Chapel Service

Colorado National Speedway

June 8, 2019

“Life Tools – A Self Assessment”

Bob Butcher


Kathy and I have been bringing you a series of “Life Tools” in our Chapel/Church messages at each NASCAR K&N Pro Series events this year and this one can be added to the series.  The series are free to be passed on to others and meant to be used privately or in a group discussion as you see fit, but as always, free of charge and not meant to cost you financially unless you determine to seek a Christian Counselor in your home town because it is the logical step to your healing and personal growth.  With  that made completely plain let me continue to today’s Self-Assessment tool.


We have a strong desire to do life well, to maximize our potential, and most importantly to reflect the image of our Creator.

Our minds are powerful, and our thoughts shape who we are and will become. Our life matters! We can change the world!  However, it starts with taking care of ourselves and a big part of that is our self help and keeping a peaceful mind between our ears.  “As someone thinks within himself, so he is.”    Proverbs 23:7

That ALL starts with Christ.

John 10: 9-10

“Yes, I Am the gate. Those who come in through me will be saved. They will come and go freely and will find good pastures. 10 The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life.”


Coming up I will share about caring for our mind in another Chapel, but for now here are check these out why our mind is so important to care for:

Here are 7 verses about the power of your thoughts and mind:

“Today I have given you the choice between life and death, between blessings and curses. Now I call on heaven and earth to witness the choice you make. Oh, that you would choose life, so that you and your descendants might live!”   Deuteronomy 30:19


“Do not copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect.”   Romans 12:2


“God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”

-2 Tim. 1: 7.


“I lavish unfailing love to a thousand generations. I forgive iniquity, rebellion, and sin. But I do not excuse the guilty. I lay the sins of the parents up on their children and grandchildren; the entire family is affected — even children in the third and fourth generations.”   Exodus 34:7


“We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ.”   2 Corinthians 10:5


“Be still and know that I am God.”  Psalms 46:10


“Whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable — if anything is excellent or praiseworthy — think about such things.”  Philippians 4:8


Self-Care Assessment

The following worksheet for assessing self-care is not exhaustive, merely suggestive. Feel free to add areas of self-care that are relevant for you and rate yourself on how often and how well you are taking care of yourself these days.


When you are finished, look for patterns in your responses. Are you more active in some areas of self-care but ignore others? Are there items on the list that make you think, “I would never do that”? Listen to your inner responses, your internal dialogue about self-care and making yourself a priority. Take particular note of anything you would like to include more in your life.


Rate the following areas according to how well you think you are doing:

3 = I do this well (frequently)

2 = I do this OK (occasionally)

1 = I barely or rarely do this

0 = I never do this

? = This never occurred to me


Physical Self-Care

  • ____ Eat regularly (e.g. breakfast, lunch, and dinner)
  • ____ Eat healthily
  • ____ Exercise
  • ____ Get regular medical care for prevention
  • ____ Get medical care when needed
  • ____ Take time off when sick
  • ____ Get massages
  • ____ Dance, swim, walk, run, play sports, sing, or do some other fun physical activity
  • ____ Take time to be sexual with my Wife/Husband if married
  • ____ Get enough sleep
  • ____ Wear clothes I like
  • ____ Take vacations
  • ____ Other ways that apply specifically to you: (note what that is here & score it)


Psychological Self-Care

  • ____ Take day trips or mini-vacations
  • ____ Make time away from telephones, email, and the Internet
  • ____ Make time for self-reflection
  • ____ Notice my inner experience – listen to my thoughts, beliefs, attitudes, feelings
  • ____ Have my own personal psychotherapy
  • ____ Write in a journal
  • ____ Read literature that is unrelated to work
  • ____ Do something at which I am not expert or in charge
  • ____ Attend to minimizing stress in my life
  • ____ Engage my intelligence in a new area, like: go to an art show, sports event, theatre
  • ____ Be curious
  • ____ Say no to extra responsibilities sometimes
  • ____ Other: ways that apply specifically to you: note what that is here & score it)


Emotional Self-Care

  • ____ Spend time with others whose company I enjoy
  • ____ Stay in contact with important people in my life
  • ____ Give myself affirmations, praise myself
  • ____ Love myself
  • ____ Re-read favorite books, re-view favorite movies
  • ____ Identify comforting activities, objects, people, places and seek them out
  • ____ Allow myself to cry (yeah, it’s okay guys)
  • ____ Find things that make me laugh
  • ____ Express my outrage in social action, letters, donations, meetings & legal ways
  • ____ Other ways that apply specifically to you: (note what that is here & score it)


Spiritual Self-Care

  • ____ Make time for reflection
  • ____ Spend time in nature
  • ____ Find a spiritual connection or community church – ask Bob or Kathy for a reference
  • ____ Be open to inspiration
  • ____ Cherish my optimism and hope
  • ____ Be aware of non-material aspects of life
  • ____ Try at times not to be in charge or the expert
  • ____ Be open to not knowing
  • ____ Identify what is meaningful to me and notice its place in my life
  • ____ Meditate on Bible scripture
  • ____ Pray – learn how too – talk with Bob or Kathy
  • ____ Sing
  • ____ Have experiences of awe
  • ____ Contribute to causes in which I believe
  • ____ Read inspirational literature or listen to inspirational talks, music
  • ____ Other ways that apply specifically to you: (note what that is here & score it)


Relationship Self-Care

  • ____ Schedule regular dates with my spouse – if single: group of best friends
  • ____ Schedule regular activities with my children
  • ____ Make time to see friends
  • ____ Call, check on, or see my relatives
  • ____ Spend time with my pets / companion animals
  • ____ Stay in contact with faraway friends
  • ____ Make time to reply to personal emails and letters; send holiday cards
  • ____ Allow others to do things for me
  • ____ Enlarge my social circle
  • ____ Ask for help when I need it
  • ____ Share a fear, hope, or secret with someone I trust
  • ____ Other ways that apply specifically to you: note what that is here & score


Workplace or Professional Self-Care

  • ____ Take a break during the workday (lunch)
  • ____ Take time to chat with co-workers
  • ____ Make quiet time to complete tasks
  • ____ Identify projects or tasks that are exciting and rewarding
  • ____ Set limits with clients and colleagues
  • ____ Balance my caseload so that no one day or part of a day is “too much”
  • ____ Arrange work space so it is comfortable and comforting
  • ____ Get regular supervision or consultation
  • ____ Negotiate for my needs (benefits, pay raise)
  • ____ Have a peer support group
  • ____ (If relevant) Develop a non-trauma area of professional interest
  • ____ other ways that apply specifically to you: note what that is here & score)


Overall Balance

  • ____ Strive for balance within my work-life and work day
  • ____ Strive for balance among work, family, relationships, play, and rest


Other Areas of Self-Care that are Relevant to You (Note them here & score





Adapted from our YWAM Salem Pastoral Care Group: Amy VanSickle and Linda Ardelean

Wording and additions: Bob Butcher