Day
1
Stillness
10 min silence – no phone, no music.
↳ What was unfamiliar?
Back to the audiobook
Transfer & Worksheets
Inner Strength – Reflection Exercises & 7-Day Plan
Resilience is built through daily small practices, not theory. Five reflections plus a 7-day plan.
5 exercises + 7-day plan · A4 · free
5 reflection exercises
Inner strength is trainable. These exercises are your fitness plan.
1. Your crisis skills
20 minThink of three crises you've made it through.
- →What did you do to get out?
- →Which strength showed up?
- →How could that strength help you today?
2. Energy diagnostic
3 × 3 minTrack morning, midday, evening energy (0–10) for 3 days.
- →What reliably lifts your energy?
- →What reliably drops it?
- →Which person / activity costs you most?
3. Setting limits
15 minNote 5 situations you recently said 'yes' to but meant 'no'.
- →What was the cost of that 'yes'?
- →What did you fear about saying 'no'?
- →How would you word it today?
4. Anchor moment
10 minRecall a moment of deep calm or clarity.
- →Where were you, what did you feel?
- →What made that state possible?
- →How can you briefly reactivate it this week?
5. Self-care contract
15 minWrite a 3-point contract with yourself.
- →What do you do daily for your body?
- →For your mind?
- →For your soul?
7 × Impulse
7-day transfer plan
Small impulses that return real energy.
Day
2
Movement
20 min of movement that feels good (no pressure).
↳ How does your body feel?
Day
3
Limits
Say a polite 'no' once today.
↳ What was the reaction?
Day
4
Joy
Plan 30 min of joy on purpose.
↳ What shifted?
Day
5
Connection
Call someone who strengthens you.
↳ What softened?
Day
6
Meaning
Ask yourself: 'What am I really doing this for?'
↳ How does your answer sound?
Day
7
Rituals
Choose 2 rituals you'll do every week from now on.
↳ When and how do you make them non-negotiable?
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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