From time to time, we experience key moments or events that may define how we think about ourselves
and our lives. Whether they’re big, small, easy or challenging, it’s helpful to take time to pause and reflect on
these moments. This practice of reflection is known as self-awareness and has many benefits. By spending time with
your thoughts and feelings and noticing how different things impact you, you may be better able to communicate
needs and wants, strengthen your relationships and gain self-confidence. Here, Kids Help Phone shares guided
activities you can use to reflect on specific moments and learn new things about yourself.
To get started, pick a moment that stands out in your mind. It can be a difficult moment, sad moment,
inspiring moment or any recent moment that feels safe to think about on your own (a moment that doesn’t
feel too scary or traumatic, for example). As you move through this activity, remember that you’re the
expert on your own experience. The idea is to be curious and kind to yourself so you can explore how
something has affected you without judging your thoughts or feelings. If you’re not sure what a question
is asking, move to the next one or ask a safe adult to help identify things and find the words to describe
your experience.
Please note: if you don't print or download your workbook after completion, your answers will be deleted.
Tech tip: You can choose to enable the speech-to-text function on your device or computer by
going to settings. Please note, however, that this function may not be supported on all devices, platforms or
browsers.
Choose your workbook
Everyone has unique ways of communicating — through words, drawing, sounds, movements, etc. Select the option
below that feels the best for you. We recommend setting aside 15 – 30 minutes to do this activity. It may be
helpful to find a quiet space with few interruptions so you can focus on reflecting.
Pick a moment that stands out in your mind and describe what happened. Where were you? What was happening
before? How did the moment end?
Experience your moment
Dive deeper into your moment by noting the sensations, emotions and thoughts that took place. What was your
mind and body telling you in that moment?
Reflect on your moment
Complete this activity by reflecting on what you’ve learned from your moment and consider what you might do
differently in the future to care for yourself.
It’s OK if there are other tools and activities that work better for you. You can explore Kids Help Phone’s
trustworthy info, tips and tools here.
Tell the story of the moment
Write your answers to the following questions:
0/ 800 characters
max length 800 characters only!
Tell the story of the moment
Write your answers to the following questions:
0/ 800 characters
max length 800 characters only!
Tell the story of the moment
Write your answers to the following questions:
0/ 800 characters
max length 800 characters only!
Tell the story of the moment
Write your answers to the following questions:
0/ 800 characters
max length 800 characters only!
Tell the story of the moment
Use the blank squares to create drawings or a comic book of your moment, answering the questions below. The
drawings don’t have to be perfect – it’s the process of reflection that is important.
Tell the story of the moment
Use the blank squares to create drawings or a comic book of your moment, answering the questions below. The
drawings don’t have to be perfect – it’s the process of reflection that is important.
Tell the story of the moment
Use the blank squares to create drawings or a comic book of your moment, answering the questions below. The
drawings don’t have to be perfect – it’s the process of reflection that is important.
Tell the story of the moment
Use the blank squares to create drawings or a comic book of your moment, answering the questions below. The
drawings don’t have to be perfect – it’s the process of reflection that is important.
Experience your moment
Fill in the blanks below to note the sensations, emotions and thoughts that took place during the moment, using
the prompts to help guide you:
0/ 400 characters
max length 400 characters only!
Helpful prompts
What did you need for the sensation to feel a little bit better?
Physical / Body Sensations (tingling, tense, heaviness, etc.)
Head
Face
Throat
Shoulders
Hands
Chest
Belly
Spine/back
Feet
Arms
Legs
*Circle, star or highlight the sensations that were the biggest / strongest. What did you see, hear, smell,
etc.?
Experience your moment
Fill in the blanks below to note the sensations, emotions and thoughts that took place during the moment, using
the prompts to help guide you:
0/ 400 characters
max length 800 characters only!
Helpful prompts
What did you need for the emotion to feel a little bit better?
Emotions (how you felt – e.g. anxious, angry, surprised, happy, loving, etc.)
What emotions were experiencing?
Which emotion was the strongest?
Where did you feel this emotion the most (chest, belly, heart, etc.?)
Experience your moment
Fill in the blanks below to note the sensations, emotions and thoughts that took place during the moment, using
the prompts to help guide you:
0/ 400 characters
max length 800 characters only!
Helpful prompts
What did you need for the thought to feel a little bit better?
Thoughts (what you thought, believed or imagined)
What were you thinking at the time?
What thought was the biggest / strongest?
Experience your moment
Draw an outline of your body and note the sensations, emotions and thoughts that took place during the moment,
using the prompts to help guide you.
Helpful prompts
What did you need for the sensation to feel a little bit better?
Physical / Body Sensations (tingling, tense, heaviness, etc.)
Head
Face
Throat
Shoulders
Hands
Chest
Belly
Spine/back
Feet
Arms
Legs
*Circle, star or highlight the sensations that were the biggest / strongest. What did you see, hear, smell,
etc.?
Experience your moment
Draw an outline of your body and note the sensations, emotions and thoughts that took place during the moment,
using the prompts to help guide you.
Helpful prompts
What did you need for the emotion to feel a little bit better?
Emotions (how you felt – e.g. anxious, angry, surprised, happy, loving, etc.)
What emotions were experiencing?
Which emotion was the strongest?
Where did you feel this emotion the most (chest, belly, heart, etc.?)
Experience your moment
Draw an outline of your body and note the sensations, emotions and thoughts that took place during the moment,
using the prompts to help guide you.
Helpful prompts
What did you need for the thought to feel a little bit better?
Thoughts (what you thought, believed or imagined)
What were you thinking at the time?
What thought was the biggest / strongest?
Reflect on your moment
Answer the following questions:
0/ 800 characters
max length 800 characters only!
Reflect on your moment
Answer the following questions:
0/ 800 characters
max length 800 characters only!
Reflect on your moment
Answer the following questions:
0/ 800 characters
max length 800 characters only!
Reflect on your moment
Answer the following questions:
0/ 800 characters
max length 800 characters only!
Reflect on your moment
Draw your responses or feelings prompted by these questions:
Reflect on your moment
Draw your responses or feelings prompted by these questions:
Reflect on your moment
Draw your responses or feelings prompted by these questions:
Reflect on your moment
Draw your responses or feelings prompted by these questions:
Save your moment
Increasing your self-awareness can improve how you feel about yourself, help you process difficult moments with
compassion, set boundaries and learn how to respond to challenges in different ways. Remember that you know your
experience best. Taking the time to learn more about yourself and look after your well-being is something to be
proud of.
Preview your writing on Tell the story of the moment
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get
started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece
of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If
saying things out loud works better for you, you can also use a voice memo or recording app. You can even
use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get
started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece
of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If
saying things out loud works better for you, you can also use a voice memo or recording app. You can even
use the voice-to-text function on your phone to fill out the journals on this page!
Preview your writing on Tell the story of the moment
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get
started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece
of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If
saying things out loud works better for you, you can also use a voice memo or recording app. You can even
use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get
started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece
of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If
saying things out loud works better for you, you can also use a voice memo or recording app. You can even
use the voice-to-text function on your phone to fill out the journals on this page!
Preview your writing on Tell the story of the moment
Drawing area
Drawing area
Preview your writing on Tell the story of the moment
Drawing area
Drawing area
Preview your writing on Tell the story of the moment
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get
started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece
of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If
saying things out loud works better for you, you can also use a voice memo or recording app. You can even
use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get
started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece
of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If
saying things out loud works better for you, you can also use a voice memo or recording app. You can even
use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get
started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece
of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If
saying things out loud works better for you, you can also use a voice memo or recording app. You can even
use the voice-to-text function on your phone to fill out the journals on this page!
Preview your writing on Tell the story of the moment
Drawing area
Drawing area
Drawing area
Preview your writing on Tell the story of the moment
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get
started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece
of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If
saying things out loud works better for you, you can also use a voice memo or recording app. You can even
use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get
started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece
of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If
saying things out loud works better for you, you can also use a voice memo or recording app. You can even
use the voice-to-text function on your phone to fill out the journals on this page!
Preview your writing on Tell the story of the moment
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get
started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece
of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If
saying things out loud works better for you, you can also use a voice memo or recording app. You can even
use the voice-to-text function on your phone to fill out the journals on this page!
It’s understandable if starting with a blank page feels overwhelming. The activities here can help you get
started by incorporating journaling into your daily, weekly or monthly routines. You can use a scrap piece
of paper, a notebook or the notes app on a phone or computer or you can use the tool on this page. If
saying things out loud works better for you, you can also use a voice memo or recording app. You can even
use the voice-to-text function on your phone to fill out the journals on this page!
Preview your writing on Tell the story of the moment
Drawing area
Drawing area
Preview your writing on Tell the story of the moment
Drawing area
Drawing area
Success! Your workbook has been cleared and has not been saved in our system.
It’s OK if there are other tools and activities that work better for you. You can find more of Kids Help Phone’s trustworthy info, tips and tools for practicing mindfulness, exploring your emotions and increasing self-awareness below.
Get information about how your thoughts, feelings and behaviours are connected and what you can do to care for your well-being. Learning about mental health can help empower you with the language to communicate how you’re feeling.
Practise with tools, tips and resources to help build your skills and improve your wellness in the way that feels best for you. Learn how to identify your strengths, communicate thoughts and feelings, overcome obstacles and connect with support.
Connect with other youth
Support forums & real-life stories
Explore lived experiences from other young people across Canada. Learn from real-life youth stories, gain new ideas and ask questions to connect and inspire your own wellness journey.
If you need help right now, you can talk to a trained volunteer crisis responder about anything you're going through. No issue is too big or too small.
If you identify as Indigenous, you can ask to be connected with a First Nations, Inuk or Métis crisis responder (if one’s available) by messaging FIRST NATIONS, INUIT or METIS to 686868.
Kids Help Phone doesn’t store, save, archive or keep any of your personal journal entries or information. If you decide to clear your journal entry, this action can’t be undone and your entry will be permanently erased. Are you sure you want to continue?
Kids Help Phone doesn’t store, save, archive or keep any of your personal journal entries or information. If you decide to leave this page, this action can’t be undone and your entry will be permanently erased. Are you sure you want to continue?
Kids Help Phone doesn’t store, save, archive or keep any of your personal journal entries or information. If you decide to leave this page, this action can’t be undone and your entry will be permanently erased. Are you sure you want to continue?
