Pause And Pivot Journal
Pause & Pivot
Personal Reflection & Growth Journal • Page 1 of 2
Self-Check & Awareness
Name:
Date:
Time / Class:
1
Name My Feelings & Energy
Check all emotions you felt during the moment
Frustrated
Overwhelmed
Angry / Mad
Anxious / Worried
Embarrassed
Excluded / Hurt
Bored / Restless
Tired / Drained
Emotion Intensity Scale:
1 (Mild)
1 2 3 4 5
5 (Extreme)
Physical Body Clues:
Heart racing Tight fists Clenched jaw Hot face Stomach flutter
What sparked this feeling? (What happened right before you felt this way?)
2
Reflect on Choices & The Ripple Effect
Honest & non-judgmental observation
What was the specific action or choice I made when I had those feelings?
How did my choice affect ME?
How did my choice affect OTHERS? (peers, teacher, class)
Looking back at that moment, was that choice:
Helpful / Safe Unhelpful / Escalating Hurtful / Disruptive
Remember: Mistakes are how we learn when we take time to reflect honestly. Turn to Page 2 to Regulate & Plan →
Reset & Rebuild
Personal Reflection & Growth Journal • Page 2 of 2
Regulation & Action Plan
Current Readiness Check:
Calm & ready to rejoin Need 2-3 more minutes Need a brief check-in talk
3
Practice Regulation & Calming Tools
Select strategies you used or can use
Box Breathing In 4, hold 4, out 4
Water Break Slow cool sips
Quiet Corner Low-stimulation space
Physical Release Wall push / shoulder rolls
Doodling / Notes Scribble or write
5-4-3-2-1 Grounding 5 see, 4 feel, 3 hear
Ask to Talk Step outside with adult
Silent 10 Count Count backward slowly
What strategy helped you calm your nervous system today? How did your body feel after?
4
Plan for Next Time & Restorative Steps
Moving forward with accountability
How can I make things right or repair trust with anyone impacted? (e.g., sincere apology, cleaning up a mess, completing missed work, offering peer space)
My "If-Then" Action Plan for Next Time
IF I start feeling:
INSTEAD OF:
I WILL TRY TO:
Student Signature & Commitment:
X
Teacher / Counselor Check-in:
X
You are in control of your future choices. Thank you for reflecting and repairing! Classroom SEL Resource