Day
1
Notice
Write 10 thoughts that accompanied you today.
↳ Which themes recur?
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Transfer & Worksheets
Free Yourself – Reflection Exercises & 7-Day Plan
Five exercises and a 7-day plan to notice and interrupt negative thought patterns.
5 exercises + 7-day plan · A4 · free
5 reflection exercises
Thoughts are not truth – they are offers. These exercises help you check the offers.
1. Thought MOT
20 minNote 5 thoughts that weighed on you this week.
- →Is the thought demonstrably true?
- →What would be a milder, equally plausible view?
- →Whose voice is this really (parent, boss, old self)?
2. The inner critic
15 minGive your inner critic a name and a face.
- →What does it look like, how does it sound?
- →What is it trying to protect you from?
- →What do you want to answer today?
3. Emotion traffic light
3 × 5 minFor 3 days: red / yellow / green for every heavy emotion.
- →Which situation triggers red?
- →What helps you back to yellow / green?
- →Which time of day or context is most vulnerable?
4. Perspective shift
15 minTake a situation that currently blocks you.
- →How would your best friend describe it?
- →How would you see it in 5 years?
- →What was your part – and what wasn't?
5. The freeing sentence
10 minFormulate a short sentence that reminds you in hard moments who you truly are.
- →Where do you place it so you'll see it?
- →When will you say it to yourself?
- →What changes if you really believe it?
7 × Impulse
7-day transfer plan
One impulse per day to loosen old thought loops.
Day
2
Check
Pick 3 – are they demonstrably true?
↳ What happens when you challenge them?
Day
3
Reframe
For each, write an alternative view.
↳ Which reframe feels right?
Day
4
Limit the critic
Give the critic max. 5 min a day – set a timer.
↳ What is different without constant criticism?
Day
5
Self-compassion
Treat yourself today like a good friend. Note in the evening: what was different?
↳ What was easier today?
Day
6
Act
Take one action you have been avoiding out of fear (small!).
↳ How does it feel to have acted?
Day
7
Anchor
Choose your freeing sentence and embed it in your morning routine.
↳ How do you want to live this sentence in 30 days?
Interactive 7-day checklist
Tick each day once you've done the impulse. Progress is stored on this device.
0 of 7 days done0%
Stored locally in your browser · separate per language.
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A4 · printable · 5 reflection exercises + 7-day transfer plan
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