Interactive workbook
Crown Work
Every chapter has its own ten prompts — no recycled questions. Print them, write in them, come back in six months and read what you thought.
The ten movements
- 01What I Realized
- 02What I Need to Release
- 03What I Need to Protect
- 04What I Want
- 05What I Am Afraid Of
- 06What I Can Control
- 07One Conversation I Need to Have
- 08One Boundary I Need to Set
- 09One Thing I Will Do for Myself
- 10My Crown Commitment
Chapter 01
The Woman in the Mirror
01What I Realized
Which part of today did you spend being yourself, and which part did you spend being useful?
02What I Need to Release
Name one label you have been dragging around that never actually fit.
03What I Need to Protect
What is one quality of yours that you would fight to keep, even if it cost you approval?
04What I Want
If nobody needed anything from you for a month, what would you go do?
05What I Am Afraid Of
What are you afraid you'd find if you sat with yourself in silence?
06What I Can Control
List three things about your day that are genuinely yours to decide.
07One Conversation I Need to Have
Who do you need to correct — gently — about who you are now?
08One Boundary I Need to Set
Where do you need to stop explaining yourself to people who already decided?
09One Thing I Will Do for Myself
Choose one small thing today that has no purpose except that you like it.
10My Crown Commitment
Finish this: for the next thirty days, I will speak about myself like someone I respect, which means…
Chapter 02
Stop Shrinking to Fit
01What I Realized
Where did you make yourself smaller today, and who was it for?
02What I Need to Release
What habit of over-explaining are you ready to put down?
03What I Need to Protect
Which of your opinions deserves protection from other people's edits?
04What I Want
What would you say out loud if you knew nobody would sulk about it?
05What I Am Afraid Of
What do you think happens if people find you less accommodating?
06What I Can Control
Name one room where your voice already carries weight. Use it there first.
07One Conversation I Need to Have
Who have you been agreeing with just to keep the peace?
08One Boundary I Need to Set
What request will you stop saying yes to automatically?
09One Thing I Will Do for Myself
Do one thing this week that you would normally wait for permission to do.
10My Crown Commitment
Finish this: I will stop apologizing for…
Chapter 03
Your Worth Was Never Up for Negotiation
01What I Realized
What recent 'no' have you been treating like a review of your worth?
02What I Need to Release
What piece of criticism are you ready to hand back to its owner?
03What I Need to Protect
Which win of yours have you been too humble to count?
04What I Want
What are you willing to try even if you might be bad at it first?
05What I Am Afraid Of
What does failure make you afraid people will finally say?
06What I Can Control
List two things you can improve and one thing you refuse to change.
07One Conversation I Need to Have
Who do you need to tell honestly, "that landed hard"?
08One Boundary I Need to Set
What conversation about your value are you no longer available for?
09One Thing I Will Do for Myself
Do one thing today at the standard you'd hold for someone you admire.
10My Crown Commitment
Finish this: my worth is not decided by…
Chapter 04
Boundaries Are Not Bad Manners
01What I Realized
Which yes are you still paying for?
02What I Need to Release
What guilt are you ready to stop treating as a compass?
03What I Need to Protect
What part of your week needs a fence around it?
04What I Want
What would your calendar look like if it reflected your actual priorities?
05What I Am Afraid Of
What do you imagine will happen if someone is disappointed in you?
06What I Can Control
Name the one boundary you can enforce without anyone's cooperation.
07One Conversation I Need to Have
Who needs to hear a clear limit instead of a hint?
08One Boundary I Need to Set
Write the exact sentence you will use, word for word.
09One Thing I Will Do for Myself
Give yourself back one hour this week and spend it on nothing productive.
10My Crown Commitment
Finish this: I protect my peace by…
Chapter 05
Love Yourself Without Becoming Self-Centered
01What I Realized
What does your body already know that your schedule keeps ignoring?
02What I Need to Release
What form of self-neglect have you been calling strength?
03What I Need to Protect
Which small routine keeps you steady when everything else moves?
04What I Want
What kind of help would actually make a difference this month?
05What I Am Afraid Of
What are you afraid people will assume if you slow down?
06What I Can Control
Name three things about your rest that are within your control.
07One Conversation I Need to Have
Who do you need to accept an offer from instead of declining?
08One Boundary I Need to Set
What time of day belongs to you and nobody else?
09One Thing I Will Do for Myself
Do the smallest kind thing for yourself today — and don't earn it first.
10My Crown Commitment
Finish this: caring for myself is not selfish because…
Chapter 06
When Your Heart Gets Broken
01What I Realized
What part of this loss is the person, and what part is the plan?
02What I Need to Release
What story about why it happened are you ready to stop rehearsing?
03What I Need to Protect
What about your softness deserves protecting even now?
04What I Want
What do you want your life to look like a year from this week?
05What I Am Afraid Of
What frightens you more: being alone, or repeating this?
06What I Can Control
Name three things you can decide today that have nothing to do with them.
07One Conversation I Need to Have
Who deserves an honest conversation instead of your silence?
08One Boundary I Need to Set
What contact rule will you actually keep?
09One Thing I Will Do for Myself
Do one thing this week that reminds you the world is still wide.
10My Crown Commitment
Finish this: I trust myself again when I…
Chapter 07
Starting Over Is Not Starting From Zero
01What I Realized
What did the last chapter actually teach you that you can use immediately?
02What I Need to Release
What are you carrying forward purely out of habit?
03What I Need to Protect
What piece of your old life is worth keeping on purpose?
04What I Want
What does the next version of your ordinary week look like?
05What I Am Afraid Of
What part of starting over embarrasses you, and why?
06What I Can Control
Name the next three practical steps, in order.
07One Conversation I Need to Have
Who needs to know what you need right now?
08One Boundary I Need to Set
What subject are you no longer discussing with people who enjoy it too much?
09One Thing I Will Do for Myself
Claim one thing this week that belongs only to this new chapter.
10My Crown Commitment
Finish this: I am not starting from zero because…
Chapter 08
The Single-Mother Strength Nobody Sees
01What I Realized
What are you handling right now that most people could not?
02What I Need to Release
What guilt are you carrying that belongs to someone who left?
03What I Need to Protect
What part of your own life needs a fence around it, even now?
04What I Want
What would relief look like this month — specifically?
05What I Am Afraid Of
What are you afraid your children will remember?
06What I Can Control
List three things in your week that you can simplify or hand off.
07One Conversation I Need to Have
Who could you ask for a concrete favor this week?
08One Boundary I Need to Set
What can no longer be asked of you at the last minute?
09One Thing I Will Do for Myself
Spend twenty minutes on your own goal before you spend it on the house.
10My Crown Commitment
Finish this: my children are learning from me that…
Chapter 09
For the Woman Who Takes Care of Everybody
01What I Realized
What did you handle this week that nobody noticed?
02What I Need to Release
What responsibility was quietly assigned to you without a conversation?
03What I Need to Protect
What is the minimum rest you need to stay yourself?
04What I Want
What kind of support would change your week most?
05What I Am Afraid Of
What do you fear happens if you stop being the one who holds it all?
06What I Can Control
Name two tasks you can delegate this week and to whom.
07One Conversation I Need to Have
Who needs to hear the sentence, "I need help, and here is exactly what I need"?
08One Boundary I Need to Set
What request will you now answer with, "not today"?
09One Thing I Will Do for Myself
Take one hour of care for yourself with the same seriousness you give others.
10My Crown Commitment
Finish this: I am allowed to be cared for because…
Chapter 10
When You Are Tired of Being Strong
01What I Realized
What have you been carrying without telling anyone?
02What I Need to Release
What performance of being fine are you ready to retire?
03What I Need to Protect
What is still steady in you that deserves credit?
04What I Want
What would a genuinely restful week look like?
05What I Am Afraid Of
What are you afraid people will do with your honesty?
06What I Can Control
List three things you can stop doing this month with no real consequence.
07One Conversation I Need to Have
Who has earned the right to hear how you are really doing?
08One Boundary I Need to Set
What will you no longer volunteer for while you recover?
09One Thing I Will Do for Myself
Do one restorative thing today with your phone in another room.
10My Crown Commitment
Finish this: I do not have to be strong about…
Chapter 11
Girlfriend, Wife, or Single — Don't Lose Yourself
01What I Realized
Who are you when you are with them, compared to who you are alone?
02What I Need to Release
What part of yourself have you quietly put in storage?
03What I Need to Protect
What about your independence needs protecting?
04What I Want
What do you want this relationship to feel like on an ordinary day?
05What I Am Afraid Of
What are you afraid to say to them?
06What I Can Control
Name three things about your own life you can tend to this week.
07One Conversation I Need to Have
What conversation have you been rehearsing but not having?
08One Boundary I Need to Set
What behavior are you no longer going to absorb quietly?
09One Thing I Will Do for Myself
Do one thing that is purely yours this week.
10My Crown Commitment
Finish this: I stay myself in love by…
Chapter 12
Crushes, Chemistry & Common Sense
01What I Realized
What is this person's actual behavior telling you, apart from how they make you feel?
02What I Need to Release
What fantasy about them are you ready to set down?
03What I Need to Protect
What standard of yours is not up for adjustment?
04What I Want
What do you want from a relationship at this point in your life?
05What I Am Afraid Of
What are you afraid you'd have to admit if you slowed down?
06What I Can Control
Name three things you can observe rather than assume.
07One Conversation I Need to Have
What question do you need to ask them directly?
08One Boundary I Need to Set
What pace will you hold, even if they push?
09One Thing I Will Do for Myself
Keep one plan that is entirely about your own life this week.
10My Crown Commitment
Finish this: my standard is…
Chapter 13
Love Should Not Require You to Disappear
01What I Realized
Where have you been calling self-abandonment 'keeping the peace'?
02What I Need to Release
What behavior have you excused for so long it started to look normal?
03What I Need to Protect
What in your life must stay yours — money, phone, friendships, plans?
04What I Want
What does respect look like to you in specific, daily terms?
05What I Am Afraid Of
What are you afraid will happen if you stop shrinking?
06What I Can Control
Name three things that remain entirely in your control today.
07One Conversation I Need to Have
Who outside this situation needs to know the truth of it?
08One Boundary I Need to Set
What single behavior is a line you will not cross again?
09One Thing I Will Do for Myself
Do one thing this week that reconnects you to your own judgment.
10My Crown Commitment
Finish this: I will not disappear for…
Chapter 14
The Woman You Become After Love
01What I Realized
What did that chapter teach you that you would not trade back?
02What I Need to Release
What resentment is costing you more than it is protecting you?
03What I Need to Protect
What tenderness in you deserves to survive this?
04What I Want
What kind of love do you want to be available for?
05What I Am Afraid Of
What are you afraid trusting again would cost?
06What I Can Control
Name three ways you have already grown since then.
07One Conversation I Need to Have
Who deserves an apology from you — including yourself?
08One Boundary I Need to Set
What will you require early next time instead of hoping for later?
09One Thing I Will Do for Myself
Do one thing you postponed for the sake of that relationship.
10My Crown Commitment
Finish this: I forgive, and I still keep…
Chapter 15
Balance Is Not Doing Everything
01What I Realized
What is genuinely urgent, and what has just been loud?
02What I Need to Release
Which task on your list belongs to someone else entirely?
03What I Need to Protect
What part of your day must stay unscheduled?
04What I Want
What would a realistic good day look like this week?
05What I Am Afraid Of
What are you afraid falls apart if you do less?
06What I Can Control
Name your three must-dos for tomorrow. Only three.
07One Conversation I Need to Have
Who do you need to renegotiate a deadline or expectation with?
08One Boundary I Need to Set
What will you formally stop volunteering for?
09One Thing I Will Do for Myself
Take back thirty minutes tomorrow and use them on rest, not errands.
10My Crown Commitment
Finish this: not mine to carry…
Chapter 16
Money, Work & Your Future
01What I Realized
What is one money fact you have been avoiding looking at?
02What I Need to Release
What shame about money are you ready to release?
03What I Need to Protect
What must stay in your own name, no matter what?
04What I Want
What does financial steadiness look like for you in twelve months?
05What I Am Afraid Of
What are you afraid the numbers will say?
06What I Can Control
Name three money decisions you fully control this month.
07One Conversation I Need to Have
What conversation about pay, cost, or contribution do you need to have?
08One Boundary I Need to Set
What financial request will you start declining?
09One Thing I Will Do for Myself
Spend fifteen minutes this week learning one thing about money.
10My Crown Commitment
Finish this: my future self needs me to start…
Chapter 17
Your Body Deserves Respect
01What I Realized
What has your body done for you that you have never thanked it for?
02What I Need to Release
Whose voice is in your head when you criticize your appearance?
03What I Need to Protect
What part of your health needs guarding this season?
04What I Want
How do you want to feel in your body six months from now?
05What I Am Afraid Of
What are you afraid of about getting older?
06What I Can Control
Name three physical habits fully within your control.
07One Conversation I Need to Have
What health conversation do you need to have with a professional?
08One Boundary I Need to Set
What comment about your body will you no longer accept from anyone?
09One Thing I Will Do for Myself
Do one kind physical thing today: water, a nap, a stretch, a walk.
10My Crown Commitment
Finish this: I will speak about my body as…
Chapter 18
Protect Your Peace
01What I Realized
Where did your attention actually go today?
02What I Need to Release
Which comparison habit is stealing your contentment?
03What I Need to Protect
What part of your mind needs quiet to work properly?
04What I Want
What does a peaceful evening look like in your house?
05What I Am Afraid Of
What do you fear missing if you disconnect?
06What I Can Control
Name three inputs you can cut this week.
07One Conversation I Need to Have
Who do you need to stop giving a front-row seat?
08One Boundary I Need to Set
What conversation are you no longer available for?
09One Thing I Will Do for Myself
Take one hour off the grid and do something with your hands.
10My Crown Commitment
Finish this: my peace is worth more than…
Chapter 19
Dream Again
01What I Realized
What did you want before life got busy?
02What I Need to Release
Whose expectations are you ready to stop budgeting for?
03What I Need to Protect
What curiosity of yours needs protecting from practicality?
04What I Want
What do you want badly enough to be a beginner at?
05What I Am Afraid Of
What are you afraid wanting more says about you?
06What I Can Control
Name three first steps that cost little or nothing.
07One Conversation I Need to Have
Who do you need to tell about this out loud?
08One Boundary I Need to Set
What will you stop doing to make room for it?
09One Thing I Will Do for Myself
Spend thirty minutes this week on the dream, not the chores.
10My Crown Commitment
Finish this: by this time next year I will have started…
Chapter 20
Build a Life You Don't Need to Escape From
01What I Realized
What part of your ordinary week do you actually enjoy?
02What I Need to Release
What obligation are you keeping only out of appearances?
03What I Need to Protect
Which relationships and routines are worth defending?
04What I Want
What are your three values for this season?
05What I Am Afraid Of
What are you afraid changing your life would cost?
06What I Can Control
Name three adjustments you can make in the next thirty days.
07One Conversation I Need to Have
Who needs to hear what matters to you now?
08One Boundary I Need to Set
What will you say no to in order to protect that?
09One Thing I Will Do for Myself
Add one small joy to this week — not someday.
10My Crown Commitment
Finish this: the life I am building looks like…
Chapter 21
Straighten Your Crown, Baby. You Got This.
01What I Realized
What is different about you now compared to when you started these pages?
02What I Need to Release
What are you finally putting down for good?
03What I Need to Protect
What have you decided is non-negotiable about your life?
04What I Want
What are you walking toward next?
05What I Am Afraid Of
What fear are you taking with you anyway?
06What I Can Control
Name three things you already know how to handle.
07One Conversation I Need to Have
Who will you say the hard, honest thing to this month?
08One Boundary I Need to Set
What line will you hold, even when it is inconvenient?
09One Thing I Will Do for Myself
Do one thing today that the woman you are becoming would do.
10My Crown Commitment
Finish this: I am straightening my crown, and that means…