Emoji Mood Chart

Use this chart to check in on how you’re feeling right now.

1. Which emoji matches how you feel right now? Circle one:

😀 😃 🙂 😐 🙁 😢 😡

1. Rate the strength of this feeling (1 = very mild, 5 = very strong): ______
2. What’s one thing on your mind right now? (You can write or draw below)

1. How motivated do you feel about school or activities today? (Circle a number)

1 2 3 4 5

1. What would help you feel more motivated right now?

Anxiety and Motivation Self-Reflection Worksheet

Use this worksheet to explore what makes you feel anxious, when you feel motivated, and which coping strategies you’d like to use.

Part 1: Identify Your Anxiety Triggers

List 3–5 situations or events that make you feel anxious.

Part 2: Identify Your Motivation Boosters

List 3–5 activities or moments when you feel most motivated.

Part 3: Choose Coping Strategies

Review the Coping Strategies Handout and write down three strategies you’d like to try. For each, explain why you chose it.

1. Strategy: _________________________________
   Why: ______________________________________
   
   
   
   
   
   
2. Strategy: _________________________________
   Why: ______________________________________
   
   
   
   
   
   
3. Strategy: _________________________________
   Why: ______________________________________
   
   
   
   
   
   

Part 4: Plan When to Use Strategies

Pick 2–3 of your chosen strategies and describe when and how you will use them (e.g., before a test, during homework, when you feel overwhelmed).

Coping Strategies Handout

Use these techniques when you start to feel anxious or unmotivated. Read each one and think about which might work best for you.

1. Deep Breathing

Take slow, deep breaths to calm your mind and body.

• Sit comfortably and close your eyes if you can.
• Inhale slowly through your nose for a count of four.
• Hold your breath for a count of two.
• Exhale slowly through your mouth for a count of six.
• Repeat 4–6 times until you feel more relaxed.

2. Visualization

Use your imagination to create a peaceful or motivating scene.

• Close your eyes and picture a place that feels safe or inspiring (e.g., a beach, a quiet forest, a goal-achievement moment).
• Imagine as many details as you can: sounds, smells, colors.
• Spend 1–2 minutes “visiting” this place in your mind.

3. Positive Self-Talk

Change negative thoughts into helpful, encouraging messages.

• Notice when you say things like “I can’t do this” or “This is too hard.”
• Replace them with statements such as “I can try my best,” “I’ve done hard things before,” or “I’ll take it one step at a time.”

4. Movement Breaks

Get your body moving to boost your mood and energy.

• Stand up and stretch your arms, legs, and back.
• Take a quick walk around the room or hallway.
• Do 10 jumping jacks or jog in place for 30 seconds.

5. Progressive Muscle Relaxation

Release tension by tensing and relaxing muscle groups.

• Starting at your toes, tighten the muscles for 5 seconds, then let go.
• Move up through your body: calves, thighs, stomach, chest, arms, shoulders, and face.
• Notice how your body feels lighter as you relax each area.

6. Gratitude Journaling

Shift your focus by writing down things you appreciate.

• Write 2–3 things you’re grateful for today (big or small).
• Reflect on why each one is meaningful to you.

7. Time Management & Prioritizing

Organize tasks to reduce overwhelm.

• Make a quick to-do list and circle the top 2–3 items to tackle first.
• Break larger tasks into smaller steps and check them off as you go.

Tip: You can combine strategies (e.g., deep breathing before writing in your gratitude journal). Try different ones and notice which help you feel calmer or more motivated.

Personal Action Plan Template

Use this template to set one SMART goal, choose your coping strategies, and plan how you’ll check in on your progress.

1. My SMART Goal

Specific: _______________________________


Measurable: _____________________________


Achievable: _____________________________


Relevant: _______________________________


Time-bound: _____________________________

2. Coping Strategies I Will Use

• Strategy 1: ___________________________

When and how I’ll use it: _____________


• Strategy 2: ___________________________

When and how I’ll use it: _____________


• Strategy 3: ___________________________

When and how I’ll use it: _____________

3. Check-In Plan

Check-in date & time: ____________________


Person I’ll check in with: ________________


How I’ll measure my progress: _____________

4. Additional Notes or Questions