Free Resources + Journals
Here are a few self-inquiry tools I’ve created to support your growth process. Use them to track patterns, reconnect with your body’s intelligence, and get honest about what’s quietly costing you energy.
✍️ Self Study Journal:
For two days, you’ll track your time with full honesty. Use the day planner to record everything you do, hour by hour, task by task. Don’t just list the actions. Note how they felt. Where your energy went. What drained you. What pulled you in. What you did out of habit, and what you did with intention.
Once you’ve tracked two full days, shift your perspective. Imagine your future self—the version of you who feels aligned, clear, and grounded. Not idealized or perfect. Just more honest. More deliberate. Look at your two days through that lens. Study the patterns. Compare who you are now with who you are becomin
✍️ Sensation Tracker:
This journal is designed to help you start becoming more familiar with the sensations and signals your body sends you. Over seven days, you’ll answer the same four questions—simple, direct, and sharp enough to cut through the noise.
✅ Energetic Needs Checklist:
This checklist helps you track what fills you, what drains you, and what kind of exchanges actually nourish you. Most of us were taught to measure relationships by loyalty, history, or effort. But none of that matters if your system is constantly in the red. Energy doesn’t lie. This tool gives you language for what your body already knows: who feels safe, what kind of connection fuels you, and where you’re unconsciously overspending.
🪫 Powerless vs. Powerful Values List:
Powerless Values are the social scripts you were handed to keep you safe, compliant, and easy to manage. They reward you for taking up minimal space, staying agreeable, following the rules, and suppressing your own needs if they might inconvenience someone else. Living by these values often means you auto abandon — you disconnect from your instincts, desires, and boundaries — in exchange for approval or belonging.
Powerful Values are about reclaiming your authority, your voice, and your full presence in your own life. They prioritize autonomy, self-trust, and self-expression over compliance. They invite you to take up space, speak plainly, follow your own desires, and set boundaries that protect your energy, body, and vision. These values are not about being palatable to others — they’re about being in integrity with yourself.
The shift from Powerless to Powerful is not about becoming harsh or unfeeling. It’s about re-centering your life around what you actually value, rather than what you were trained to value for someone else’s comfort. I
Instructions:
Read through the Powerless Values List + highlight or mark every value you recognize in yourself. Be honest, even if you’ve been working to unlearn them, they may still influence you.
Read through the Powerful Values List+ highlight or mark the ones that make you feel a spark of recognition, curiosity, or even discomfort in a good way. These are the values you may want to embody moving forward.