Cailen

Quotes

"When life gives you lemons, make lemonade"

"In the end it’s not the years in your life, it’s the life in your years"

"Try to be a rainbow in someone else’s cloud"

"If I cannot do great things I can do small things in a great way"

"If you don’t like the road you’re walking, start paving another one"

How to improve my satisfaction:

Work on myself - To get back to loving myself again and forgiving myself, to move forward instead of ruminating over the past. To control what I can control of and let go of the things I can’t.

Top 5 Values

1) Friends & Family

2) Growth & Healing

3) Health

4) Career

5) Love

Highest Self:

I want to be the best version of myself. I want to get back to a place where I love myself and I feel at peace and confident. I want to do more self reflecting and taking more time to focus on positivity and gratitude. I want to be less stressed and be able to manage my stress better, and be healthier in my mind and body.

❤️ I commit to 10 minutes of self care daily after I put my kids to bed.

🧡 The version of me I’m stepping into is someone who.....is strong and sets clear boundaries

💛 A habit that reflects this identity is.....daily affirmations

💚 3 values I want to embody this season:

1. Quality family time

2. Compassion for myself

3. Peace

💙 When my ex texts me awful things, then I will take a moment before I respond. First, put my phone down, and do my breathing exercises. Then, decide how I respond or don’t respond at all.

💜 A nervous system regulation technique I can do when I am feeling stressed:

Box breathing technique

SMART Goals

“To the person who does not know where he wants to go there is no favourable wind.” — SENECA

S: Learning to let things go: To practice a technique to clear my mind for when those thoughts come up

M: To practice 10 min each day of meditation or breathing exercises

A: I can use a meditation app on my phone or by watching YouTube

R: Using this technique can help let those feelings pass and focus more on the future

T: I will track my progress every month to see how my stress levels are and if they have improved

S: To be more confident: I will focus on making it a priority every day for self care

M: I will practice affirmations every morning

A: I will start by saying one affirmation every morning when I wake up and work my way up to five things each day

R: Building my confidence will help me be the best version of myself and help me to be the person I want to be, for me and my kids. I want to model that for them too, I want them to be confident in who they are

T: I will evaluate my progress after every month to see how my confidence level has gone up

S: To manage my stress in a healthier way: I want to find a technique that helps me work through the stresses of my life

M: I want to learn a breathing exercise when those stresses arise

A: I will use the box method of breathing in for 4 seconds, holding for 4 seconds and exhaling for 4 seconds

R: I think that this will help me to get through those tough times of stress so I can be a more calm and patient parent

T: I am going to check in weekly with myself to see how my stress levels have gotten after doing these breathing exercises

S: To be more present with my kids: I am going to put my phone down/ turn off the tv and spend more quality time with my kids with no distractions

M: I am going to set time aside once a week when I have the kids to do something as a family

A: Every Saturday night we will put our phones away and play a board game or watch a movie together

R: I want to do this to spend more quality time together that’s meaningful for them, and to do something fun together as family before they go back to their dads

T: I will commit to this for a month and see how it’s going and how the kids are enjoying it

S: Be content and happy: I want to have a more positive outlook on life

M: I am going to practice gratitude each day

A: I am going to start by saying 1 thing I’m greatful for each day and also involving the kids as well. Maybe at dinner time we will all say one thing we are grateful for that day

R: By practicing gratitude I think that it’ll make me appreciate even the little things, which will help to make me feel content and happy and look at life in a more positive way

T: I will commit to this for a month and review my progress

Top Strengths

1) Love

2) Kindness

3) Integrity

4) Bravery

5) Forgiveness

The WOOP Method

Wish: To stop ruminating and letting negativity get to me.

Outcome: To be less stressed and more able to focus on what I can control and have a more clear mind.

Obstacle: When I get triggered

Plan: If I get triggered by my ex, then I will put my phone down, do my breathing exercises and focus on what I can control and remember how strong I am and that I don’t need to engage.

Weekly Actions

Date: May 28, 2025

What would make these first steps easier?

*Writing them down where I can visually see them*

1) Work out

2) Journal

3) Hang out with an old friend

4) Go to bed earlier

5) Meal plan healthy meals for myself

Greatest Hits

1) Being a mom

2) Raising great kids that are kind, empathetic and thoughtful

3) Going back to school with 3 kids all while being stressed and in a toxic relationship

4) Being the top of my class

5) Leaving a toxic relationship to give my kids a better life

6) Showing my kids strength by walking away from someone/ something that isn’t good for me

7) Being kind & loving

8) Putting in the work to rebuild myself

9)Getting stronger, and taking the steps necessary to do that

10) Being grateful everyday for where I was to where I am now, and the strength I didn’t know I had

Obstacles & Coping

Internal Obstacle: Frustration with my kids

How you typically cope: I overthink about things and worry, then feel overwhelming guilt.

Preventative Solution: I’ll take a moment to pause and give my self more self compassion

Fears Currently Blocking Me:

1) Being rejected

2) Making the wrong decision

3) Guilt

4) Not being able to move forward

5) Going back to the same patterns

Weekly Actions:

Date: July 22, 2025

1) Getting back into yoga- twice a week

2) Mindfulness- when I’m feeling stressed or overwhelmed

3) Compassion for myself

4) Taking care of my body- Working out/eating healthy/drinking more water

5) Time for myself

“Gratitude is one of the strongest and most transformative states of being. It shifts your perspective from lack to abundance and allows you to focus on the good in your life, which in turn pulls more goodness into your reality.”

– Jen Sincero

Mom

She is always there for me no matter what, I can call her anytime and vent to her as much as I want and she is always there to listen and give me advice.

My sister

She is always honest with me, and through similar experiences in life, she is always the one whose opinion means the most to me.

My kids

They were my strength when I left my 10 year abusive relationship. They were the reason my life is where it is right now, and the reason I’m happy again. They are my everything.

Intentional Positive Emotions

#1: Positive activity I’ll choose this week: Mindfulness

When I’ll do it: After the kids are in bed

The positive emotion I hope to feel: At peace

#2: Positive activity I’ll choose this week: Running

When I’ll do it: After work when I don’t have the kids

The positive emotion I hope to feel: Confident

Weekly Actions:

Date: August 19, 2025

1) Journalling

2) Exercise

3) Mindfulness

4) Taking time for myself

5) Affirmations