Growth Mindset Journal For Women: 12-Week Life-Changing Exercises

GROWTH MINDSET
JOURNAL FOR WOMEN

12-Week Life-Changing
Exercises
This Page Belongs To

A few words for you...
Hello, Beautiful! Yes, you, who are reading this. You are beautiful.
And worthy. And powerful.
You see, your current mindset is nothing but a sum of years and
years of conditioning. Conditioning created by our environment,
friends, family, rules, biases, media. It didn’t came out of nowhere.
You weren’t born with it.
The journey ahead is long, filled with times when you will feel tired
or challenged, just remember, nothing is achieved overnight, and
if you truly need to change your programming mindset, it will
take a certain amount of time. No big change has happened
overnight.
Use this journal as your assistant that will help you get to your
goal in a steady way, with small steps. Maybe you won’t see any
extreme results within 12 weeks, but you will sure notice a shift
within you. And that’s a good thing.
First, congratulate yourself for getting this journal. It’s a huge no.1
step. It means that now you have a goal. Follow the steps, week
by week, return few steps back if you feel that you should, use the
blank space for personal notes or drawings that are out of the
space provided for the exercises, yet you feel you need them that
they need to be mentioned.
Remember: nobody’s perfect. So, do this at your own pace. It’s

okay if you slip once in a while. It’s only human. Do the exercises
in a way that will bring out the best version of you
Before you start...
Make observation where you are right now.
Give yourself a week up front to put in perspective your current behavior.
Note how many times you’ve had positive, and how many times you’ve had
negative self-talk
Positive Negative
MON TUE WEN THU FRI SAT SUN
OO OO OO OO OO OO OO
Week1
Change the way you talk about yourself
Note carefully the things you speak about yourself. Try and turn them
around. For example, instead of saying “I’m a terrible cook”, try
saying “I’m starting to find my way around the kitchen.”
Negative version Positive version

WEEK 1 REFLECTIONS
Week 2 Meditate
Get a meditation habit. Practice meditation at least once a day for a
whole week. Note your progress below. Treat yourself at the end.
Monday Tuesday
Wednesday Thursday
Friday Saturday
Sunday MY TREAT
WEEK 2 REFLECTIONS
Week 3
See the good things surrounding you
Get a meditation habit. Practice meditation at least once a day for a
whole week. Note your progress below. Treat yourself at the end.
Monday Tuesday
Wednesday Thursday
Friday Saturday
Sunday MY TREAT
WEEK 3 REFLECTIONS
Week 4
Surround yourself with positive people
Never mind if it is friend or family member, or just a positivity
video on YouTube, reach out to people that inspire you and make you
feel good and energized. Write down who they are and what is their
impact on you.
WEEK 4 REFLECTIONS
Week 5
Notice your self-presentation
How do you present yourself in front of others? How do you react when
you receive compliments? Write below your answers. If they are
negative, write how otherwise you could have said the things you said
about yourself
What I’ve said... What I could have said...

WEEK 5 REFLECTIONS
Week 6
Read
Choose a book about mindset and read it. Write down what left you the
biggest impression and why
WEEK 6 REFLECTIONS
Week 7
Set up a morning routine
Choose a morning routine. Stick to it for a week. Check it ✓ when
done. Reward yourself
The routine:
Monday Tuesday
Wednesday Thursday
Friday Saturday
Sunday MY REWARD
WEEK 7 REFLECTIONS
Week 8
Move away from social media
The social media can have a huge impact on your mood. This may be one
of the biggest challenges you’ll face. Track your progress below
Monday
Did I stay away from social media today?
If no, why?
What can I do about it?
Tuesday
If no, why?
Wednesday
If no, why?
Thursday
If no, why?
Friday
If no, why?
Saturday
If no, why?
Sunday
If no, why?
WEEK 8 REFLECTIONS
Week 9
Write thank you letters
Make time this week to write a thank you letter to people that have
helped you in your life. You can send it via mail or with letter
Monday
Person:
Why do I write the letter for?
Sent? If no, why?
Tuesday
Person:
Sent? If no, why?
Wednesday
Person:
Sent? If no, why?
Thursday
Person:
Sent? If no, why?
Friday
Person:
Sent? If no, why?
Saturday
Person:
Sent? If no, why?
Sunday
Person:
Sent? If no, why?
WEEK 9 REFLECTIONS
Week 10
Challenge yourself
Examine your negative self-talk. Check every aspect. Below there are
some examples.
Your negative claim:
Is it exaggerated?
Maybe jumping to conclusions too soon?
Supporting evidence?
Is it out of your control?
Is it objective?
Other:
WEEK 10 REFLECTIONS
Week 11
Upgrade your skills
Learn something new every day. Choose if you want to learn one skill
and upgrade it a bit every day, or just learn smaller separate things.
Track your progress below
Monday Tuesday
Wednesday Thursday
Friday Saturday
Sunday RESULT
WEEK 11 REFLECTIONS
Week 12
Move away from social media
The social media can have a huge impact on your mood. This may be one
of the biggest challenges you’ll face. Track your progress below
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 12 REFLECTIONS
At the end... Make observation again where you are right now.
After 12 weeks, make comparison with the first chart and see how much
you have achieved.
Positive Negative
MON TUE WEN THU FRI SAT SUN
Final Thoughts
Notes / Sketches

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GROWTH MINDSET

JOURNAL FOR WOMEN

This Page Belongs To

Remember: nobody’s perfect. So, do this at your own pace. It’s

MON TUE WEN THU FRI SAT SUN

Negative version Positive version

Negative version Positive version

Negative version Positive version

Negative version Positive version

Negative version Positive version

What I’ve said... What I could have said...

What I’ve said... What I could have said...

What I’ve said... What I could have said...

What I’ve said... What I could have said...

Your negative claim:

Maybe jumping to conclusions too soon?

Is it out of your control?

MON TUE WEN THU FRI SAT SUN

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