Sites with Free Therapy Worksheets & Handouts

(Updated 5/4/20) A list of sites with free printable resources for mental health clinicians and consumers

By Cassie Jewell, M.Ed., LPC, LSATP

If you’re a counselor or therapist, you’re probably familiar with Therapist Aid, one of the most well-known sites providing free printable worksheets. PsychPoint and Get Self Help UK are also great resources for cost-free handouts, tools, etc. that can be used with clients or for self-help.

When I started blogging, I realized just how much the Internet has to offer when it comes to FREE! That being said, I’ve learned the term free is often misleading. There are gimmicky sites that require you to join an email list in order to receive a free e-book, PDF printables, etc.; I don’t consider that free since you’re making an exchange. I also dislike and generally avoid sites that bombard with ads. A third “free-resource” site that’s deceiving is the site with no gimmicks or ads, but turns out to be nothing more than a ploy to get you to buy something.

For this post, I avoided misleading sites and instead focused on government agencies, educational institutions, and nonprofits. I found some sites that offered a variety of broad-topic PDF resources and others that had fewer, but provided specialized tools. See below for links to over 50 sites with free therapy worksheets and handouts for both clinicians and consumers.

(Click here for free worksheets, handouts, and guides posted on this site.)

Please check back frequently; I update regularly.

Mental Health & Addiction (Sites with Worksheets/Handouts on a Variety of Topics)

91 Free Counseling Handouts | Handouts on self-esteem, emotions, recovery, stress, and more

A Change in Thinking: Self-Help Library | A large collection of worksheets and handouts on communication, relationships, depression, and more

A Good Way to Think: Resources | Worksheets and handouts on happiness, well-being, values, etc.

Articles by Dr. Paul David | Clinical handouts on depression, relationships, substance use disorders, family issues, etc.

ASI-MV Worksheets & Handouts | Addiction and recovery handouts

Belmont Wellness: Psychoeducational Handouts, Quizzes, and Group Activities | Printable handouts on assertiveness, emotional wellness, stress management, and more

Black Dog Institute: Clinical Resources | Download fact sheets, handouts, mood trackers, and more on a variety of mental health topics

Brene Brown: Downloads and Guides | Resources for work, parenting, the classroom, and daily life

Bryan Konik | Therapist & Social Worker: Free Therapy Worksheets | A collection of worksheets on stress management, anxiety, relationships, goal setting, and trauma

Cairn Center: Resources | A modest collection of printable assessments, handouts, and worksheets on DBT, anxiety, depression, etc.

Client Worksheets from Treatment for Stimulant Use Disorders (Treatment Improvement Protocols Services) | 44 client worksheets on addiction and recovery

Cornell Health: Fact Sheet Library | A variety of handouts and tracking sheet on various health topics; only a few relate to mental health and addiction

Daniel J. Fox, Ph.D.: Forms, Presentation Slides, and Worksheets | Topics include anger, emotions, borderline personality disorder, etc.

DOWNLOADS from Get Self Help | Free therapy worksheets and handouts on a variety of topics

Dr. Danny Gagnon, Ph.D., Montreal Psychologist: Self-Help Toolkits | Articles and handouts on worry, depression, assertiveness, etc.

EchoHawk Counseling: Materials and Resources | Articles, worksheets, and handouts on a variety of topics (boundaries, emotions, grief, stress, trauma, etc.)

Eddin’s Counseling Group: Worksheets | A short list of free worksheets and handouts

Faith Harper: Worksheets and Printables | A small collection of therapy worksheets and handouts, including a gratitude journal

Forward Ethos: Guide Sheets | Worksheets on mindfulness, anxiety, self-care, intimacy, relationships, and more

Free Stuff for Consumers and Professionals | A short list of downloads (Source: Jonathan S. Abramowitz, Ph.D.)

InFocus Resources | Family handouts on addiction

Lynn Martin | A short list of client handouts, including questionnaires

Mark R. Young, LMSW, LCSW (Resolving Concerns): Links & Forms | Links to factsheets, worksheets, assessments, etc.

Mental Health CE | Course content handouts on a variety of mental health topics

Motivational Interviewing Worksheets

My Group Guide: A Collection of Therapy Resources

Oxford Clinical Psychology: Forms and Worksheets | A large collection of therapy worksheets based on evidence-based practices

Peggy L. Ferguson, Ph.D.: Addiction Recovery Worksheets | A modest collection of handouts/worksheets for addiction and recovery

PsychPoint: Therapy Worksheets

Self-Help Exercises from Gambling Therapy

Self-Help Reading Materials | Links to handouts on self-help topics (Source: Truman State University)

Self-Help Tools from Mental Health America | Links to assessments, worksheets, handouts, and more

Sleep and Depression Laboratory: Resources | A small collection of worksheets related to sleep, worry, and depression

SMART Recovery Toolbox | Addiction and recovery resources

The Stages of Change | A 7-page PDF packet (Source: Virginia Tech Continuing and Professional Education)

Step Preparation Worksheets | (Source: treatmentguide4u.com)

Substance Abuse | A 13-page PDF packet

Taking The Escalator: Therapy Tools | Handouts on addiction and recovery

Therapist Aid | Free therapy worksheets

Therapy Worksheets | A therapy blog with links to free worksheets on various mental health topics

Tools for Coping Series | A large collection of handouts on coping skills

Worksheets from A Recovery Story (Blog) | A small collection of addiction and recovery worksheets

Depression, Stress, & Anxiety

Alphabet of Stress Management and Coping Skills | Coping skills for every letter of the alphabet

Anxiety 101 | An 11-page PDF packet (Source: Michigan Medicine | University of Michigan)

Anxiety Canada: Free Downloadable PDF Resources | Anxiety worksheets for parents and self-help

Behavioral Activation for Depression | A 35-page packet

Coping with Anxiety and Panic Attacks: Some Cognitive Behavioural Self-Help Strategies | A 10-page packet

Creating Your Personal Stress Management Plan | A 10-page packet

Dr. Chloe: Worksheets for Anxiety Management | A small collection of worksheets and handouts

Panic Attack Worksheets (Inner Health Studio) | A 9-page PDF packet

Relaxation | A 15-page packet on relaxation skills for anxiety

Stress Management (Inner Health Studio) | A 5-page packet on stress management

UMASS Medical School Department of Psychiatry: Stress Management – Patient Handouts | A collection of handouts on stress management. Some of the other sections, including “General Health and Wellness” and “Nutrition” have links to handouts as well

Trauma & Related Disorders

Center for Sexual Assault & Traumatic Stress: Therapist Resources | More than just worksheets: client handouts, assessments, info sheets, toolkits, training resources, links, etc.

Child and Family Studies: Sex in the Family | An 8-page packet on shame and guilt in relation to child sexual abuse

Common Reactions to Trauma | A 1-page PDF handout

Detaching From Emotional Pain (Grounding) | A 12-page PDF packet (Source: Sunspire Health)

Grounding Exercises | A 2-page PDF handout

Grounding Techniques | A 1-page PDF handout from JMU Counseling Center

Grounding Techniques | A 2-page PDF handout

Healing Private Wounds Booklets | Religious handouts on healing from sexual abuse

Seeking Safety Resources | Printable worksheets on PTSD, substance abuse, and healthy relationships

Selected Handouts and Worksheets from: Mueser, K. T., Rosenberg, S. D., & Rosenberg, H. J. (2009). Treatment of Postraumatic Stress Disorder in Special Populations: A Cognitive Restructuring Program | A 13-page PDF packet

Trauma Research and Treatment: Trauma Toolkit A small collection of trauma handouts

Traumatic Stress: The Effects of Overwhelming Experience on the Mind and Body | A 12-page PDF packet (Source: Dan Metevier, Psy.D., Clinical Psychologist)

Wisconsin Hawthorn Project: Handouts & Worksheets | Handouts in English and Spanish

Psychosis

CBT for Psychosis & Trauma Handouts

Early Psychosis Intervention: Client Worksheets | Scroll down to the “Client Worksheets” section for links. Use with clients who are experiencing psychosis

Goal-Setting Worksheet for Patients with Schizophrenia | A 3-page PDF

List of 60 Coping Strategies for Hallucinations | A 2-page PDF

Treatment for Schizophrenia Worksheet Pack | A 6-page PDF packet

ACT, CBT, & DBT

ACT Mindfully: Worksheets, Book Chapters & ACT Made Simple | ACT worksheets and other free resources

Cognitive Therapy Skills | A 33-page packet

Carolina Integrative Psychotherapy | A small collection of DBT worksheets and handouts

Clinician Worksheets and Handouts: Clinician Treatment Tools | A variety of CBT, DBT, etc. therapy worksheets

CPT Web Resources | A short list of worksheets and handouts

DBT Peer Connections: DBT Handouts and Worksheets | DBT resources

DBT Self-Help | Printable lessons and diary cards

Dr. John Forsyth: Free Resources | Download two free packets of worksheets (ACT and mindfulness)

Living CBT: Free Self-Help | 20+ CBT worksheets

Lozier & Associates: Dialectical Behavior Therapy Printables – DBT Worksheets and DBT Handouts | A small collection of DBT handouts and worksheets

Printable Versions of CPT/CBT Worksheets | English and Spanish worksheets (Source: The F.A.S.T. Lab at Stanford Medicine)

Veronica Walsh’s CBT Blog: Free Downloadable Cognitive Behavioural Therapy Worksheets/Handouts | Print/use these worksheets only with blog author’s permission

Grief & Loss

Activities for Grieving Children | A 7-page PDF

Bereavement Handouts (Hospice & Palliative Care) | A small collection of handouts

The Center for Complicated Grief: Handouts | Assessments, handouts, and guides

A Child’s Understanding of Death | An 11-page packet

Handouts to Download and Print: One Legacy | Handouts on grief and loss

Loss and Grief Handouts

Loss, Grief, and Bereavement | A 35-page PDF packet

Grief Factsheets: My Grief Assist

Printable Grief and Loss Resources | A fairly extensive collection of printable handouts on grief and loss

Anger

Anger Inventory | A 7-page PDF packet

Anger Management | A 13-page PDF packet

Anger Management Techniques | A 4-page PDF

Dealing with Anger (Inner Health Studio) | A 7-page PDF packet

Free Anger Management Worksheets: Letting Go of Anger | A small collection of worksheets for anger management

Getting to Know Your Anger | A 42-page PDF packet

Love To Know: Free Anger Worksheets | 7 downloadable anger management worksheets

Steps for Change: Anger Management Worksheets

Self-Esteem

Confidence Activities | A 25-page PDF packet

Free Self-Esteem Worksheets

Growing Self-Esteem: Self-Esteem Worksheets

Improving Self-Esteem: Healthy Self-Esteem | A 10-page PDF packet

Self-Esteem Activities | A modest collection of handouts/activities for self-esteem

Self-Esteem Experts: Self-Esteem Activities | Printable handouts on self-esteem

Self-Esteem Printable Worksheets

Spiritual Self-Schema Development Worksheets: Yale School of Medicine

Values & Goal-Setting

10 Free Printable Goal-Setting Worksheets (from Parade)

Core Values and Essential Intentions Worksheet | A 2-page PDF worksheet

Core Values Clarification Exercise | A 4-page PDF worksheet

Core Values Worksheet | A 4-page PDF worksheet

Life Values Inventory | A 5-page printable PDF (Source: Brown, Duane and R. Kelly Crace, (1996). Publisher: Life Values Resources, pinnowedna@charter.net)

Personal Values Card Sort | A 9-page printable PDF (Source: W.R. Miller, J. C’de Baca, and D.B.Matthews, P.L., Wilbourne, University of New Mexico, 2001)

Values | A 2-page PDF worksheet

Values and Goals Worksheet | A 1-page PDF worksheet

Values Assessment Worksheet | A 2-page PDF worksheet

Values Exercise | A 2-page PDF worksheet

Values Identification Worksheet | A 6-page PDF worksheet (Source: Synergy Institute Online)

Values Inventory Worksheet | A 2-page PDF worksheet

What Are My Values? | A 4-page PDF worksheet from stephaniefrank.com

Children & Youth

A Child’s Understanding of Death | An 11-page packet

A Collection of Anger Management/Impulse Control Activities & Lesson Plans (PreK-3rd Grade) | A 64-page PDF packet

Activities for Grieving Children | A 7-page PDF

Cope-Cake: Coping Skills Worksheets and Game | A 30-page packet for young children/students

Crossroads Counseling Center: Resources | Handouts on depression, anxiety, ADHD, etc. in children

Curriculum Materials from Pennsylvania Child Welfare Resource Center | Links to handouts

The Helpful Counselor: 10 Awesome Behavior Management Resources | Worksheets to use with children

Myle Marks: Free Downloads | Worksheets for children

Prevention Dimensions: Lesson Plans | Downloadable PDF handouts for children from kindergarten to sixth grade (Source: Utah Education Network)

Printable Worksheets | Worksheets for children on physical activity, substance abuse, nutrition, and more (Source: BJC School Outreach and Youth Development)

Social Emotional Activities Workbook | A 74-page PDF packet

Social Skills Worksheets | A packet of worksheets to use with children/youth

Stress Reduction Activities for Students | Link to a 20-page packet (PDF)

Adolescents & Young Adults

Change To Chill | Worksheets and handouts for reducing stress in teens and young adults

Emotional Intelligence Activities for Teens Ages 13-18 | A 34-page PDF packet

Handouts: Eppler-Wolff Counseling Center (Union College) | Handouts for college students

Healthy Living (Concordia University) | Handouts and articles for college students

Just for Teens: A Personal Plan for Managing Stress | A 7-page PDF handout

Oregon State University: Learning Corner | Student worksheets on time management, wellness, organization skills, etc.

The Relaxation Room (Andrews University) | Self-care and stress management handouts for college students

Resilience Toolkit from Winona State University | PDF handouts for college students on resiliency

Self-Help Resources from Metropolitan Community College Counseling Services | Links to articles for college students on a variety of topics (not in PDF form)

Self-Help (Western Carolina University) | Handouts for college students

Step UP! Program Worksheets and Handouts | Worksheets/handouts for students on prosocial behavior and bystander intervention

Teens Finding Hope: Worksheets and Information to Download | Spanish and English PDFs available

Tip Sheets from Meredith College Counseling Center | Student tip sheets on anger, body image, relationships, and other topics

Tools & Checklists from Campus Mind Works | Handouts and worksheets for students

UC Berkeley University Health Services Resources | Links to handouts, articles, and self-help tools for students

UMatter | Tools for college students on wellness, communication, healthy relationships, and more (Source: Princeton University)

Western Carolina University Counseling and Psychological Services: Self-Help | A modest collection of student wellness handouts along with a printable self-help workbook

Your Life Your Voice (from Boys Town): Tips and Tools | Links to articles and PDF printables on a variety of topics for teens and young adults

Marriage/Relationships & Family

21 Couples Therapy Worksheets, Techniques, & Activities | From Positive Psychology

Articles for Parenting from MomMD | Links to various articles/handouts (not in PDF form)

Drawing Effective Personal Boundaries | A 2-page PDF handout (Source: liveandworkonpurpose.com)

Emotionally Focused Therapy: Forms for Couples | A list of forms to use in EFT couples counseling

Exercises for Forgiveness | A 7-page PDF for recovering from an emotional affair

Healthy Boundaries by Larry L. Winckles | A 3-page PDF handout

Healthy Boundaries Program | A 15-page PDF packet (Source: The University of Toledo Police Department)

Healthy Boundaries vs. Unhealthy Boundaries | A 6-page PDF handout (Source: kimsaeed.com)

Hope Couple: Counseling Resources | Assessments and worksheets from a Christian counseling site

Joy2MeU | A collection of articles by Robert Burney on relationships, codependency, and related topics (not in PDF form)

New Beginnings Family Counseling: Handouts | Click on “Resources” to view and download handouts on relationships, anxiety, and depression. You can also download relationship assessment tools

Pasadena Marriage Counseling: Free Marriage Counseling Resources | A small collection of worksheets for couples therapy

Relationship Counseling Forms | PDF forms for couples therapy (Source: Dan Metevier, Psy.D., Clinical Psychologist)

Signs of Unhealthy Boundaries | A 6-page PDF handout (Source: Healing Private Wounds)

Additional Worksheets & Handouts

8 Helpful “Letting Go of Resentment” Worksheets | Links to PDF worksheets

90-Day Health Challenge | Several health worksheets for download (Source: HealthyCampbell)

Acorns to Oaktrees: Eating Disorder Worksheets/Eating Disorder Forms | A small collection of handouts for eating disorders

Activity eBooks from Rec Therapy Today | A collection of downloadable workbooks on self-esteem, social skills, emotions, etc.

Alzheimer’s Association: Downloadable Resources | Handouts on Alzheimer’s

Attitudes and Behaviour | A 9-page PDF packet on criminal thinking

Commonly Prescribed Psychotropic Medications | A-page PDF (Source: NAMI Minnesota)

Conflict Resolution Skills | A 6-page PDF packet

Coping Skills | A 2-page PDF worksheet (Source: Temple University)

EDA Step Worksheets | From Eating Disorders Anonymous

Experiential Group Exercises for Shame-Resilience | A 4-page PDF packet with questions for discussion and group activities

Free Mindfulness Worksheets (Mindfulness Exercises) | A large collection of mindfulness handouts

Go Your Own Way | Downloads for veterans on various topics

Guilt vs. Shame Infographic: National Institute for the Clinical Application of Behavioral Medicine | Printable infographic to illustrate the differences

Handouts and Worksheets | A 21-page PDF packet with handouts and worksheets on selfe-care topics

Homework and Handouts for Clients: ACT With Compassion | Handouts and worksheets related to self-compassion

Integrated Health and Mental Health Care Tools | Downloadable resources from UIC Center

International OCD Foundation: Assessments & Worksheets | Handouts for use with individuals with OCD

Learning to Forgive: The 5 Steps to Forgiveness | A 6-page PDF handout from Thriveworks

Managing Emotional Intelligence | A 7-page PDF packet (Source: inclusiv.org)

Motivation To Change | A 16-page PDF packet on motivation to change criminal behavior

Peers & Relationships | A 12-page PDF packet on how associates impact criminal behavior

Personal Development: Workplace Strategies for Mental Health | Handouts on resilience, communication, etc.

Prochaska and DiClemente’s Stages of Change Model | A 4-page PDF handout

Quick Reference to Psychotropic Medication | Downloadable PDF chart from John Preston, Psy.D.

Radical Forgiveness: Free Tools | A small collection of worksheets on forgiveness

Reducing Self-Harm | A 5-page PDF

Self-Care and Wellness Resources | Printable handouts and tools (Source: irenegreene.com)

Self-Care Starter Kit from University at Buffalo School of Social Work | Handouts on self-care topics

Self-Directed Recovery | Downloadable resources from UIC Center

Shame Psychoeducation Handout | A 5-page PDF handout

Stages of Change: Primary Tasks | A 2-page PDF handout

Therapy Worksheets: ADHD ReWired | Thought records, behavior charts, and other tools

Understanding and Coping with Guilt and Shame | A 4-page PDF handout

Wellness Toolkits | Printable toolkits from NIH


Please contact me if a link is no longer valid or if you’d like to recommend a site!

List Of Hobbies

Discover your next greatest hobby with this diverse list of assorted leisure activities, which range from beekeeping to Kombucha brewing to knife throwing to ghost hunting.

Compiled by Cassie Jewell, M.Ed., LPC, LSATP

I developed this list (with the help of Wikipedia, and Google, of course) as part of a project I was working on and thought it would be worth sharing. (Click below for a PDF version of this list.)

Hobby Categories

Animals & Nature | Arts & Crafts | Collections | Cooking & Baking | Entertainment | Home Improvement & DIY | Literature, Music, & Dance | Outdoor & Adventure | Self-Improvement & Social | Sports | Travel | Miscellaneous

Read and be inspired!

Animals & Nature

  • Attend pet shows (or horse shows)
  • Beekeeping
  • Berry or apple picking
  • Bird watching
  • Butterfly garden (Visit one or create your own!)
  • Butterfly watching
  • Be a plant parent; nurture and care for indoor plants
  • Composting
  • Dog training
  • Dog walking
  • Fossil hunting
  • Grow and tend to a fruit tree
  • Grow an indoor herb garden
  • Grow plants from seedlings (and plant outside when in-season)
  • Hang humming bird feeders and then sit back and enjoy the company!
  • Horseback riding
  • Become an expert at identifying various plants
  • Mushroom hunting
  • Nature walks
  • Adopt a pet
  • Pet fostering
  • Pet sitting
  • Plant a flower bed
  • Go on a swamp tour
  • Tend to a vegetable garden
  • Topiary
  • Visit a farm
  • Visit an aquarium
  • Go to zoos and/or nature centers
  • Watch wildlife on Animal Planet
  • Go whale watching

Arts & Crafts

  • Drawing
  • Candle making
  • Collages – Use whatever materials you desire!
  • Coloring
  • Crocheting
  • Design your own greeting cards or stationary
  • Flower arranging
  • Glassblowing
  • Jewelry making
  • Knitting
  • Lettering/calligraphy
  • Mixed media art
  • Mosaic making
  • Origami
  • Painting (watercolor, oils, acrylics, etc.)
  • Paper crafts (including paper mache)
  • Photography
  • Pressed flower craft
  • Pottery
  • Quilting
  • Scrapbooking
  • Sculpting
  • Sewing
  • Sketching
  • Soap making
  • Weaving
  • Wood carving

Collections

  • Action figures
  • Antiques
  • Autographs
  • Barbies
  • Books (classics, signed copies, etc.)
  • Christmas tree ornaments
  • Comics
  • Fun socks
  • Hot sauce from around the world
  • Movie or music memorabilia
  • Obsolete tech (i.e. outdated cell phones, tape players, etc.)
  • Original artwork
  • Plates
  • Purses, shoes, and other accessories
  • Recipes
  • Records
  • Retro video games
  • Rocks and/or crystals
  • Shells
  • Souvenirs
  • Sports memorabilia
  • Stickers
  • Ticket stubs
  • Toys
  • Vases
  • Vintage items

Cooking & Baking

  • Braising
  • Bread making
  • Cake decorating
  • Canning
  • Cheese making
  • Coffee roasting
  • Cookie decorating
  • Grilling and BBQ
  • Hosting dinner parties
  • Kombucha brewing
  • Learn ethnic and regional recipes
  • Learn recipes from cooking shows
  • Make “fun foods” for kids
  • Make homemade ice cream
  • Make jam or jelly
  • Make your own beef (or vegan!) jerky
  • Participate in competitive food festivals (or just go and enjoy the food!)
  • Pasta making
  • Pastry and confection making
  • Pickling
  • Pie making
  • Raw diet meals
  • Recreate menu items from your favorite restaurants
  • Reduced fat cooking
  • Sautéing
  • Slow cooker meals
  • Smoothie making
  • Soup, sauce, and stock making
  • Sushi making
  • Take a cooking class
  • Tea brewing
  • Try new recipes on a regular basis
  • Use an air fryer
  • Use a dehydrator
  • Use Pinterest for inspiration
  • Vegan cooking
  • Watch Food Network for inspiration

Entertainment

  • Attend movies, operas, plays, and musicals
  • Bingo
  • Board games and/or party games
  • Card games
  • Chess
  • Strategy games
  • Dine out at new restaurants
  • Escape rooms
  • Gaming
  • Go to museums
  • Go to poetry slams or open mic nights
  • Jigsaw puzzles
  • Karaoke
  • Murder mystery shows
  • Read entertainment/celebrity magazines
  • See your favorite bands/artists perform live
  • Standup comedy
  • Theme parks
  • Watch your favorite Netflix series, but make sure you become overly invested (borderline obsessed) with the story line and characters in order for this to qualify as a legit hobby

Home Improvement & DIY

  • Add a backsplash to your kitchen
  • Bathroom remodel
  • Build a shed
  • Build furniture
  • Design a meditation room, home office, “man cave,” or “she shed”
  • DIY headboard
  • Fireplace makeover
  • Hanging shelves
  • Home organization
  • Install smart home technology
  • Kitchen remodel
  • Paint an accent wall or update your entire home
  • Paint old cabinets
  • Redecorate a room
  • Stencil or wallpaper
  • Update a closet
  • Update furniture
  • Update lighting
  • Use chalk paint or metallic spray paint

Literature, Music, & Dance

  • Acting
  • Attend art galleries
  • Attend literary fests
  • Ballroom dancing
  • Belly dancing
  • Blogging/guest blogging
  • Break dancing
  • Editing
  • Go to book signings
  • Go to the library
  • Join a book club (either in-person or online, i.e. Goodreads)
  • Listen to music
  • Play/learn an instrument
  • Puppeteering
  • Rapping
  • Reading
  • Sell your art on etsy.com
  • Singing
  • Song-writing
  • Submit articles/opinion pieces/essays to magazines and newspapers
  • Swing dancing
  • Take a dance class (swing, hip hop, ballroom, etc.)
  • Take a drama or improv class
  • Take voice lessons
  • Wikipedia editing
  • Write a book
  • Write poetry
  • Write short stories

Outdoor & Adventure

  • Backpacking
  • Boating
  • Bungee jumping
  • Camping
  • Canoeing
  • Caving
  • Fishing
  • Geocaching
  • Go-Karting
  • Hiking
  • Hot air ballooning
  • Kayaking
  • Laser tag
  • Mountain biking
  • Mountain climbing
  • Paintball
  • Parasailing
  • Rocking climbing
  • Sailing
  • Scuba diving
  • Skiing
  • Skydiving
  • Snowboarding
  • Snorkeling
  • Waterskiing
  • White water rafting
  • Wilderness survival

Self-Improvement & Social

  • Advocate
  • Attend support groups/meetings
  • Attend workshops
  • Bullet journaling
  • Daily positive affirmations and/or self-reflection
  • Join a club
  • Join a gym
  • Join a Meetup group
  • Join a political campaign
  • Journaling
  • Keep a gratitude journal
  • Listen to podcasts
  • Make a vision board and update it regularly
  • Meditation
  • Read research
  • Read self-improvement books
  • Social media
  • Stretching
  • Take a class (i.e. self-defense, a foreign language, etc.)
  • Use a habit tracker app
  • Volunteer
  • Watch documentaries
  • Watch inspirational Ted Talks
  • Wear a fitness tracker
  • Yoga

Sports

  • Archery
  • Badminton 
  • Baseball
  • Basketball
  • Biking
  • Body building
  • Bowling
  • Boxing
  • Cricket
  • Darts
  • Disc golf/frisbee
  • Fencing
  • Football/flag football
  • Golf
  • Gymnastics
  • Hockey
  • Ice skating
  • Jogging/running
  • Knife throwing
  • Lacrosse
  • Martial arts
  • Poker
  • Racquetball
  • Racing
  • Riding a unicycle
  • Roller derby
  • Rugby
  • Skateboarding
  • Soccer
  • Surfing/body boarding
  • Swimming
  • Table football
  • Table tennis
  • Tennis
  • Thai Chi
  • Volleyball
  • Weight training
  • Wrestling

Travel

  • Alaskan cruise
  • All-inclusive resorts
  • Beach vacations
  • Caribbean cruise
  • Cross country train trip
  • Explore your home town and other nearby place as though you’re a tourist
  • Guided group tours
  • Mediterranean cruise
  • Road trip
  • See the Northern Lights
  • Travel to all the continents in the world
  • Travel to all the states in America
  • Trip to Las Vegas
  • Visit the Grand Canyon
  • Visit the New Seven Wonders of the World
  • Visit the Seven Ancient Wonders of the World
  • Go on city walking tours

Miscellaneous Hobbies

  • Astrology/astronomy
  • Billiards
  • Couponing
  • Creating DIY home products
  • Fantasy sports
  • Genealogy
  • Ghost hunting
  • Hair styling/braiding
  • Hula hooping
  • Juggling
  • Keeping up with the latest fashions
  • Kite flying
  • Learning magic tricks
  • Makeup application
  • Metal detecting
  • Model building
  • People watching
  • Storage unit auctions
  • Sunbathing
  • Yard sale shopping/thrifting

Note: The Wikipedia webpage, “List of Hobbies” (https://en.wikipedia.org/wiki/List_of_hobbies), was utilized as a reference for this list.

37 Things You Can Do to Live a More Fulfilling & Meaningful Life

(Updated 1/27/18) A unique list of things you can do for personal growth and development.

By Cassie Jewell, M.Ed., LPC

updated 37 things you can do to live a more fulfilling and meaningful life (1).png

If we don’t strive to meet our goals and to improve on a regular basis, we become stagnant. If we aren’t growing and learning, our minds become lethargic. This post comes from a bullet journal list I originally created for my own personal development. While my focus is often intellectual (seeking knowledge and attaining education), other life areas are equally important to cultivate.

According the Substance Abuse and Mental Health Administration (SAMHSA), there are eight dimensions of wellness:

Emotional—Coping effectively with life and creating satisfying relationships

Environmental—Good health by occupying pleasant, stimulating environments that support well-being

Financial—Satisfaction with current and future financial situations

Intellectual—Recognizing creative abilities and finding ways to expand knowledge and skills

Occupational—Personal satisfaction and enrichment from one’s work

Physical—Recognizing the need for physical activity, healthy foods, and sleep

Social—Developing a sense of connection, belonging, and a well-developed support system

Spiritual—Expanding a sense of purpose and meaning in life

Find additional SAMHSA links in the Resources section of this blog. SAMHSA is the agency within the U.S. Department of Health and Human Services that leads public health efforts to advance the behavioral health of the nation. SAMHSA’s mission is to reduce the impact of substance abuse and mental illness on America’s communities. Anyone can access free publications, workbooks, and fact sheets on substance use disorder and addiction by visiting the SAMHSA website. Additionally, free online tools are available to assist with locating treatment services.

In order to maintain balance, it helps to have a variety of wellness strategies in your toolbox. The following list is comprised of 37 ideas for personal/professional development, self-improvement, and creating healthy habits.

1. Read one inspirational/motivational book per month or

2. Read one wellness article per week.

3. Take advantage of free classes offered at the library or through Coursera. (Coursera provides universal access to education, partnering with top universities and organizations. Similar sites: Course Buffet and EdX.)

4. Take part in a new activity or event to step outside your comfort zone. (Examples: Join a book club, take a cooking class, join a Meetup.)

5. Make time for an old friend.

6. Come up with an exercise routine, write it down, and then stick with it. No excuses.

7. Start walking your dog.

8. Complete household tasks and chores on a daily basis; don’t procrastinate.

9. Stay informed on the latest science and health news and research by regularly browsing Science DailyYou can also subscribe to their email list or download the app. (Today’s headline? Researchers have, for the first time, coaxed human stem cells to become sensory interneurons — the cells that give us our sense of touch.)

10. Explore an unfamiliar topic. Learn how to knit or take a self-defenses class. If your health insurance company offers online workshops or webinars, go ahead and register for one.

11. Don’t neglect your sleep hygiene. If you’re unable to adhere to a regular sleep pattern due to work or other life circumstances, at least make your bed a soft and inviting place.

12. Improve your posture. (And yes, there’s an app for that. Personally, I think a posture corrector brace would be a better investment. I’m planning on ordering one from Amazon.com and will post a review.)

13. Read a non-fiction book.

14. Take daily inventories; evaluate your attitude and productivity.

15. Drink more water, green tea, and black coffee. Drink less wine, beer, sweetened beverages, and sugary sodas.

16. Practice active listening.

17. Overcome a fear.

18. Identify your “blind spots” and make a commitment to change. Seek feedback from a friend or loved one if necessary. (An example of a blind spot could be a husband who never offers to help his wife with the chores; he’s so comfortable in his routine that he doesn’t recognize how hard she works. It’s not that he’s lazy or unhelpful; it’s a blind spot for him because it hasn’t been brought to his attention. Or, it could be a woman who doesn’t recognize that she constantly complains, creating a negative environment for those around her. Or it could be a man who constantly interrupts; he’s so focused in that he doesn’t recognize how frustrated his peers feel.)

19. Find a mentor (or be a mentor!)

20. Try a 30-day challenge to improve your wellness.

21. Meditate and practice mindfulness. If that’s not your thing, start a new morning or evening ritual. Spend a few minute alone drinking coffee, reflecting on your day, writing in a journal, etc. Find a ritual that works for you and then do it daily.

22. If the idea appeals to you, dress up, style your hair (or get a blowout), do your makeup/get a makeover, get a manicure, and wear your favorite heels. If that’s unappealing, put on your comfiest clothes and enjoy. (Wear your sweatpants like a BOSS!) If you’re not interested in make-up or sweatpants, find another awesome way to treat yourself.

23. Go a week without complaining; practice optimism. If your regular, everyday temperament is already optimistic, find a way to step up your game. (Do a kind deed or give someone your undivided attention for as long as they need it.)

24. Complete a task you’ve been putting off. (Go as big or as small as you want with this one.)

25. Take advantage of TED Talks.

26. Cook and enjoy a healthy meal.

27. Learn how to juggle.

28. Learn a foreign language or sign language.

29. Give a spontaneous gift or help a stranger.

30. Create a vision board.

31. Volunteer.

32. Be a tourist in your hometown. (If you live in a big city, you might be able to find a free walking tour. If you’re local, check out free DC walking tours. Disclaimer: I haven’t been on a DC walking tour, but I’ve been on foot tours in other cities. You don’t have to pay for the tour itself, but the tour guide will expect a tip.)

33. Donate blood.

34. Learn the lyrics to a song (or rap) of your choice.

35. Complete a DIY Pinterest project from one of your boards.

36. Pick up trash in your neighborhood.

37. Send hand-written “Thank Yous” or postcards.

Additional Ideas: Run a 5K (or 10K!) Adopt an elderly pet that needs a home.


Please leave a comment if you have creative ideas for self-improvement!

30 Thirty-Day Challenges

A unique list of wellness-based thirty-day challenges.

By Cassie Jewell, M.Ed., LPC
updated 30.png

There are plenty of 30-day challenges out there, but this post is unique in that all the challenges listed are wellness-based. It may seem counterintuitive; after all, balance is at the foundation of wellness. However, quitting a harmful habit, like smoking, would drastically improve your overall health, which would then enable you to achieve true balance. And the thirty-day challenge, while not a scientifically proven method, allows the perfect opportunity to quit harmful habits while developing healthy ones. Plus, it’s fun, especially when several people (or a group of people) participate. Read on for 30 exciting ideas for thirty-day challenges.
 

Difficulty Level – Easy

1. Give one compliment per day

2. 30 days of flossing

3. Five minutes of mindful breathing every day

4. 30 days of gratitude journaling

5. Set sleep schedule for 30 days

6. 30 days of matcha or green tea

7. Learn a new vocabulary word every day for 30 days

8. Daily act of kindness

9. Read a random Wikipedia article every day for 30 days

10. 30-day dog walk challenge

11. Write a daily poem or short story

12. No cursing for 30 days

13. Pray (or spend time in quiet reflection) every morning

14. Watch a TED Talks (or similar) every day

Difficulty Level – Medium

15. 30-day vegan challenge

16. 30 days of following a strict budget (no “wants,” only “needs”)

17. 30-day gym challenge

18. 30-day documentary challenge

19. 30-days of cleaning and organization; the decluttered home challenge

20. No fast food, no carryout, and no dining out for 30 days

21. Write a book chapter daily

Difficulty Level – Hard

22. 30-day art challenge (one drawing or painting per day)

23. 30-day Pinterest challenge (one Pinterest project a day)

24. No social media

25. 30 days of no caffeine, nicotine, alcohol, or other substances

26. No driving for a month

Difficulty Level – Nearly Impossible!

27. No cell phone or Internet (except for work-related use); the 30-day unplugged challenge

28. One hour of daily exercise

29. 50 sits ups or crunches daily

30. Sugar-free challenge


Please post your ideas for a 30-day challenge in a comment!