Printable Workbook

Click HERE to download the Hope to Habits Workbook. This is a summary of each chapter’s recap as well as all of the exercises.

Or you can just print the exercise for the step you’re on. Pick the specific exercise you need and print only that worksheet by clicking on the exercise names below.

Printable Worksheets

Resolution Phase

Chapter/Exercise #

Ch3 / R1        Pick your first potential resolution

Ch4 / R2        Explore your resolution challenge

Ch5 / R3       Translate don’t or should into I will

Ch6 / R4       Two minutes of daily attention to slow breathing

Preparation Phase

Chapter/Exercise #

Ch8 / P1       Awareness of your current self-talk

Ch8 / P2        How would you encourage your friend?

Ch8 / P3        What sets you up for success?

Ch8 / P4        Reflect on HALT

Ch8 / P5        Elaborate your why

Ch8 / P6        See your KInD Coach and Inner Critic

Ch9 / P7        Assess your current social environment

Ch9 / P8       See your Tempted Self

Ch9 / P9        See your Manager

Ch9 / P10      See your Saboteur

Ch9 / P11      See your Future Self

Ch9 / P12      Gratitude from the future

Ch9 / P13      Scale your internal social environment

Ch10 / P14    Get to know the Hero

Ch10 / P15    See the Hero’s strengths

Ch11 / P16    Set the stage for action

Sustained Action Phase

Chapter/Exercise #

Ch13 / SA1    Track your change

Ch14 / SA2    Develop healthy relief rewards

Ch14 / SA3    Your Reward Dilemma Map

Ch15 / SA4    Strengthen your willpower

Ch15 / SA5    Strengthen your stillpower

Ch16 / SA6    Your When-Then Action Plan

Ch16 / SA7    Your Customized Action-Able Map