Mental Wellness Tools

Download worksheets and informational handouts to enhance your mental wellness and support your personal growth journey.

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Values & Goals Exploration

Worksheet

Goal Exploration and Setting

Setting goals is an essential step in personal and professional development and using a SMART framework can significantly enhance the effectiveness of this process. This worksheet is designed to explore various goals and encourages individuals to reflect on what they truly want to achieve. SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound, which leads to clear and actionable plans. By outlining specific outcomes, individuals can better track their progress and stay motivated. This worksheet prompts users to define their goals with precision, realistically assess their capabilities, ensure relevance to their overall aspirations, and establish a timeline for completion.

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Worksheet

Values vs Shoulds

The Values vs. Shoulds Worksheet is a cognitive-behavioral tool designed to help individuals differentiate between their core values and externally imposed or self-generated "shoulds." Core values represent deeply held beliefs that guide behavior and decision-making, whereas "shoulds" often stem from societal norms, cultural expectations, or self-imposed pressures that may conflict with personal authenticity.

By using this worksheet, individuals can identify misalignments between their values and obligations, fostering greater self-awareness and intentional decision-making. Research suggests that living in alignment with one's values enhances psychological well-being, reduces cognitive dissonance, and increases resilience (Hayes, Strosahl, & Wilson, 2012). Conversely, internalizing rigid societal expectations or "shoulds" has been linked to heightened anxiety and distress (Beck, 2011). Reflection questions at the end of the worksheet encourage users to challenge limiting beliefs and take actionable steps toward value-driven living.

References:

Beck, A. T. (2011). Cognitive Therapy: Basics and Beyond. Guilford Press.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. Guilford Press.