Use this worksheet as an accomplishment inventory. Over the course of one week, track your feel-good wins and prove your worthless feelings wrong. When you’re done, you’ll have a handy cheat-sheet for refuting negative thoughts about yourself.

According to a Harvard Business School study described by Lifehacker: “Any accomplishment, no matter how small, activates the reward circuitry of our brains. When this pathway is opened some key chemicals are released that give us a feeling of achievement and pride.

“In particular, the neurotransmitter dopamine is released which energizes us and gives us a feel-good aura. This chemical enables us not only to get that sweet feeling of reward but also motivates us to take action and repeat what we did to trigger its release in the first place.”

Each day, before you go to bed, take 5 minutes (or less!) to think about what you accomplished. These can be to-do list items, or they can be demonstrations of love, care, or responsibility. Record the accomplishments that make you feel best about yourself.

Complete this worksheet by: 

  • Printing it, or
  • Writing your answers on a separate piece of paper, or
  • Typing your answers into Notes or a word document.

Who can this accomplishment inventory help, and how?

This worksheet is good for people who have experienced:

  • Depression
  • Anxiety
  • Overwhelm
  • Burnout
  • Work stress
  • Panic
  • Self-hatred
  • Feeling broken

Need motivation?

“Why are we so quick to shine a spotlight on our screw-ups? Take stock of your personal accomplishments to balance the scale a little bit.” – @TheCommonGymRat

“It’s important to take stock of your accomplishments. Use a few minutes once a week and list the things, big and small, that you’re proud of” – Takoda

“I just hope everyone can take stock of their accomplishments, big or small. Because managing to do anything last year, let alone surviving, is no small feat.” – Amy Rae Hill

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