Practise self-awareness with this creative workbook

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From time to time, we experience key moments or events that may define how we think about ourselves and our lives. Whether they’re big, small, easy or challenging, it’s helpful to take time to pause and reflect on these moments. This practice of reflection is known as self-awareness and has many benefits. By spending time with your thoughts and feelings and noticing how different things impact you, you may be better able to communicate needs and wants, strengthen your relationships and gain self-confidence. Here, Kids Help Phone shares guided activities you can use to reflect on specific moments and learn new things about yourself.

To get started, pick a moment that stands out in your mind. It can be a difficult moment, sad moment, inspiring moment or any recent moment that feels safe to think about on your own (a moment that doesn’t feel too scary or traumatic, for example). As you move through this activity, remember that you’re the expert on your own experience. The idea is to be curious and kind to yourself so you can explore how something has affected you without judging your thoughts or feelings. If you’re not sure what a question is asking, move to the next one or ask a safe adult to help identify things and find the words to describe your experience.

Please note: if you don't print or download your workbook after completion, your answers will be deleted.

Tech tip: You can choose to enable the speech-to-text function on your device or computer by going to settings. Please note, however, that this function may not be supported on all devices, platforms or browsers.

Choose your workbook

Everyone has unique ways of communicating — through words, drawing, sounds, movements, etc. Select the option below that feels the best for you. We recommend setting aside 15 – 30 minutes to do this activity. It may be helpful to find a quiet space with few interruptions so you can focus on reflecting.

You can also download all three blank workbooks to complete at a later time.

Tell the story of the moment

Pick a moment that stands out in your mind and describe what happened. Where were you? What was happening before? How did the moment end?

Experience your moment

Dive deeper into your moment by noting the sensations, emotions and thoughts that took place. What was your mind and body telling you in that moment?

Reflect on your moment

Complete this activity by reflecting on what you’ve learned from your moment and consider what you might do differently in the future to care for yourself.

It’s OK if there are other tools and activities that work better for you. You can explore Kids Help Phone’s trustworthy info, tips and tools here.

Tell the story of the moment

Write your answers to the following questions:

0 / 800 characters
max length 800 characters only!

Tell the story of the moment

Write your answers to the following questions:

0 / 800 characters
max length 800 characters only!

Tell the story of the moment

Write your answers to the following questions:

0 / 800 characters
max length 800 characters only!

Tell the story of the moment

Write your answers to the following questions:

0 / 800 characters
max length 800 characters only!

Tell the story of the moment

Use the blank squares to create drawings or a comic book of your moment, answering the questions below. The drawings don’t have to be perfect – it’s the process of reflection that is important.

Tell the story of the moment

Use the blank squares to create drawings or a comic book of your moment, answering the questions below. The drawings don’t have to be perfect – it’s the process of reflection that is important.

Tell the story of the moment

Use the blank squares to create drawings or a comic book of your moment, answering the questions below. The drawings don’t have to be perfect – it’s the process of reflection that is important.

Tell the story of the moment

Use the blank squares to create drawings or a comic book of your moment, answering the questions below. The drawings don’t have to be perfect – it’s the process of reflection that is important.

Experience your moment

Fill in the blanks below to note the sensations, emotions and thoughts that took place during the moment, using the prompts to help guide you:

0 / 400 characters
max length 400 characters only!

Helpful prompts

What did you need for the sensation to feel a little bit better?

Physical / Body Sensations (tingling, tense, heaviness, etc.)

  • Head
  • Face
  • Throat
  • Shoulders
  • Hands
  • Chest
  • Belly
  • Spine/back
  • Feet
  • Arms
  • Legs

*Circle, star or highlight the sensations that were the biggest / strongest.
What did you see, hear, smell, etc.?

Experience your moment

Fill in the blanks below to note the sensations, emotions and thoughts that took place during the moment, using the prompts to help guide you:

0 / 400 characters
max length 800 characters only!

Helpful prompts

What did you need for the emotion to feel a little bit better?

Emotions (how you felt – e.g. anxious, angry, surprised, happy, loving, etc.)

  • What emotions were experiencing?
  • Which emotion was the strongest?
  • Where did you feel this emotion the most (chest, belly, heart, etc.?)

Experience your moment

Fill in the blanks below to note the sensations, emotions and thoughts that took place during the moment, using the prompts to help guide you:

0 / 400 characters
max length 800 characters only!

Helpful prompts

What did you need for the thought to feel a little bit better?

Thoughts (what you thought, believed or imagined)

  • What were you thinking at the time?
  • What thought was the biggest / strongest?

Experience your moment

Draw an outline of your body and note the sensations, emotions and thoughts that took place during the moment, using the prompts to help guide you.

Helpful prompts

What did you need for the sensation to feel a little bit better?

Physical / Body Sensations (tingling, tense, heaviness, etc.)

  • Head
  • Face
  • Throat
  • Shoulders
  • Hands
  • Chest
  • Belly
  • Spine/back
  • Feet
  • Arms
  • Legs

*Circle, star or highlight the sensations that were the biggest / strongest.
What did you see, hear, smell, etc.?

Experience your moment

Draw an outline of your body and note the sensations, emotions and thoughts that took place during the moment, using the prompts to help guide you.

Helpful prompts

What did you need for the emotion to feel a little bit better?

Emotions (how you felt – e.g. anxious, angry, surprised, happy, loving, etc.)

  • What emotions were experiencing?
  • Which emotion was the strongest?
  • Where did you feel this emotion the most (chest, belly, heart, etc.?)

Experience your moment

Draw an outline of your body and note the sensations, emotions and thoughts that took place during the moment, using the prompts to help guide you.

Helpful prompts

What did you need for the thought to feel a little bit better?

Thoughts (what you thought, believed or imagined)

  • What were you thinking at the time?
  • What thought was the biggest / strongest?

Reflect on your moment

Answer the following questions:

0 / 800 characters
max length 800 characters only!

Reflect on your moment

Answer the following questions:

0 / 800 characters
max length 800 characters only!

Reflect on your moment

Answer the following questions:

0 / 800 characters
max length 800 characters only!

Reflect on your moment

Answer the following questions:

0 / 800 characters
max length 800 characters only!

Reflect on your moment

Draw your responses or feelings prompted by these questions:

Reflect on your moment

Draw your responses or feelings prompted by these questions:

Reflect on your moment

Draw your responses or feelings prompted by these questions:

Reflect on your moment

Draw your responses or feelings prompted by these questions:

Save your moment

Increasing your self-awareness can improve how you feel about yourself, help you process difficult moments with compassion, set boundaries and learn how to respond to challenges in different ways. Remember that you know your experience best. Taking the time to learn more about yourself and look after your well-being is something to be proud of.

Preview your writing on Tell the story of the moment
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If saying things out loud works better for you, you can also use a voice memo or recording app. You can even use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If saying things out loud works better for you, you can also use a voice memo or recording app. You can even use the voice-to-text function on your phone to fill out the journals on this page!
Preview your writing on Tell the story of the moment
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If saying things out loud works better for you, you can also use a voice memo or recording app. You can even use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If saying things out loud works better for you, you can also use a voice memo or recording app. You can even use the voice-to-text function on your phone to fill out the journals on this page!
Preview your writing on Tell the story of the moment
Drawing area
Drawing area
Preview your writing on Tell the story of the moment
Drawing area
Drawing area
Preview your writing on Tell the story of the moment
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If saying things out loud works better for you, you can also use a voice memo or recording app. You can even use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If saying things out loud works better for you, you can also use a voice memo or recording app. You can even use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If saying things out loud works better for you, you can also use a voice memo or recording app. You can even use the voice-to-text function on your phone to fill out the journals on this page!
Preview your writing on Tell the story of the moment
Drawing area
Drawing area
Drawing area
Preview your writing on Tell the story of the moment
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If saying things out loud works better for you, you can also use a voice memo or recording app. You can even use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If saying things out loud works better for you, you can also use a voice memo or recording app. You can even use the voice-to-text function on your phone to fill out the journals on this page!
Preview your writing on Tell the story of the moment
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If saying things out loud works better for you, you can also use a voice memo or recording app. You can even use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If saying things out loud works better for you, you can also use a voice memo or recording app. You can even use the voice-to-text function on your phone to fill out the journals on this page!
Preview your writing on Tell the story of the moment
Drawing area
Drawing area
Preview your writing on Tell the story of the moment
Drawing area
Drawing area

Where can I find more resources?

It’s OK if there are other tools and activities that work better for you. You can find more of Kids Help Phone’s trustworthy info, tips and tools for practicing mindfulness, exploring your emotions and increasing self-awareness below.

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