Rewriting the Story: A Self-Reflection Worksheet

✨ Step 1: Name the Belief

Write down a recurring thought or belief you have about yourself that feels limiting or painful. Be honest, even if it’s hard to say out loud.

📝 The belief I want to explore is:

✨ Step 2: Where Did It Come From?

Think about where this belief may have started. Was there a specific moment? A relationship? A childhood pattern?

📝 This belief may have come from:☐ A parent or caregiver☐ A toxic relationship☐ Childhood experiences☐ Repeated criticism or rejection☐ A moment of trauma or failure☐ Cultural or societal messaging☐ Other: _______________________

📝 More specifically, I think it came from:

✨ Step 3: How Has This Belief Shaped Me?

Reflect on how this belief has impacted your thoughts, behaviors, or relationships.

📝 When I believe this thought, I tend to…

📝 This belief keeps me from…

✨ Step 4: Challenge the Belief

Time to get curious. Ask: Is this belief 100% true? Is it always true? Would I say this to a friend?

📝 What evidence do I have that challenges this belief?

📝 What might a more compassionate belief sound like?(Write a reframe — something kinder, more balanced, and believable.)

💬 Example: “I’m not enough” → “I may struggle sometimes, but I am learning and worthy of care.”

📝 My new belief:

✨ Step 5: Anchor It in Action

Small actions reinforce new beliefs. Let’s choose something meaningful.

📝 One thing I can do this week to honor my new belief is:

✅ Ideas:☐ Set a boundary☐ Speak up in a conversation☐ Rest without guilt☐ Write myself a kind note☐ Reach out for support☐ Wear something that makes me feel confident☐ Say “no” or “yes” and mean it

🌀 Bonus: Self-Compassion Check-In

Circle one or two affirmations that resonate — or write your own below.

💖 I am allowed to take up space.💖 I am learning, healing, and growing.💖 My worth is not dependent on perfection.💖 I don’t have to do this alone.💖 I am enough, even on my hardest days.

📝 My personal affirmation:

🌟 Remember:

This work takes time. The goal isn’t perfection — it’s awareness, gentleness, and small shifts toward truth.And if you ever feel stuck, you don’t have to do this alone. That’s what I’m here for.