Daily wellness

Gratitude & reflection

Not forced positivity. Three small true things, and a question worth sitting with.

Three things, however small

Anything else about today

Reflection prompts

Use one when the page is blank

What was the hardest hour today, and what got you through it?

What did your body need today that you gave it — or didn't?

Who did you speak to today, and how did it leave you feeling?

What is one thing you are dreading this week? What is one small preparation for it?

What did you manage today that would have felt impossible a month ago?

What would you say to a friend in your exact situation right now?

What is one thing you have been avoiding saying out loud?

Where did you find a moment of ease, however brief?

Affirmations that are not hollow

Aimed slightly ahead of where you are, not at a fantasy

This is hard, and I am still here.I can do the next ten minutes.Rest is part of my treatment, not a reward for finishing it.My worth is not measured by what I produced today.I am allowed to ask for help. That is what people who love me are for.I will feel differently about this in a few hours.I have survived every worst day so far.I can be frightened and still take the next step.My body is doing more work than anyone can see.I do not have to be positive to be brave.Small is not nothing. Small is what today allows.I am more than my diagnosis, my scans and my numbers.

Afya Companion offers education and self-help support. It does not diagnose, treat or replace care from your doctor, nurse, psychologist or dietitian. If something in your health changes, speak to your care team.