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Kindness to Self Worksheet

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Kindness to Self Worksheet

This worksheet is a private opportunity to practise wellbeing skills. You do not need to share personal experiences. You may use a fictional example, skip a prompt, or write that you would like to discuss it privately. If you or someone else may be unsafe, tell a trusted adult straight away.

Understanding self-kindness and hauora

Self-kindness means treating yourself with care and respect, particularly when things are difficult. It can involve caring for your body, noticing feelings, setting boundaries, using balanced self-talk and seeking support.

1.Describe one way self-kindness could show up in what a person says or does when they have had a difficult day.

2.For each Te Whare Tapa Whā area, suggest one supportive action, person or resource. Use a fictional example or write “pass” if you prefer.

3.Select every action that could support someone's wellbeing.

Taking a break or getting enough rest
Speaking with a trusted person
Ignoring every difficult feeling
Setting a respectful boundary
Making time for an enjoyable or meaningful activity

Kind self-talk and choices

A balanced thought can recognise that something is difficult without assuming everything is hopeless. Feelings deserve care, and choices can still affect what happens next.

4.After making a mistake, a student thinks, “I get everything wrong.” Write a kinder, more realistic thought and one safe next step they could take.

5.A student gets feedback that their project needs more work and feels like giving up. Give one helpful perspective, one constructive choice and one possible consequence of that choice.

6.Use a fictional situation or the starter “I am feeling…” to practise a reframe. Write a feeling, a kind and balanced thought, and one safe next step. You may use bullet points or a drawing instead.

A plan for future you

Keep your responses private unless you choose to share them. Fictional examples are welcome.

7.Write a short note, poem or bullet-point message to a fictional future version of yourself. Include encouragement, a strength or success, a hope, and kind advice for a challenging day.

8.Create one small, realistic self-kindness commitment for the coming week. Name a likely barrier and one way you could respond to it.

9.Name one person, service or reliable resource that could help someone follow through with a wellbeing plan. A fictional example is fine.

10.Choose one or more prompts to complete: “A useful idea I have taken from this worksheet is…”, “One support option someone could use is…”, or “One small action I might try is…”. You may pass or ask to discuss this privately.

If you are worried that you or someone else may be unsafe, tell a trusted adult as soon as possible.