IWC – Growth Workbook – Printed Edition

A 6-Week Integrative Wellness Coaching Journey for Confidence, Balance & Personal Growth
You may know you’re ready for something different—more confidence, healthier boundaries, better habits—but still find yourself questioning your decisions or putting your needs last. Moving forward begins with understanding what keeps you stuck and choosing small actions you can realistically maintain.
 
The IWC – Growth Workbook gives you a structured space to do that work.
Created by Tabitha Newton, Certified Wellness Coach and founder of MC Integrative Wellness, this 34-page workbook guides you through six weeks of self-awareness, emotional reflection, confidence building, habit development, boundaries, and resilience. Each week combines a brief teaching with practical worksheets and reflection questions that connect personal growth to everyday choices.
 
What you’ll explore
Week 1: Self-Awareness & Wellness Goals
Start with a Self-Awareness Snapshot to identify when you feel most like yourself, what leaves you drained, the strengths you already possess, and what you want more of in your life.
Then choose up to three wellness goals, define how you’ll measure them, explain why they matter, and identify your first small step. Reflection questions help you consider previous obstacles and the support you need to move forward.
 
Week 2: Emotional Wellness & Mindset
Use a seven-day Emotion Check-In Log to record your feelings, triggers, physical sensations, and needs. This gives you space to notice patterns that can be easy to overlook when you’re moving through a busy day.
The Mindset Shift worksheet invites you to identify thoughts that keep you stuck and practice more constructive alternatives. You’ll also reflect on how you respond to overwhelm and what helps you return to calm.
 
Week 3: Confidence & Self-Empowerment
Build your own Evidence File with space to record 20 examples of times you showed courage, handled challenges, supported yourself, or made a difference.
The Standing in My Power worksheet helps you examine your inner critic, write a response you want to practice, recognize where you’ve been giving your power away, and choose one brave step. These exercises encourage you to draw confidence from your own experiences.
 
Week 4: Healthy Habits & Boundaries
Use the Habit Builder to connect new practices to routines you already have. Decide when and where you’ll practice, how you’ll reward yourself, and how you’ll return after a missed day.
A weekly habit tracker supports follow-through, while the boundaries worksheet helps you identify limits around time, energy, relationships, work, phone use, and rest—and consider how you’ll hold those limits.
 
Week 5: Personal Growth & Resilience
Create a Bounce-Back Plan for a current challenge by separating what you can control from what you cannot, identifying support, and choosing your next step.
Build a Resilience Toolkit for your body, mind, and spirit. Then reflect on a difficult season you’ve already navigated and the strengths you discovered along the way.
 
Week 6: Integration & Sustainable Wellness
Return to your original goals and assess your progress, what helped, and what comes next.
Create a Sustainable Wellness Plan with daily, weekly, and monthly practices, plus three steps to take when you feel off balance. Finish with a letter to yourself and reflections that acknowledge your progress and your next area of growth.
 
Designed to fit into real life
Set aside 20–30 minutes at least three times a week to work through the pages. As a coaching companion, this workbook also helps you organize observations and questions to bring into your sessions.
Includes six weekly sections, guided worksheets, an emotion log, habit tracker, weekly reflections, two notes pages, and spiritual encouragement with a closing Bible verse.
Give yourself a place to recognize your strengths, practice new choices, and keep growing—one manageable step at a time.
 
Printed edition details: A printed, bound copy of this 34-page workbook, ready to write in by hand and shipped to your door. Each copy is printed to order, so please allow 3–5 business days before it ships. Coaching sessions are purchased separately. Prefer instant access? Get the digital download here.
 
This workbook supports personal reflection and wellness education. It does not replace medical or mental health care.