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The complete 5 Bs framework, in one place
Everything you need to care for yourself, in one workbook — guided by the 5 Bs.
Self-care is not a reaction to exhaustion or crisis. It is an intentional, ongoing practice of returning to the most important relationship you will ever have: the one with yourself. The Ultimate Self-Care Workbook gives that practice a clear, workable structure.
Everything in this workbook is organized around the 5 Bs Framework, five dimensions of caring for yourself that together form a complete whole:
• Breath — regulation and presence, the body’s most immediate path back to calm.
• Boundaries — limits and self-protection, an agreement you make with yourself first.
• Belonging — connection within and without, beginning with belonging to yourself.
• Balance — sustaining the life you are building, without leaving yourself off the list.
• Belief — reclaiming your foundation, and what you believe about your own worth.
This is a standalone guide. You do not need any other book to use it. It teaches each B in plain language, helps you assess where you are today, and then walks you through guided activities, reflection, and journaling for each area. A built-in diagnostic quiz helps you find your starting point, and a “Start Here” map sends you straight to the right page based on how you are feeling that day.
It is designed to be returned to, not finished once. Alongside the teaching and exercises, you will find a seven-day guided practice for each B, a repeatable 30-day practice log, integration tools for harder moments, and re-assessment pages so you can see how far you have come over time. Whether you have five minutes or an afternoon, whether it is your first day or your four-hundredth, there is a page that meets you where you are.
Written by Dr. Myra Wilkinson, PhD, LMFT-S, the workbook brings a clinician’s care to a format anyone can use on their own, at their own pace.
What’s inside
• A complete teaching guide to the 5 Bs, written for first-time readers and longtime practitioners alike.
• A “Which B Is Holding You Back?” quiz with scoring, so you know exactly where to begin.
• A “Start Here” map that routes you by how you feel today, so returning is always easy.
• Five full sections each with a teaching page, self-assessment, guided activities, and journaling space.
• A seven-day deep dive for every B, with one small, doable practice per day.
• Personal dashboards a one-page summary for each B that you fill in and return to.
• Integration tools a regulation reset, a nervous system check-in, a burnout recovery roadmap, and a personal self-care safety plan.
• A repeatable 30-day practice log plus an ongoing maintenance plan, to turn insight into daily habit.
• Progress tracking full re-assessment and quarterly check-in pages to measure what has shifted.
• Reference section a 5 Bs summary, a glossary of key terms, and supportive resources.
150 pages. Fully fillable, with a clickable table of contents, bookmarked sidebar navigation, and page numbers throughout.
Who it’s for
This workbook is for anyone who wants to care for themselves more intentionally and is ready for structure rather than vague advice. It is especially suited to people who feel stretched thin, who give more than they receive, who are recovering from burnout, or who simply want a steady, year-round practice of returning to themselves.
It works for complete beginners, since it teaches the framework from the ground up, and for those already familiar with self-care work who want one organized place to go deeper.
Format & compatibility
• Instant digital download a single high-resolution PDF, ready to use the moment you receive it.
• Fully fillable on your device type directly into the fields on a computer, or open it in a PDF reader.
• Tablet and stylus friendly import it into apps like GoodNotes, Notability, or Penly and handwrite on every page.
• Print-friendly standard US Letter size, ready to print at home or at a copy shop.
• Easy to navigate a clickable table of contents and bookmarked sections let you jump anywhere in seconds.
This workbook is an educational and wellness resource for personal reflection and self-care. It is not a substitute for therapy or professional mental health treatment. For single-user, personal use only; please do not resell or redistribute.
The complete 5 Bs framework, in one place
Everything you need to care for yourself, in one workbook — guided by the 5 Bs.
Self-care is not a reaction to exhaustion or crisis. It is an intentional, ongoing practice of returning to the most important relationship you will ever have: the one with yourself. The Ultimate Self-Care Workbook gives that practice a clear, workable structure.
Everything in this workbook is organized around the 5 Bs Framework, five dimensions of caring for yourself that together form a complete whole:
• Breath — regulation and presence, the body’s most immediate path back to calm.
• Boundaries — limits and self-protection, an agreement you make with yourself first.
• Belonging — connection within and without, beginning with belonging to yourself.
• Balance — sustaining the life you are building, without leaving yourself off the list.
• Belief — reclaiming your foundation, and what you believe about your own worth.
This is a standalone guide. You do not need any other book to use it. It teaches each B in plain language, helps you assess where you are today, and then walks you through guided activities, reflection, and journaling for each area. A built-in diagnostic quiz helps you find your starting point, and a “Start Here” map sends you straight to the right page based on how you are feeling that day.
It is designed to be returned to, not finished once. Alongside the teaching and exercises, you will find a seven-day guided practice for each B, a repeatable 30-day practice log, integration tools for harder moments, and re-assessment pages so you can see how far you have come over time. Whether you have five minutes or an afternoon, whether it is your first day or your four-hundredth, there is a page that meets you where you are.
Written by Dr. Myra Wilkinson, PhD, LMFT-S, the workbook brings a clinician’s care to a format anyone can use on their own, at their own pace.
What’s inside
• A complete teaching guide to the 5 Bs, written for first-time readers and longtime practitioners alike.
• A “Which B Is Holding You Back?” quiz with scoring, so you know exactly where to begin.
• A “Start Here” map that routes you by how you feel today, so returning is always easy.
• Five full sections each with a teaching page, self-assessment, guided activities, and journaling space.
• A seven-day deep dive for every B, with one small, doable practice per day.
• Personal dashboards a one-page summary for each B that you fill in and return to.
• Integration tools a regulation reset, a nervous system check-in, a burnout recovery roadmap, and a personal self-care safety plan.
• A repeatable 30-day practice log plus an ongoing maintenance plan, to turn insight into daily habit.
• Progress tracking full re-assessment and quarterly check-in pages to measure what has shifted.
• Reference section a 5 Bs summary, a glossary of key terms, and supportive resources.
150 pages. Fully fillable, with a clickable table of contents, bookmarked sidebar navigation, and page numbers throughout.
Who it’s for
This workbook is for anyone who wants to care for themselves more intentionally and is ready for structure rather than vague advice. It is especially suited to people who feel stretched thin, who give more than they receive, who are recovering from burnout, or who simply want a steady, year-round practice of returning to themselves.
It works for complete beginners, since it teaches the framework from the ground up, and for those already familiar with self-care work who want one organized place to go deeper.
Format & compatibility
• Instant digital download a single high-resolution PDF, ready to use the moment you receive it.
• Fully fillable on your device type directly into the fields on a computer, or open it in a PDF reader.
• Tablet and stylus friendly import it into apps like GoodNotes, Notability, or Penly and handwrite on every page.
• Print-friendly standard US Letter size, ready to print at home or at a copy shop.
• Easy to navigate a clickable table of contents and bookmarked sections let you jump anywhere in seconds.
This workbook is an educational and wellness resource for personal reflection and self-care. It is not a substitute for therapy or professional mental health treatment. For single-user, personal use only; please do not resell or redistribute.