Appendix A: Templates and Worksheets

Printable and reusable tools from across the book. Each template is keyed to the chapter that introduced the framework. Use these as working documents — fill them in, return to them, revise them.

Template 1 — Values Clarification Worksheet

(Chapter 11)

Step 1: Candidate Values List

Circle every value that resonates. Don't filter for what you think you should value.

Step 2: Winnowing

From your circles, identify the 10 that resonate most strongly. Write them here: 1. __ 2. __ 3. __ 4. __ 5. __ 6. __ 7. __ 8. __ 9. __ 10. __

Step 3: Final Five

From the 10, identify the 5 that are most truly yours. When you imagine a life lived fully in alignment with these five, does it feel like your life — not the life you're supposed to live, but the one you would choose?

Step 4: Behavioral Alignment Check

For each value, answer: In the last week, what did you do that expressed this value? What did you do that conflicted with it?

Value	Expressed by	Conflicted by	Alignment score (1–10)

Template 2 — WOOP Goal Worksheet

(Chapter 22)

Goal/Wish: (Specific, challenging but achievable, time-bound)

Outcome: (What is the best outcome you can imagine? How does it feel?)

Obstacle: (What is the main internal obstacle — the thought, feeling, or behavior — that could prevent you from achieving this goal? Be specific.)

Plan — Implementation Intention: "If/When ____ [obstacle or trigger], I will ____ [specific behavior]."

Additional plan steps:

Review date: ___

Template 3 — Habit Design Worksheet

(Chapter 29)

Target behavior:

Motivation analysis: Why do you want this habit? (Rate each motivation: Extrinsic/Introjected/Identified/Intrinsic)

Cue design: What existing routine or context will trigger the new behavior? When: __ Where: __ What precedes it: ___

Routine: The specific behavior (minimum viable version — what is the smallest version of this habit you would count as success?):

Reward: What immediate positive consequence follows the behavior?

Environment design: What needs to be in the environment (present or absent) to make the behavior easier? Present: _______ Absent: _________

Planned relapse response: When I miss the habit for _ days, I will immediately: _________

Template 4 — Implementation Intention Card

(Chapters 13, 22, 29)

Print and keep visible for new habits.

If/When: ___________

Then I will: ___________

Instead of: ___________

Success looks like: ___________

Relapse response: ___________

Template 5 — Emotion Regulation Worksheet

(Chapter 6, 13)

Situation:

Emotion(s) present:

Intensity (1–10): ___

Appraisal analysis: - What am I interpreting this situation to mean?

What is the most threatening interpretation running?

What other interpretations are possible?

What is the most accurate interpretation available?

Body signals: Where in the body is the emotion? What sensations?

Regulation strategy: ☐ Cognitive reappraisal: _______ ☐ Problem-focused coping: ______ ☐ Attention deployment: ________ ☐ Acceptance: Sit with this for ___ minutes before acting ☐ Expression (to whom, in what form): ___________

After regulation, intensity (1–10): ___

(Chapter 17)

The conflict: What is the surface position (what each person is asking for)? Person A (me): _______ Person B: _________

Interests analysis: What are the underlying needs, concerns, and interests beneath the positions?

My interests (why do I want what I'm asking for?): 1. _______ 2. ______ 3. ________

Their interests (what might be driving their position?): 1. _______ 2. ______ 3. ________

Shared or compatible interests:

Creative options: What solutions might serve both sets of interests? (Generate at least 3 before evaluating any) 1. _______ 2. ______ 3. ________

Objective criteria: What independent standard could we use to evaluate options? (Industry practice, precedent, expert opinion, fairness principle)

Conversation opening: "I want to understand what's important to you about this, and share what's important to me, so we can look for something that works for both of us."

Template 7 — Pre-Mortem Decision Worksheet

(Chapter 24)

Decision under consideration:

Pre-mortem: Imagine it is [one year / two years] from now and this decision has failed badly. You are looking back. What happened?

Write the failure narrative (specific, realistic):

What does the failure narrative reveal?

Key assumptions in my plan that the failure tested: 1. _______ 2. _________

Information I don't yet have that the failure narrative suggests I need: 1. _______ 2. _________

Questions to ask or steps to take before deciding: 1. _______ 2. _________

Post-mortem integration: After completing the pre-mortem, has your assessment of the decision changed? How?

Template 8 — Five-Domain Life Assessment

(Chapter 40)

Complete quarterly for ongoing practice maintenance.

Date: ___

Domain 1: The Inner Life Current status (1–10): ___ Most important factor: _______ One change that would improve this: _________

Domain 2: The Self Current status (1–10): ___ Most important factor: _______ One change that would improve this: _________

Domain 3: Relationships Current status (1–10): ___ Most important factor: _______ One change that would improve this: _________

Domain 4: Work and Purpose Current status (1–10): ___ Most important factor: _______ One change that would improve this: _________

Domain 5: The Social Ecology Current status (1–10): ___ Most important factor: _______ One change that would improve this: _________

Total: ___ / 50

Priority domain for the next quarter: ___________

Specific change commitment: ___________

Review date: ___

Template 9 — Journaling Prompts by Domain

For regular contemplative practice. Rotate through these prompts rather than using the same one repeatedly.

Inner Life prompts: - What am I avoiding right now, and why? - What emotion am I carrying that I haven't named? - What is the story I'm telling about this situation, and is it the most accurate one available? - What would I think about this if I weren't afraid?

Self prompts: - Is the person I'm being today consistent with the person I want to be? - Whose voice is the critical one in my head, and is it mine? - What would I do differently if I genuinely believed I was capable of it? - What am I becoming, and is that who I want to be?

Relationship prompts: - Who has offered me care recently that I didn't fully receive? - Which relationship needs repair, and what is the first step? - Am I showing up for the people I love in ways they actually experience as love? - What would my closest relationship look like if I brought 10% more genuine presence to it?

Work and purpose prompts: - Is the work I'm doing consistent with what I actually care about? - What am I not doing that I would do if I were braver? - Where is the gap between my demonstrated values and my stated values in my work? - What would I tell someone I'm mentoring to do, that I'm not doing?

Social ecology prompts: - What environmental force is shaping my behavior most significantly right now without my deliberate choice? - Is my information diet producing more clarity or more anxiety? - Am I living in the world I have or the one I'm being fed? - What one environmental change would most support the person I want to be?

All templates may be reproduced for personal use. For group or organizational use, adaptation is encouraged.