Worksheet - ROU 英

ROU's 12-Step Self-Alignment

This worksheet offers a streamlined, structured pathway to navigate internal activation and find your way back to a regulated, compassionate state. By utilizing the R-O-U framework, you can transform moments of discomfort into opportunities for growth and empowerment.<br><br>The R-O-U Approach includes:<br>R - Recognize & Relate: Build awareness by listening to internal messages with kindness. This phase guides you through somatic check-ins and compassionate responses to distance yourself from distressing thoughts.<br>O - Own & Operationalize: Reconnect with your core values and identify the internal resources you already possess. You will conclude this section with a manageable, "tiny" experiment to put those values into motion.<br>U - Unify & Uphold: Focus on radical acceptance and the integration of your positive identities. Through a simple daily routine, you can practice these shifts until they feel natural, automatic, and fully true.

Flow with It: Mapping Your ADHD Energy & Attention

I created this quadrant map to figure out how my own mind and body work. <br>Many ADHD challenges come from the interaction between nervous system Energy, Attention, and Executive Function. I want to share this tool with the neurodivergent community, hoping everyone can move beyond neurotypical standards and use neutral observation to understand and live as themselves. <br><br>I’ve broken down each quadrant into four areas: Cognitive, Action, Feeling, and Needs. You can think of it as "Water Engineering": everyone’s water flow (energy) and direction (attention) are different. Instead of forcing your flow into an ill-fitting trench, you can observe your current movement and build the riverbanks that work for you.<br><br>This bundle includes:<br>- Energy & Attention Guide: A reference to help you quickly learn and identify various possible states.<br>- Self-Awareness Practice Sheets: Tools to record your unique energy fluctuations and find the best ways to respond to your current state.

Create Your Emotions and Feelings Wheel

Unlock your inner world with this "Emotions and Feelings Wheel" worksheet!<br><br>This isn't just another emotion wheel; it's a unique tool designed for self-discovery and emotional attunement, recognizing that your emotional landscape is as distinct as you are.<br>Learn to:<br>- Navigate your feelings as an internal compass, guiding you to understand yourself and build meaningful relationships.<br>- Create a personalized map of your emotions, connecting with your authentic self instead of fitting into a pre-defined mold.<br>- Distinguish between sensations, emotions, and feelings to gain clarity on your inner experiences.<br>- Cultivate inner harmony by identifying emotions experienced from your core Self versus those linked to "parts" of you.<br><br>This bundle includes a blank wheel for your exploration, a completed sample for reference, and usage instructions.

Suicide Prevention: Connecting the Dots

Unconditional Love to U