Mapping Your Needs Workbook

Do you ever feel like something is off but you can't quite put your finger on what you actually need? Like you're running on empty but don't even know where to start?

Yeah, it's about that. 

The Mapping Your Needs Workbook was created to help you figure out what you actually need, not what you think you should need, not the watered-down version that keeps everyone else comfortable. The real thing. Your real needs that work for the real you.

It's especially helpful if you're neurodivergent, burned out, anxious, depressed, or just running on fumes and struggling to connect with what's going on inside. Because the more you push needs down or mask what you need - the harder it can be to identify them.

What's inside:

• An introduction to 8 need zones: Rest, Boundaries, Space, Support, Regulation, Structure, Safety, and Autonomy
• A visual Needs Map so you can see where you're struggling at a glance
• Exploring the Needscapes, a  breakdown of what each need actually looks like in practice
• Unnoticed and Unmet Needs covering what shows up in your body, emotions, behavior, and thoughts
• A Spotting Hidden Needs worksheet that helps you trace behaviors like procrastinating or snapping at people back to what's actually going on
• What Gets in the Way? to see both personal barriers and bigger systemic ones like hustle culture, gender expectations, and mental health stigma
• A deep dive page to map out your energy leaks, recurring frustrations, avoidance patterns, and quiet wishes
• Individual two-page spreads for each of the 8 need zones, each with a description, a reflection worksheet, small and bigger self-care assignments, and little bit-sized pieces of information
• A Personal Needs Map to fill in with your own specific needs once you've done the work
• An Easy Needs Translator worksheet to turn feelings and behaviors into actual, specific asks
• A reflection page with prompts to close out and a 30-day check-in reminder

This workbook meets you where you are. It's not meant to be done all at once but one need at a time, trying to build up those systems.

Workbook Details:
- 28-page PDF workbook (includes full-color + black-and-white versions)
- Letter size (8.5 × 11 inches)
- Digital-fill enabled (if you don't have a printer you can still fill it out using a phone, tablet, or computer)
- Compatible with GoodNotes, XoDo, Adobe Reader, and more

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📩 INSTANT DIGITAL DOWNLOAD: Immediately after your purchase, you'll receive a link to download your files.

🖨️ You can fill it in digitally using Adobe Reader, Xodo, or GoodNotes, or print it from home or at a print shop like Staples, FedEx, or UPS, whichever works best for you.

🔐 FOR PERSONAL USE ONLY: All materials and designs are © and property of Dominee Calderon at Self-Love Rainbow LLC. Not for resale or redistribution. You can purchase a Private Use License to use one-on-one with clients. Private Practice License Here.

🌈 I am not a mental health professional. These tools are crafted from personal experience and are meant to be used as a peer-to-peer resource. They are not a replacement for professional advice and I always recommend working with a therapist if possible!

🧾REFUND POLICY: Refunds can only be offered if the digital files have not been downloaded.