https://www.dmtherapyservices.ca/blog daily 0.75 2026-03-15 https://www.dmtherapyservices.ca/blog/motivation-is-misunderstood monthly 0.5 2026-03-22 https://www.dmtherapyservices.ca/blog/reactive-and-proactive-coping monthly 0.5 2026-03-15 https://www.dmtherapyservices.ca/blog/2026-bingo monthly 0.5 2026-03-15 https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1767397528413-Q50U848YHHVL6OMOI9NY/Self+Care+Bingo+Instagram+Post+Game.png Blog - My 2026 New Year’s Resolution Bingo Card Above is my card for 2026 (you can see my 2025 card with more information on micro goals in my previous post), which may provide inspiration for a potential bingo card of your own. As a holiday gift of sorts, I've included a printable blank bingo card for you here, along with some tips and tricks below. https://www.dmtherapyservices.ca/blog/2025-bingo-reflections monthly 0.5 2026-01-02 https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/5cf95d0f-792c-43fb-b096-7cf5ed7ee5ec/2025+Bingo+Completed.png Blog - Reflecting on My 2025 Bingo Card Each blank on the card contained a goal to complete at any point in 2025. Most were micro goals, which are small, actionable steps to live by my values. For example, “go to a LGBTQ2S+ meeting” is a micro goal in service of my value of community, while “make a song cover” represents my value of musical creativity. Each of these steps on its own is ‘enough.’ At the same time, these micro goals can be low-pressure launchpads to live out my values in other, larger ways. On my bingo card, you can also find more intimidating items I included for fun, such as “listen through a whole podcast series” or “start a new fulfilling relationship.” These items were not about completion but rather important reminders to reflect on certain areas of my life throughout the year — knowledge-building and social life, respectively. Without further ado, here are my reflections on each of my 2025 micro goals. Goals are complete unless otherwise indicated. Stay tuned at the beginning of 2026 for my new bingo card and tips for creating your own! https://www.dmtherapyservices.ca/blog/visiting-family monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1764551201871-SZKSH1L74GMA6MZUCNIJ/unsplash-image-pL828pnwg4w.jpg Blog - Home for the Holidays - 1. Go outside… seriously. https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1764551750360-K3A3RDLVR7YC9EBTLN7S/unsplash-image-lcy4De9-9MY.jpg Blog - Home for the Holidays - 2. Find coping strategies that work for you When you think of “coping strategies,” you may imagine more ‘traditional’ methods, such as grounding exercises, deep breathing, or journaling. If these strategies work well for you, great! If not, that’s okay. Engaging in hobbies or creative pursuits, such as reading books, listening to music, or painting, can reduce stress. And yes, watching comfort TV shows and YouTube video essays can also count as coping strategies. https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1764551806789-8GMJEBKUX1U7CIQ9SU4L/unsplash-image-IxVSmiQKsH8.jpg Blog - Home for the Holidays - Have I dated anyone before? Am I dating anyone right now? How did the relationship start? How did you feel at the beginning? How did your feelings evolve as time passed? (Or how have they evolved up until now?) If the relationship has ended, why did it end? How did you feel at the end of the relationship? Across your past relationships, do you notice any patterns? https://www.dmtherapyservices.ca/blog/all-or-nothing-thinking monthly 0.5 2025-12-01 https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/b2073600-7718-4570-b7d9-701cfc6e2c3c/unsplash-image-dDZ1JjQXmlY.jpg Blog - All-or-Nothing Thinking - Ladder: Notice, name, and neutralize If all-or-nothing thinking is a habit, it can be broken with time and effort. Cognitive distortions, like all-or-nothing thinking, often feel automatic. You receive a rejection email, and you instantly think, “I am such a failure. I will never find a job.” Your hockey coach says you need to improve your stick technique, and your mind goes, “I am no good. I will be such a loser if I don’t make the team.” Notice, name, and neutralize — an acceptance and commitment therapy (ACT) technique — can help break the cycle of all-or-nothing thinking and promote cognitive flexibility, a less fixed mindset. The first step is to notice these thoughts as they occur. Look out for words like “always” or “never” that hint at a generalization being made. All-or-nothing thinking can also have an ‘anxious’ vibe, communicating worry about what your problems mean for the future. Get curious about your thoughts instead of judging them. The second step is to name the thought. Take a few deep breaths and focus on physical sensations that have been activated. Then, name the thought by saying either out loud or to yourself, “I am having the thought that [I am a failure],” replacing the content in the brackets with the content of your specific thought. Finally, the third step is to neutralize the thought by considering whether the thought works for you. Ask yourself, “Is it workable for me to think that [I am a failure]? Does it serve me and support me in living my life based on my values?” If the answer is yes, you can stop here. If the answer is no — which is probably the case if you have made it this far — replace your original thought with a more nuanced and balanced one. For instance, if your thought is, “I am such a failure. I will never find a job,” you may replace it with, “It is so difficult to find a job these days. I didn’t get the job this time, but that doesn’t mean I won’t succeed in the future.” Even adding the word “yet” to certain thoughts can encourage less rigid thinking, such as “I haven’t found a job yet” or “I can’t solve this yet.” The replacement thought should stick with the observable facts of what happened and sprinkle in some self-compassion. This process is by no means easy, but with practice, noticing, naming, and neutralizing will come faster to you. https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/890a4a48-7dbe-488d-94d7-376d3b56c109/unsplash-image-Us2KDzmnUCo.jpg Blog - All-or-Nothing Thinking - Bridge: Explore how you define ‘success’ and ‘failure’ through journaling We often throw these words around without interrogating how we define them. People define ‘success’ and ‘failure’ very differently depending on their upbringing and lived experiences. The success/failure binary can flatten how we experience life, so it can be helpful to remind ourselves of the grey areas, the nuance that creates the full spectrum of human experience. Regardless of whether you engage in all-or-nothing thinking or have perfectionist tendencies, consider journaling about your relationship with success and failure. How do you determine each? Is there a middle ground between them? How do you feel when you have achieved something? When you fail to achieve something? How do ‘success’ and ‘failure’ work for and/or against you? What have you gained from failure and lost from success? https://www.dmtherapyservices.ca/blog/winter-blues monthly 0.5 2026-03-15 https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1759880678564-WOYHB74DS6DY82N1FUCJ/unsplash-image-wuFrji4PH9c.jpg Blog - Warming Winter Blues - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1759880794919-Z1HCLFAC6TM6RGTH0BH3/unsplash-image-65n239KZs5U.jpg Blog - Warming Winter Blues - 1. Go outside… seriously. https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1759881079599-5CP2KDQAPGGR3139BQD8/unsplash-image-JXYdIWqA5IM.jpg Blog - Warming Winter Blues - 2. Prepare meals ahead of time Making meals each day requires multiple steps. You have to decide what to eat, create a list of groceries, shop for ingredients, and cook the meal. If left for the end of a cold, long day, cooking for yourself can be daunting. Meal prepping at the start of each week can reduce the mental and physical burden of having to plan and make meals each day. Your meals may even be more nutritious if you subsequently rely less on frozen meals and takeout. There are different ways to meal prep and plan, and plenty of articles online explaining how with helpful tips. There is no right or wrong: you can buy and prepare ingredients for all your lunches and dinners for the week, leaving the cooking itself for each day, or you can cook multiple portions of one recipe you can eat throughout the week. If you are still unsure about meal prepping, you can try it out by choosing one recipe each week you want to make, and buying and preparing the ingredients on a day you have some free time. And it is absolutely okay to skip meal prep if you are having a difficult day. https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1759881419577-KXYRD05DT6SCDQ80Y9PE/unsplash-image-nF8xhLMmg0c.jpg Blog - Warming Winter Blues - Have I had any crushes? What attracted me to them? If you have liked someone before, what stood out about them? Certain physical features? Aspects of their personality? Shared interests? Did the attraction feel romantic? Sexual? Platonic? A combination? If you haven't had a crush, take a moment to notice whether there are parts of you judging yourself about what you should or should not feel for others. Be open and curious, and think about what drew you to your friends or the people closest to you outside of family. Consider whether your feelings fall under sexual, romantic, or platonic attraction. Keep in mind that there is no right or wrong answer. https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1759882058764-8RJJWKLFR03IEW88DA3V/unsplash-image-u_z0X-yrJIE.jpg Blog - Warming Winter Blues - Have I dated anyone before? Am I dating anyone right now? How did the relationship start? How did you feel at the beginning? How did your feelings evolve as time passed? (Or how have they evolved up until now?) If the relationship has ended, why did it end? How did you feel at the end of the relationship? Across your past relationships, do you notice any patterns? https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/3586b393-12ec-4789-8fab-962f6ecd2626/unsplash-image-Dlnbpou4ES8.jpg Blog - Warming Winter Blues - 5. Connect with family and friends In colder weather, people often feel isolated and lonely, which can, understandably, harm their health over time. Coupled with the lack of energy and low mood that can arrive in wintertime, isolation can feel even more difficult to remedy. Put simply, being social can be a chore. Connecting with people doesn’t have to look one particular way. You can set up coffee dates with your friends, attend local community events, and volunteer in your community. However, connection can also look like chatting with a friend over video about what you are currently reading, casually watching TV with your family, or checking in over text with the people you care about. Online support groups and warmlines are alternatives, too, especially if your in-person circle is small. The presence of loved ones can enhance positive experiences and make boring or irritating tasks more tolerable. You could consider including someone as you complete daily tasks, such as going on walks, grocery shopping, or exercising. Finding ways, no matter how small, to build connection into your regular routine can do wonders for your mood. https://www.dmtherapyservices.ca/blog/perfectionism-goal-checklist monthly 0.5 2025-11-10 https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/4e6df5ab-82c4-4223-a8e1-84e22e3e8b64/unsplash-image-Da9lex6GnEM.jpg Blog - Making Life a Checklist - Ladder: Find the specific values buried within your ‘goals’ It can be easy for a perfectionist to get caught up in being a good partner, friend, parent, kid, or coworker. However, in the process, you may forget what makes someone ‘good’ in the first place. Moreover, if you are not careful, you may find yourself relying on external indicators of ‘goodness,’ which can often have more to do with other people’s judgments or other factors out of your control than your actual competency. If you are still trying to reach the big goals — that aren’t goals — we discussed at the beginning, you have probably been feeling a lot of pressure. The first step in turning those unreachable ‘goals’ into achievable actions is to identify the values you actually wish to have. It can be hard to parse out the values buried within your desire to be a good friend, for instance, but you can start by asking yourself, “How do I want to be and act in friendships?” or, “What behaviours do I want to avoid if I want to be a good friend?” If you are still unsure of where to start, Brené Brown has an extensive list of different values, and many other lists are available online. Values.guide adapts a list from The Happiness Trap by Russ Harris and has a quiz you can take that identifies values based on how you answer its questions. https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/105ee5ce-d5b2-4067-a582-4f93d8425112/unsplash-image-uGS_R4r46Cw.jpg Blog - Making Life a Checklist - Bridge: If you know what you value, start slow and small Some people know their values, whether that is being authentic, responsible, fun-loving, compassionate, or whatever else. It can be overwhelming to figure out how to embody those values, so starting slow and small can help. Try picking one value you wish to act on and find small ways throughout your day to behave in accordance with that value. For example, if you wish to embody the value of creativity, you may decide to spend 15 minutes per day following a creative pursuit, such as drawing, painting, engaging with music, dancing, or even daydreaming. Or you can choose to add creativity to an existing part of your routine. If you have a habit of reading a particular genre of books — like thrillers — try picking a completely different type of book to read, such as a nonfiction book or a romance. The important thing is not to put pressure on yourself to overhaul your entire personality or way of living life. You are gradually reprogramming your brain with new habits — a nonlinear process rife with setbacks. Be patient and compassionate with yourself: no one is perfect, and living a value-led life is not about measuring success and failure. You are not a failure at kindness if you forget to thank someone who helped you once, and you are not a failure at assertiveness if you don’t speak up in a meeting. You were not kind or assertive in those specific moments, but you are still living life guided by those values. https://www.dmtherapyservices.ca/blog/radical-hope monthly 0.5 2025-10-16 https://www.dmtherapyservices.ca/blog/find-your-therapist monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1758066390554-915BXFLWD5INHQ7Y9UB5/unsplash-image-m-82PNzgFq4.jpg Blog - How to Find Your Therapist - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.dmtherapyservices.ca/blog/sexuality-journal-prompts monthly 0.5 2025-11-10 https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1757185723806-05FNCVFLCJXCARJJM0VL/unsplash-image-8vaQKYnawHw.jpg Blog - Exploring Sexuality Through Journaling - What expectations were placed on me regarding attraction and marriage, if any? Who placed these expectations on you? Who did not? Were there consequences for family members or people close to you who did not meet these expectations? Did/do your feelings align with these expectations? In what way? https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1757185861041-J5DPGUBXNAYVERBIWPNK/unsplash-image-ZshVGzJ6a_s.jpg Blog - Exploring Sexuality Through Journaling - What does attraction feel like to me? What physical sensations do you experience when you are drawn to someone? Is there a distinction between feeling romantically, sexually, or platonically attracted? If so, what feels different about each type of attraction? https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1757185962194-P48G5G1WORN2KC5UR8OI/unsplash-image-JlOm3kz6S1I.jpg Blog - Exploring Sexuality Through Journaling - Have I had any crushes? What attracted me to them? If you have liked someone before, what stood out about them? Certain physical features? Aspects of their personality? Shared interests? Did the attraction feel romantic? Sexual? Platonic? A combination? If you haven't had a crush, take a moment to notice whether there are parts of you judging yourself about what you should or should not feel for others. Be open and curious, and think about what drew you to your friends or the people closest to you outside of family. Consider whether your feelings fall under sexual, romantic, or platonic attraction. Keep in mind that there is no right or wrong answer. https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1757186147314-KS2TAATR8ID91MA071AB/unsplash-image-mVH02yefmUs.jpg Blog - Exploring Sexuality Through Journaling - Have I dated anyone before? Am I dating anyone right now? How did the relationship start? How did you feel at the beginning? How did your feelings evolve as time passed? (Or how have they evolved up until now?) If the relationship has ended, why did it end? How did you feel at the end of the relationship? Across your past relationships, do you notice any patterns? https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1757186271512-BUEQUE4M2X8YFH7R70AI/unsplash-image-u96-HA3rlv8.jpg Blog - Exploring Sexuality Through Journaling - What do I currently want out of a relationship? What do you want emotionally? Romantically? Sexually? Logistically? Do you want these needs met by one person or multiple? https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1757186586717-MEVZPOOS31V8K4OSPS7L/unsplash-image-4zQ2XbNSexo.jpg Blog - Exploring Sexuality Through Journaling - What types of sexual and/or romantic relationships in media am I drawn to? Consider movies, TV shows, music, books, and fanfiction, as well as erotica and pornography. What is it about each relationship that resonates with you? Are you drawn to different dynamics in different media? https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1757186862546-OZDDRO1JMK0UJS73DT4T/unsplash-image-RoYwvk365KI.jpg Blog - Exploring Sexuality Through Journaling - Are there any labels I know that resonate right now? Consider what types of attraction you do or do not experience (romantic, sexual, emotional, platonic, etc.). Is gender identity a factor in what attracts you to people? How about gender expression? If gender is a factor, which genders are you attracted to? Does how your gender is perceived by a person impact how attracted you are to them? Consider different relationship configurations, if you wish. Exploring sites with lists of different sexualities, like this one, can be helpful. But it is also completely okay if no label seems to fit! https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/05692248-14aa-4f67-9143-1f8d6ed1ed9b/unsplash-image-nWX4pKwzLoE.jpg Blog - Exploring Sexuality Through Journaling - If I imagine my life 10 years in the future, what does it look like? Take yourself through what you’d want an ordinary day to look like. Who would you encounter throughout your day? What would you do together? Who do you see yourself coming home to after a long day at work, or who do you see walking through the door at the end of the day? Think about a holiday that you typically celebrate. In the future, how do you see yourself celebrating it? With whom are you celebrating? https://images.squarespace-cdn.com/content/v1/6802c00b1d780b2c31520875/1757187456034-KHM25PJEZXAKE3B3SHN2/unsplash-image-x8r8bOTp8Os.jpg Blog - Exploring Sexuality Through Journaling - Do I want to talk to someone about my sexuality or experiences with attraction? Are there family members, friends, or other loved ones who would listen to and support you? 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