‘I am’ worksheet

If you’re a therapist looking for an “I am” worksheet, this article provides therapists with a free “I am” worksheet to share with clients, along with several “I am awesome because” examples.

Self-identity greatly impacts a person's thoughts, beliefs, and behaviors, which influence their interactions with others. Helping clients understand and change how they see themselves is a key part of therapy. 

This free resource can help clients explore and reframe their self-identity, especially when dealing with negative self-perceptions.

This article discusses the benefits of the “Who I am” worksheet and how to use it, provides several “I am awesome because” examples, and offers a free “I am” worksheet you can download above and save to your electronic health record (EHR) to share with clients.

What is an 'I am' worksheet?

An “I am” worksheet is a helpful tool for individuals to explore their identities by reflecting on their personal traits, values, support system, and goals. 

Its main purpose is to promote self-discovery and awareness. This allows clients to express who they are.

The “I am” worksheet can be helpful in several different settings. For example, it can assist clients facing identity crises, such as adolescents figuring out who they are and their place in society. 

Adults going through midlife crises or trying to redefine their identity after major life events—like divorce, career changes, or loss—may use the worksheet to better understand their changing sense of self. 

According to research, developing our identity doesn’t end in adolescence; it continues into adulthood. This journey involves taking in new experiences, reevaluating beliefs, adapting to new situations, and embracing lifestyle changes.

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Benefits of using an 'I am' worksheet

An “I am” worksheet encourages clients to reflect on how they see themselves, which allows them to identify patterns in their thoughts, behaviors, and emotional responses. 

Through completing the activity, they can realize their strengths and weaknesses, including areas where they need to improve. 

Some specific benefits of using the “I am” worksheet in professional settings and for personal development include:

• Gain insight into their thought patterns
• Understand how certain beliefs about themselves affect their emotions
• Focus on positive attributes and personal achievements for increased confidence
• Set goals for self-improvement
• Shift a client’s focus from harsh self-judgment to a more balanced understanding of their identity
• Become kinder and more compassionate toward themselves

For example, a client doubting her abilities after losing her job may identify negative beliefs about herself, such as thinking she’s “not good enough.” 

In doing so, she also recognizes positive traits, such as being dedicated and a good problem-solver. 

Next, she challenges her negative thoughts and realizes that one setback doesn’t define her worth. 

'I am awesome because' examples

One of the best things about the “I am” worksheet is that clients can focus on their positive qualities, which builds their self-esteem. 

Here are some examples of statements that clients might create while completing the worksheet using the phrase “I am awesome because” to help reshape their self-perception:

• “I am awesome because I find solutions even in difficult situations.”
• “I am awesome because I put in the effort.”
• “I am awesome because the people I care about and those I work with can count on me.”
• “I am awesome because I make an effort to create positive interactions.”
• “I am awesome because I use challenges as opportunities to grow and improve myself.” 

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How to use the 'I am' worksheet

When answering the worksheet, clients should approach each section thoughtfully and honestly. 

Remind them to take their time to write down their personal qualities, self-perceptions, goals, interests, and more. 

After the activity, review their responses together to identify common themes and insights. You can also allow them to engage in journaling to deepen their understanding. 

Finally, encourage clients to engage in practices that reflect their positive qualities and values. 

They can regularly revisit the “I am” worksheet to stay self-aware and make progress in their personal growth. 

'I am' worksheet for adults

An “I am” worksheet can be used by both adolescents and adults, but their focus differs. 

Younger clients often use it to address immediate concerns, such as school and friendships, while adults tend to explore more complex themes like career identity and personal goals shaped by their life experiences.

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