6-Step Personal Growth Plan: Own Your Emotions
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Own Your Emotions: Active Personal Growth Worksheet
Step 1: Identify and Name Your Emotions
Emotions are your personal GPS. The clearer you name them, the better you navigate life.
- Think about a recent emotional moment. What were you feeling?
- Write down the emotions you felt (try to be specific – go beyond “happy” or “angry”).
Example: Instead of “sad,” maybe “disappointed,” “lonely,” or “overwhelmed.”
Today I felt:
More specific emotional words:
Step 2: Understand the Message Behind Your Emotions
Emotions aren’t random. They are signals about your needs and boundaries.
- What do you think this emotion was trying to tell you?
- Is it a boundary that needs protecting? A need for change? A call for celebration?
My emotion’s message:
Step 3: Practice Emotional Granularity
The more shades you know, the better you can steer your inner state.
- Choose one broad emotion you felt today (e.g., anger).
- List 3–5 different “shades” or versions of this emotion you might experience in other moments.
Example: Anger → frustration, irritation, resentment, rage
Shades of my emotion:
Step 4: Reflect on Your Emotional Triggers
Most emotional reactions come from old stories, not the present moment.
- Think of a recent time when you felt triggered (upset, defensive, or overwhelmed).
- Ask yourself: Is this really about what’s happening now, or is it connected to a past experience?
- What old belief or story might be influencing this reaction?
My trigger moment:
Possible past story/belief:
Step 5: Own Your Emotional Response
You can’t control others—but you can control how you respond.
- How can you respond differently next time this emotion arises?
- What new action, thought, or phrase can help you take ownership of your feelings?
My new response plan:
Step 6: Embrace Discomfort for Connection and Growth
Growth and real connection live on the other side of discomfort.
- What’s one uncomfortable emotion or situation you’ve been avoiding?
- How can you lean into it instead of running away?
- What small action can you take today to face that discomfort?
My discomfort challenge:
My small step today:
Bonus: Wear Your Growth
Use statements as reminders to embody your mindset.
- Choose one of these statements to reflect on this week:
- Growth Demands Discomfort
- Feel It. Don’t Fake It.
- My Mood. My Rules.
- Vulnerability is Power
- If It’s Uncomfortable, You’re Growing
My chosen statement:
Keep this worksheet handy.
Revisit your answers weekly.