TOTALLY TORI | Where Wellness Meets Confidence

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Totallytoriarmstrong.com/contact Boundaries & People Pleasing Worksheet This worksheet will help you reflect on where you’re stuck in people-pleasing patterns, and guide you to create healthy boundaries that protect your time, energy, and confidence. Be honest—this is for YOU. Reflection Questions • Where in my life do I most often say 'yes' when I want to say 'no'? __________________________________________________________________________ __________________________________________________________________________ • What am I afraid will happen if I disappoint someone? __________________________________________________________________________ __________________________________________________________________________ • When was the last time I felt resentful because I overcommitted? __________________________________________________________________________ __________________________________________________________________________ • What would change in my life if I stopped people pleasing? __________________________________________________________________________ __________________________________________________________________________ Boundary Building Prompts • One boundary I want to set this week is: __________________________________________________________________________ __________________________________________________________________________ • A phrase I can practice saying instead of 'yes' is: __________________________________________________________________________ __________________________________________________________________________ • One person I need to set a boundary with is: __________________________________________________________________________ _________________________________________________________________

Totallytoriarmstrong.com/contact Quality Interaction Cheat Sheet Use these simple strategies to transform everyday interactions into meaningful connections. Keep this cheat sheet handy as a reminder to choose connection over disconnection. • ■ **The 5-Minute Rule:** Give loved ones 5 minutes of undivided attention when they enter the room—phones down, eyes up. • ■ **Eye Contact + Name:** Look people in the eye and use their name—it signals presence and respect. • ■ **Ask Better Questions:** Swap 'How was your day?' for 'What made you smile today?' or 'What was the highlight?' • ■ **Listen Without Fixing:** Sometimes people don’t need advice—they just need to feel heard. Nod, reflect, and hold space. • ■ **Be Where Your Feet Are:** Whether at dinner, a game, or a meeting—be fully present in that moment.

Totallytoriarmstrong.com/contact Daily Intentional Business Routine Checklist Use this checklist to stay focused and intentional with your business each day. Post it where you’ll see it—your desk, planner, or even your car during practice time. These small, consistent moves will compound into big results. • ■■ Morning Clarity: Write down your top 3 business moves for the day. • ■ Block Your Pockets of Time: Label school drop-off, practice, or errands with specific business tasks. • ■ Connection Mode: Send messages, follow-ups, and voice notes (no distractions). • ■ Creation Mode: Draft content, posts, or reels without hopping into DMs. • ■ Power Bursts: Work in 20-minute focused sprints instead of waiting for a full hour. • ■ Automate & Save Time: Schedule posts, use scripts, and set reminders. • ■ Evening Reset: Review what got done, celebrate wins, and reset for tomorrow. • ■ Intentional Mindset: Remind yourself WHY you’re building this business and who you’re doing it

Totallytoriarmstrong.com/contact This worksheet will help you reflect on where you’re surviving and create intentional actions to start thriving. Be honest with yourself—awareness is the first step to transformation. Step 1: Identify Where You’re Surviving Area Surviving Looks Like... Thriving Looks Like... Health Skipping workouts, low energy, quick fixes Consistent movement, nourishing fuel, energy all day Business Busy work, no clear goals, burnout Focused on priorities, clarity, steady growth Relationships Surface conversations, resentment, disconnection Quality time, honesty, laughter, connection Mindset Negative self-talk, autopilot, stuck Positive input, gratitude, growth mindset Step 2: Reflection • Where in my life do I feel like I’m just surviving? __________________________________________________________________________ __________________________________________________________________________ • What habits, thoughts, or commitments keep me stuck there? __________________________________________________________________________ __________________________________________________________________________ • What does thriving look like to ME in this area? __________________________________________________________________________ __________________________________________________________________________ Step 3: Action Plan Choose one area to focus on this week. Write a small daily action that will help you shift from surviving to thriving. Example: If you’re surviving in health, commit to a 15-minute walk each day this week. My Thrive Action This Week: _________________________________ _________________________________________________________________________

Totallytoriarmstrong.com/contact Workshop Ideas & Tips Here are some practical workshop ideas and tips you can use for team trainings, community challenges, or confidence-building events. These can be adapted for in-person or virtual sessions. ● ■ Boldness Self-Audit: Walk participants through reflecting on where they’re playing small, then guide them to write one bold step they’ll take this week. ● ■ Own Your Week Reset: Teach simple planning hacks—top 3 priorities, calendar blocking, and Sunday resets. ● ■ Confidence Power Hour: Role-play situations where participants practice speaking with confidence, saying no, or sharing their story. ● ■ Declutter Challenge: Pick one small space (desk, digital inbox, or bag) and clear it during the session—showing how small wins create momentum. ● ■ Energy Reset Routine: Share a mini toolkit with breathwork, movement, and affirmations to shift energy instantly. ● ■ Connection Circles: Pair people to share one overwhelm trigger and one strategy they’ll use to take control. ● ■ Implementation Sprint: Give participants 20 minutes to execute one task they’ve been putting off, then celebrate competitions together.

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http://Totallytoriarmstrong.com/contact art your mornings with intention! Use this checklist to design a simple routine that sets the tone for your day. Choose at least 3 of the 5 pillars, and commit for one week to see how your energy and focus shift. The 5 Morning Routine Pillars • Movement: Stretch, walk, yoga, or workout (5–20 minutes). • Mindset: Journal, meditate, pray, or visualize your goals (5–10 minutes). • Fuel: Drink water first, then enjoy coffee/tea and a nourishing breakfast. • Plan: Write down your top 3 priorities for the day. • Inspiration: Read 10 pages, listen to a podcast, or write affirmations. Example 30-Minute Morning Routine Time Activity 5 min Stretch / quick workout 5 min Journal gratitude + visualize 5 min Review top 3 priorities 5 min Read or listen to something inspiring 10 min Breakfast / hydrate / coffe

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