Your Workbook

Intentional Strength

A five-week cohort practice in intentionality, examining limiting beliefs, protecting your time, navigating transitions, and building resilience.

Welcome to Intentional Strength

This workbook is designed to help you think clearly, write honestly, and turn reflection into action. There are no “perfect” responses. You control what you choose to share with the group.

How to Use This Workbook

Bring it to every session. Write during reflective silence. Capture Peer Mirror observations. Most importantly, finish each week by choosing one realistic action you can complete before the next session.

The Golden Rules of the Circle

No fixing: do not offer unsolicited solutions or recommendations.
No costumed advice: avoid “Have you thought about…?” when it is really advice.
Be a mirror: reflect exact words, assumptions, strengths, and observable shifts.
Curiosity before judgment: ask to understand.
Everyone may pass: you control what you choose to share.
Confidentiality: share your own learning, not another participant’s personal story.

What the Peer Mirror Sounds Like

Type	Example
Mirror	“I noticed you used the word should several times.”
Mirror	“When you talked about that opportunity, your energy changed.”
Mirror	“You described yourself as unsuccessful, but also named three challenges you successfully navigated.”
Not a mirror	“You need to…”
Not a mirror	“If I were you…”
Not a mirror	“Have you tried…?”

Pre-Cohort Reflection: My Starting Point

I am clear about my personal priorities.

I intentionally set meaningful goals.

I trust myself when making difficult decisions.

I recognize when limiting beliefs are influencing me.

I manage competing priorities effectively.

I am comfortable establishing reasonable boundaries.

I adapt effectively when circumstances change.

I have healthy strategies for managing stress.

I feel confident about my ability to navigate future challenges.

If these five weeks are meaningful for me, I hope I will:

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Intentionality & Meaningful Goal Setting

This week opens from when you first opened this workbook.

Week 1

Intentionality & Meaningful Goal Setting

From Reaction to Intention

Core Question

Am I intentionally creating my direction, or simply responding to whatever comes next?

Outcomes

Separate activity from meaningful progress
Identify personal and professional priorities
Build one meaningful 30–90 day goal
Translate intention into a first action

Before the Conversation

Rate each area from 1–10: career/work, relationships, physical well-being, emotional well-being, personal growth, financial life, rest/recreation, purpose/meaning.

Which score surprised me?

Which area deserves more intentional attention?

Which area receives significant time but gives me very little meaningful return?

My Intention

The area of my life or work where I want to become more intentional is:

This matters because:

During the next 30–90 days, meaningful progress would look like:

The first action I can control is:

Weekly Peer Mirror Integration Log

The situational headline — What is the objective challenge or decision?

The internal story — What am I telling myself about it?

Exact keywords I heard repeated:

Changes in energy, tone, pace, or posture I noticed:

The core assumption that may be operating:

Strengths or values I heard:

A question I could ask without giving advice:

Breakthrough Capture

Something I had not considered before:

A belief I want to examine:

Something I know more clearly now:

My next useful step:

My 7-Day Commitment

Before the next session, I will:

I will complete this by:

The obstacle most likely to interfere is:

If that obstacle appears, I will:

My accountability partner (optional):

Weekly Reminder

Intentionality does not require controlling everything around you. It requires becoming more deliberate about what you do with what is within your control. This week, do not try to change everything. Choose one thing. One intentional choice repeated consistently can begin changing the direction of an entire season of your life.

Anytime

My Resilience Toolbox

A repeatable plan for demanding days.

The 90-Second Reset

Step	Practice
S — STOP	Interrupt autopilot.
T — TAKE A BREATH	Slow the immediate response.
O — OBSERVE	What am I thinking, feeling, and noticing?
P — PROCEED INTENTIONALLY	What response serves me best right now?

When I notice myself reacting automatically, what is usually happening?

What response would serve me better?

My Strength Inventory

Strength 1:

Strength 2:

Strength 3:

Something difficult I have successfully navigated before:

What that experience taught me about myself:

One strength others reflected back to me during this cohort:

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My 30-Day Forward Plan & Final Reflection

This opens once you finish Week 5.

Closing

My 30-Day Forward Plan & Final Reflection

My 30-Day Forward Plan

GOAL — I am moving toward:

INTENTION — I want to be more intentional about:

BELIEF — I am releasing the belief:

REPLACEMENT — A more accurate statement is:

PRIORITY — I will protect:

BOUNDARY — I give myself permission to:

MINDFULNESS — When I notice myself reacting automatically, I will:

RESILIENCE — When life becomes difficult, I will remember:

SUPPORT — One person I can reach out to is:

PROMISE — One promise I am making to myself:

End-of-Cohort Reflection: My Final Self-Assessment

I am clear about my personal priorities.

I intentionally set meaningful goals.

I trust myself when making difficult decisions.

I recognize when limiting beliefs are influencing me.

I manage competing priorities effectively.

I am comfortable establishing reasonable boundaries.

I adapt effectively when circumstances change.

I have healthy strategies for managing stress.

I feel confident about my ability to navigate future challenges.

What Changed?

The biggest realization I had during this cohort was:

One belief that changed:

One behavior that changed:

One strength I rediscovered:

Something I will continue practicing:

Thirty days from now, I want to be able to say:

Choose You. Move Forward Intentionally.

I cannot control every situation I will encounter. I can control how intentionally I respond.

Pause before reacting.
Question assumptions.
Protect meaningful priorities.
Establish healthy boundaries.
Accept that growth does not require perfection.
Ask for help when needed.
Recognize my strengths.
Take the next useful step.
Begin again when necessary.

My commitment to myself:

Signature:

Date:

Take This With You

Whatever comes next, you have tools to move forward — with clarity, courage, priority, adaptability, and resilience.

This workbook is a space for reflection, not a substitute for professional care. If you are in crisis or thinking about harming yourself, please reach out — in the U.S., call or text 988 (Suicide & Crisis Lifeline). Outside the U.S., contact your local emergency number or crisis line.

Intentional Strength

Welcome to Intentional Strength

The Golden Rules of the Circle

What the Peer Mirror Sounds Like

Pre-Cohort Reflection: My Starting Point

Intentionality & Meaningful Goal Setting

Intentionality & Meaningful Goal Setting

Before the Conversation

My Intention

Weekly Peer Mirror Integration Log

Breakthrough Capture

My 7-Day Commitment

Dismantling Limiting Beliefs

Dismantling Limiting Beliefs

Before the Conversation

Weekly Peer Mirror Integration Log

Breakthrough Capture

My 7-Day Commitment

Time Management, Prioritization & Boundaries

Time Management, Prioritization & Boundaries

Before the Conversation

Weekly Peer Mirror Integration Log

Breakthrough Capture

My 7-Day Commitment

Navigating Life & Professional Transitions

Navigating Life & Professional Transitions

Before the Conversation

Weekly Peer Mirror Integration Log

Breakthrough Capture

My 7-Day Commitment

Mindfulness, Resilience & Moving Forward

Mindfulness, Resilience & Moving Forward

Before the Conversation

Weekly Peer Mirror Integration Log

Breakthrough Capture

My 7-Day Commitment

My Resilience Toolbox

The 90-Second Reset

My Strength Inventory

My 30-Day Forward Plan & Final Reflection

My 30-Day Forward Plan & Final Reflection

My 30-Day Forward Plan

End-of-Cohort Reflection: My Final Self-Assessment

What Changed?

Choose You. Move Forward Intentionally.