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Rooted Tools

Free resources for your next step. Practical, therapist-created worksheets to help you understand what you are feeling, shift unhelpful patterns, and move forward with intention. Start with this month’s featured tool or explore the library by what you need today.

Featured this month:

Values Clarification Worksheet

When your choices feel unclear or disconnected from what matters most, identifying your core values can help you move forward with greater confidence and intention. This guided worksheet helps you name the values that shape your life, reflect on how closely your daily choices align with them, and choose one meaningful next step. Download the free Values Clarification Worksheet.

What do you need today?

Choose a path:

Understand my Thoughts

* CBT Basics

* Cognitive Distortions Activity

* ABCD Method

Understand and Manage my Emotions

* Feelings Wheel

* Journal Prompts

*Dealing with Negative Emotions

Make a Decision or Move Toward a Goal

* Values Clarification Worksheet

* Goal Setting

* Growth Circles

Support my Whole-Person Well-Being

* 5 Facets of Health

Reflect, Pray, or Slow Down

* Contemplative Prayer

Guided Meditation

Created by Rachael Nitz, a mental-health professional who believes practical tools can help make growth feel more understandable and approachable. These resources are educational and are not a substitute for therapy, crisis support, or medical care.

CBT Basics

Wondering why thoughts, emotions, and behaviors can feel so connected? This approachable introduction breaks down the basics of Cognitive Behavioral Therapy so you can recognize the cycle and begin making intentional changes. Download the guide to get started.

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Cognitive Distortions

Caught in a thought pattern that makes a situation feel worse? This activity helps you identify 15 common cognitive distortions and practice challenging them with a more balanced perspective. Download it and work through one thought today.

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ABCD Method

Caught in a thought pattern that makes a situation feel worse? This activity helps you identify 15 common cognitive distortions and practice challenging them with a more balanced perspective. Download it and work through one thought today.

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Journal Prompts

Want to journal but never know what to write? These 35 thoughtful prompts make it easier to begin, explore what is beneath the surface, and build a meaningful reflection practice. Download the list and choose the question that speaks to you today.

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Progressive Muscle Relaxation

Feeling tense, restless, or physically wound up? This guided practice walks you through gently tensing and relaxing muscle groups so you can notice where stress is held and help your body settle. Download it and follow the steps at your own pace.

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Self-Compassion Practice

When your inner voice turns critical, this practice helps you pause and respond to yourself with the same care you would offer someone you love. Download it to practice a kinder, steadier response in a difficult moment.

Dealing with Negative Emotions

A practical resource is coming soon to help you understand difficult emotions, respond with greater care, and choose coping strategies that fit the moment. Check back for the release.

Feelings Wheel

Struggling to put what you feel into words? The Feelings Wheel helps you identify and name emotions more precisely so you can understand your experience, communicate clearly, and choose a helpful response. Download it for an easy visual check-in.

Active Listening & Healthy Communication

Want conversations to feel clearer and more connected? This tool helps you practice active listening, express yourself with care, and reduce common communication breakdowns. Download it and try one skill in your next conversation.

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Relationship Needs & Expectations

Unspoken needs and assumptions can create distance. This reflection helps you identify what you need, notice the expectations you bring into relationships, and prepare for a more honest conversation. Download it to clarify what matters before you talk.

Boundaries & Assertiveness

If saying no feels difficult or your limits are often overlooked, this tool can help you define a healthy boundary and communicate it clearly and respectfully. Download it to prepare words you can use in a real situation.

Values Clarification Worksheet

When a decision feels unclear, your core values can point you toward what matters most. This guided worksheet helps you name your values, notice where life feels out of alignment, and choose one meaningful next step. Download the free worksheet and begin today.

Download

Goal Setting

Have a goal in mind but need a realistic way forward? This chart helps you set meaningful goals across the five facets of health and turn them into clear, manageable actions. Download it and map out your first step.

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Growth Circles

Ready to grow without pushing yourself too far, too fast? Growth Circles helps you distinguish your comfort, growth, and overwhelm zones so you can choose challenges that stretch you safely and intentionally. Download it to plan your next manageable step.

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Rooted & Strong

Want to feel more grounded as you grow? Rooted & Strong helps you recognize the strengths, supports, and values that keep you steady while identifying where you want to stretch next. Download it to name what anchors you and choose one intentional step forward.

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5 Facets of Health

Want a fuller picture of your well-being? Explore the five connected facets of health and see where you feel supported—and where you may want to grow. Download the guide to choose one area to nurture next.

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Contemplative Prayer

This is your Team Member description. Use this space to write a brief description of this person’s role and responsibilities, or add a short bio.

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Guided Meditation

Need a quiet way to reconnect with God? This guided practice blends meditation and scripture to help you slow down, become present, and deepen your prayer life. Download it and set aside a few peaceful minutes today.

"I am" Poem Reflection

Looking for a creative way to reflect on who you are? This guided poem invites you to explore your identity, experiences, hopes, and strengths through simple “I am” prompts. Download it and create a personal reflection that is uniquely yours.

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Keep growing beyond the worksheet. Rooted Tools are designed to help you take one meaningful step at a time. When you are ready to go deeper, visit the Rooted store for Rachael’s book, updates on her upcoming book, and encouraging merchandise created to support reflection, growth, and intentional living. Primary button: Explore the Rooted Store. Secondary link: See the book and what’s coming next.

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