WEEK 1
STEP
1
AFFIRM
Weekly affirmation
Read it slowly. Repeat it daily. Let it guide your choices.
1
Weekly affirmation
Keep it simple. Practice it all week.
“I am here, present and grounded.”
Week dates
Start = the first day you begin this week. End = seven days later.
Start (write the date)
End (write the date)
Try this daily
✓
Read it once in the morning.
✓
Repeat it when you feel rushed or scattered.
✓
Notice how it feels in your body (no judgment needed).
Optional notes
“Small steps, repeated, become steady change.”
WEEK 1 PLAN
STEP
2
INTENT
Weekly intention
Pick a direction for the week. Keep it kind, realistic and clear.
2
Weekly intention (values-based)
Circle 1–2 values, then write one sentence.
Choose 1–2 values (circle)
( ) Calm
( ) Courage
( ) Connection
( ) Growth
( ) Health
( ) Learning
( ) Presence
( ) Service
( ) Creativity
( ) Family
( ) Discipline
( ) Faith
Write your intention (one sentence)
If this week gets hard, I will still live my values by…
WEEK 1 PLAN
STEP
3
ACTIONS
Three small actions
Make them easy to repeat. If you’re low energy, do the “tiny version.”
3
Top 3 actions
Keep each one clear and small.
Action 1
What I will do
When / where
Tiny version (if I’m low energy)
Action 2
What I will do
When / where
Tiny version (if I’m low energy)
Action 3
What I will do
When / where
Tiny version (if I’m low energy)
Notes (optional)
WEEK 1 SUPPORT
STEP
4
RESET
Self-care power-ups
Pick what’s realistic. Keep it supportive, not perfect.
4
Quick power-ups
Choose a few that help you feel steady.
1) Body reset (pick one)
2) Connection (pick one)
3) A kind line to practice this week
Example: “Of course I feel ____ because ____. What I need is ____.”
“Support yourself the way you’d support someone you love.”
WEEK 1 TRACKER
STEP
5
TRACK
Daily notes
One line a day is progress.
5
Daily tracker
Circle a number, write one note, check any boxes.
| Day | Track your presence | Quick note | Check |
|---|---|---|---|
| Mon |
12345
678910
|
Breath reset
Small step
Self-kindness
|
|
| Tue |
12345
678910
|
Breath reset
Small step
Self-kindness
|
|
| Wed |
12345
678910
|
Breath reset
Small step
Self-kindness
|
|
| Thu |
12345
678910
|
Breath reset
Small step
Self-kindness
|
|
| Fri |
12345
678910
|
Breath reset
Small step
Self-kindness
|
|
| Sat |
12345
678910
|
Breath reset
Small step
Self-kindness
|
|
| Sun |
12345
678910
|
Breath reset
Small step
Self-kindness
|
End of week notes (optional)
“Return to the next right step — again and again.”