Loss of a spouse
(Week 2) - My feelings are important.
Write down your loved one's favorite song and listen to it, or, a song that reminds you of them.
Write down your loved one's favorite movie and watch it.
Write down 3 things you admire about your loved one.
Write down someone you could really use a hug from. Text and let them know.
(Scroll Past Image To See Week 3)
(Week 3) - My strength is showing.
Draw a picture of your loved one on the inside cover with their name under it. (A stick figure works!)
Print off a photo of your loved one and tape or glue it over your drawing on the cover page.
Write down 3 things you miss about your loved one.
Send a text to 1 person who has supported you during this time in your life and tell them "Thank you for being there for me." Write down how they responded in your journal.
Go on a 10 minute walk outside. Look at the sky, feel the sun, smell the nature around you and listen to your heart. Write down your thoughts here.
(Guilty Pleasure) Your next dinner make your favorite dessert and your loved one's favorite dessert. That's it! Write down what you are going to make for dinner.
Write down things you wish you could express to those around you. Once finished, what could give you the strength to express these feelings and thoughts?
(Scroll Past Image To See Week 4)
(Week 4) - I am loved more than I know.
Throw a dinner in honor of your loved one. Invite as many people as you are comfortable with.
Draw a comfort animal you'd like to imagine in your life that will spend every waking and sleeping minute with you.
What do you need right now? What do you need tomorrow? Next week?
Give someone a hug today. Write down how you felt.
Create a lists of excuses you can use for hard days.
Make a list of all the qualities of your loved one that you admire.
Gratitude can still exist in the little things. How big of a list can you make? Running water, electricity, your family, etc.
(Scroll Past Image To See Week 5)
(WEEK 5) - My love is enough.
Write down 1 thing you can do in your home to always feel your loved one's presence and love.
Using all five senses, write down a memory of your loved one.
Call a close friend of your loved one and ask for their funniest story with them. Write down this story.
Look at yourself in the mirror and give yourself 3 compliments. Write these compliments down.
Make a list of your top 5 movies. Now your loved ones, or, a list of top 5 movies you wish you could have shared with your loved one.
Write a short story. Less than 200 words with your loved one as the hero of the story.
Close your eyes and draw a swoosh or curved line. Now turn that line into a picture.
(Scroll Past Image To See Week 6)
(Week 6) - It's okay if sometimes I feel at peace.
Text 3 friends and ask them what they admire about you. Now text them what you admire about them.
Create the perfect ice-cream sunday in honor of your loved one. Now eat your feelings away.
Write down what you wish to feel in your heart tomorrow.
Make a list of your top 5 books and your loved one's top 5 books.
Make a list of all the qualities of your loved one that you miss.
Choose a song and dance/sing in honor of your loved one.
Make a list of all the qualities of your loved one that you still see in your life.
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(Week 7) - My grief is a sign of my love.
Write down your loved one's favorite game to play. Invite some friends over and play this game with them.
Write a new positive message on your mirror.
Make a list of your top 5 songs, and your loved one's top 5 songs, or a list of songs you would have wanted to share with your loved one.
Call a close friend of your loved one and ask for an inspirational story of them. Write down this story.
Write down the one thing you miss the most about your loved one.
Describe your loved one. How have they impacted your life?
Share the feelings of your heart with a friend or family member. Now write down their response so you will remember it.
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(Week 8) - My life has purpose.
Write down your perfect lazy day. Now choose a day to live it.
Write down your perfect productive day. Now choose a day to live it.
Call a close friend of your loved one and ask for their favorite story of them. Write down this story.
If your heart could speak what would it be saying right now? Write these thoughts down.
Write down your happiest memory of your loved one that you wish to cherish.
Write a hand-written letter to someone and send it to them through the mail. Who did you send it to?
Write a letter to yourself a year from now. Where would you like your heart to be at?
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(Week 9) - I am an inspiration to others.
Celebrate a friend on a normal regular day. Let them know they mean enough to you that you don't need a reason to celebrate their life.
Look at your eyes in the mirror. What do you see that excites you?
Write out a win or a positive moment for the day.
Choose a saturday and live it in honor of your loved one. Have it focused around things they loved to do. Write down how close you feel to them in your life.
What turns a bad day into a terrible day vs a good day.
Write down big decisions you need to make this week.
Write down a mistake you've made recently.
(Scroll Past Image To See Week 10)
(Week 10) - I will never underestimate my worth to the world.
Write down how you found peace today.
Roar! (Yes like a lion). Write down how that made you feel.
Stretch as big as you can. Write down how that made you feel.
Pound your chest like a gorilla. Maybe throw in some grunts. Write down how that made you feel.
Use the Feeling Chart.
Write or draw how you feel.
Write down your loved one's favorite joke.
Breathe Deeply. Feel Deeply. (Breathe in 3-5 seconds, breathe out 3-5 seconds)
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(Week 11) - It's okay if I feel gratitude. This doesn't mean I am loving any less.
Grief list. List out all the feelings of grief you have right now.
Write down the ways people try to help you out and their help makes things worse.
Have a belly laugh for no reason. Just start with "Hahaha, Hohoho" and get louder. Write down how this made you feel.
Write down an experience you had that reminded you of your loved one today.
Write down where you need help in your life right now. Who can help you with the things you wrote down?
Write down one thing you can do for yourself in the next week that would help you take care of yourself?
Call a close friend of your loved one and ask for their most memorable story of them. Write down this story.
(Scroll Past Image To See Week 12)
(Week 12) - I will treasure my memories by reflecting on the past and honor my loved one by living in the present.
Plan a celebration for your loved ones Birthday with the support of your friends and family. Start making a plan today. It's important to celebrate their life. Write about this party once you have it.
Write down a way a friend helped you recently.
Draw yourself surrounded by your friends and family. Remind yourself of the love that is there.
Write down a way you helped a friend recently.
3 things that bring hope. Focus on what you can control, be present in moments of joy, and live in the best case scenario in your mind. Write down what a life like this would look like for you.
Write down what your gut is telling you to do right now. Now go and do it.
Write down your loved one's birthday and what time of day they were born. Where they were born. Your earliest memory of them.
(Scroll Past Image To See Week 13)