In this quick reflection, you’ll practice quiet mindfulness and set a personal intention for the week. You can keep answers general—no names or private details needed.
Quiet Mindfulness + Intention-Setting (15 minutes)
Take 2 minutes to breathe quietly. Then respond to the prompts below. (You may write in full sentences or bullet points.)
Pause & Notice (Mindfulness Check-In)
What are 3 things you notice right now (in your body, thoughts, emotions, or surroundings)?
Reflect (Looking Back)
Name 1 choice you made recently that you feel good about. Why?
Name 1 moment you wish you had handled differently. What would you do next time?
Repair (If Needed)
Is there someone you want to make things better with (a friend, family member, classmate, teammate, etc.)?
You do not need to name them.
What is one small step you could take to repair or improve that relationship?
Intention (Looking Forward)
Write 1 intention for the next week that is specific and realistic.
Example format: “This week, I will ________ because ________.”
Commitment (Plan)
What is one action you will take in the next 24 hours to support your intention?
Optional (Private): If you prefer, you may write “private” for any prompt and answer it only to yourself.