It’s easy to see the spark of awe and amazement in a toddler as they gaze at Christmas lights or the flickering hope of a nine-branched menorah. But year after year, that spark dims. With the business of buying and busy-ness of celebrating, we move so fast that we lose touch with the moments of joyfulness and become focused rigidly on discreet goals. When we are only looking for the best outcome, we miss the whole process. No matter what holiday you celebrate, or if you celebrate a holiday at all, something about this season ignites a tiny spark in our heart. That spark reminds us of the kids we once were, the joy we once felt in the moment to moment living, and the awe and amazement that we used to find in the simplest of things. We can use this season to feel like a kid again, and to get in touch with the sweet and curious child that lives in each of us. But this stance takes intention. Hopefully this worksheet can help you cultivate the playful curiosity that fuels your inner child’s joy.
Worksheet: Reconnecting with Your Inner Child
Purpose: This ACT-based worksheet helps you rediscover the playful, curious, and joyful aspects of your inner child by aligning with your values and practicing mindfulness. You’ll need a photo of yourself from childhood, somewhere between 4-7 years old. Go find that photo now (or pull it up on your phone!).
1. Reflect on This Child Before You
Think back to your childhood: What activities or experiences made this child feel truly happy, free, or alive?
(Examples: Riding a bike, drawing, playing make-believe.)
Write down 3-5 of those activities or experiences:
1.
2.
3.
• How did this child feel during these moments?
(Examples: Excited, curious, carefree.)
2. Identify Barriers
What gets in the way of you experiencing this feeling now? What gets in the way of
you spending time with this sweet and curious inner child?
(Examples: Responsibilities, self-consciousness, fear of judgment.)
Write down 2 thoughts that keep you from spending more time with your inner
child:
1.
2.
3. Practicing Defusion
Choose one of the thoughts from above. Write it below.
(Example: “I don’t have time for fun anymore.”)
Imagine writing down this thought on a small piece and placing it:
◦ In a balloon that starts drifting away
◦ On a leaf that floats down the stream
◦ On the back of a carousel horse and watching it ride the horse up and down as it circles the carousel
How does this exercise change your relationship with the thought?
4. Clarify Your Values
What values did this child in the photo naturally embody?
(Examples: Creativity, curiosity, playfulness, kindness.)
Write 1-2 values you want to reconnect with today:
1.
2.
5. Take Playful, Value-Driven Action
Write down one activity you can do this week that aligns with these values:
(Examples: Building a blanket fort, finger-painting, swinging at the park, baking cookies just for fun.)
◦ Activity: _____________________________________________
Schedule it! When will you do this activity?
(Date and time): _______________________________________
Join in! Who will you do this activity with?
(Solo/my Inner Child? A loved one?): _______________________________________
6. Practice Present-Moment Awareness
During your playful activity, take a moment to engage all your senses:
◦ What do you see?◦ What do you hear?
◦ What do you feel?
◦ What do you smell or taste?
7. Reflect on the Experience
After completing the activity, answer:
◦ How did this feel?
◦ What did you notice about yourself?
◦ How can you carry this feeling forward into your everyday life?
Draw a picture below of what you did, and make the picture look like it was drawn by the kid in the photo…
Closing Wish of Loving Kindness
Write one warm wish of loving kindness that you need right now.
(Example: “May I reconnect with joy, curiosity, and freedom—one playful step at a time.”)
May you know peace, love, and ease of being in the final days of this year.
With love,
Jennie