Self-Improvement 101: Action Worksheet


Your Guide to Starting Strong and Growing Steadily


🧠 1. Adopt a Growth Mindset

Prompt:

➤ Write down a fixed-mindset thought you’ve had recently.
Then rewrite it with a growth mindset.

Fixed mindset: __________________________________________

Growth mindset version:

 ___________________________________

✅ Reminder: Add “yet” to your self-talk.
✏ Example: “I’m not good at this... yet.”


🔍 2. Practice Self-Awareness

Prompt:

➤ Reflect on these questions:

What are 3 things I’m really good at?



What are 3 habits or patterns holding me back?



What drains my energy the most?

 ______________________


🎯 3. Set a SMART Goal

Use this template:

“I will [specific action] for [duration/frequency] to achieve [measurable outcome] by [date].”

🔲 Specific: ______________________
🔲 Measurable: ___________________
🔲 Achievable: ___________________
🔲 Relevant: _____________________
🔲 Time-bound: __________________

✏ Example: “I will write 500 words weekly to complete my first draft by July 30.”


🛠 4. Build Tiny Daily Habits

Start Habit Stacking:

"I will [new habit] right after I [existing habit]."

🔲 Morning Habit Stack:
__________________________
__________________________

🔲 Evening Habit Stack:
__________________________
__________________________

✅ Keep it small (1–5 mins). Make it obvious. Make it easy.


⏰ 5. Time & Energy Management

Time-Block Your Day

➤ Fill in your most productive hours and assign deep-focus work during that time.

Time Slot

Task/Focus

7–9 AM

________________________________


9–11 AM

________________________________


11–1 PM

________________________________


2–4 PM

________________________________


4–6 PM

________________________________


Checklist

✅ Batch similar tasks
✅ Turn off distractions
✅ Protect your peak energy hours


💬 6. Master Emotional Regulation

Affect Labeling Prompt

➤ “Right now, I feel ______________ because ______________.”

➤ “What I need is ______________________.”


✏ Example: “I feel overwhelmed because my to-do list is full. I need to focus on one task at a time.”

✅ Pause → Name the feeling → Respond with intention


📚 7. Learn Something New This Week

Pick 1 source of learning for this week:

Book: _______________________________

Podcast: ____________________________

Course/Video: ________________________

Mentor/Coach to connect with: _____________


➤ What skill or idea do I want to gain this week?



💖 8. Practice Self-Compassion

Complete the sentences:

Today, I’m proud of myself for:

 ______________________

A small win I’m celebrating:

 _________________________

One kind thing I’ll do for myself today:

 _______________

✅ Remember: Progress > Perfection

💬 “Talk to yourself like someone you love.”


🧭 Weekly Check-In

➤ What’s one habit or mindset shift I want to focus on this week?


➤ What will I do daily to support this?



 

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