feedback about my work. I would like us to discuss it respectfully.”

“I have changed my mind.”

You can practise alone or take turns with another person. Notice which words feel natural and which are difficult to say.

The purpose is to make your own voice more familiar to you.

Keep a Short Reflection Journal

Choose one prompt at a time:

• What did I appreciate about myself today?

• When did I notice myself seeking approval?

• What did I want but find difficult to express?

• What did I do because it mattered to me?

• Where could I treat myself more fairly?

• What am I proud of that nobody else may know about?

Write honestly. You do not need to turn every difficult day into a positive lesson.

The Worksheet: What Have I Made My Worth Depend On?

Complete these sentences without worrying about getting the answers right:

• I tend to feel good enough when…

• I tend to question my value when…

• A rule I learned about being a good girl or woman was…

• That rule has affected my life by…

• One part of it I want to question is…

• Something I value about myself beyond achievement or appearance is…

• One need I am ready to take more seriously is…

• One practical way I can do that this week is…

Return to your answers later. You may notice that a belief feels familiar without being fair, or that your definition of a worthwhile life has changed.