Weekly affirmation
“Small resets create steady change.”
Read the affirmation slowly. Repeat it daily. Let it guide your choices this week.
Weekly affirmation
Keep it simple. Return to it whenever you feel rushed or scattered.
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 your mind is busy.
- Notice one physical cue (jaw, shoulders, breath).
Optional notes
Weekly intention
Choose a kind direction for the week.
Circle 1–2 values. Then write one sentence that keeps you on track.
Weekly intention
Make it realistic. One sentence is enough.
Choose 1–2 values (circle)
Write your intention (one sentence)
If this week gets hard, I will still live my values by
Three small actions
Make them easy to repeat.
Write three actions that support your intention. Keep them small and specific.
Top 3 actions
Clear, small, repeatable.
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)
Self-care power-ups
Support, not perfection.
Pick options that feel realistic. Simple is sustainable.
Self-care power-ups
Choose what helps you reset quickly.
Body reset (pick 1–2)
- Walk, stretch or sunlight
- Breath reset (slow exhale)
- Hydrate, shower or early bedtime
Connection (pick 1)
- Text someone supportive
- Ask for help (small + specific)
- Quality time
A kind sentence I will practice
Daily notes
One line a day is progress.
Circle one number, write one quick note and check any boxes.
Daily tracker
Keep it simple. A small note is enough.
| Day | Track Your Presence | Quick Note | Check |
|---|---|---|---|
| Mon |
Breath reset
Small step
Self-kindness
|
||
| Tue |
Breath reset
Small step
Self-kindness
|
||
| Wed |
Breath reset
Small step
Self-kindness
|
||
| Thu |
Breath reset
Small step
Self-kindness
|
||
| Fri |
Breath reset
Small step
Self-kindness
|
||
| Sat |
Breath reset
Small step
Self-kindness
|
||
| Sun |
Breath reset
Small step
Self-kindness
|
End of week
One win
One thing I’ll try next week