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Forgiveness Worksheet

Release the grip without condoning what happened

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Forgiveness is not condoning, forgetting, or reconciling. It is releasing the grip the injury has on your present so you can stop paying interest on an old debt.

What happened (just the facts)
What I lost — name the specific harms
What carrying this resentment has cost me
What I imagine forgiving would cost me
A more complete story of the person who hurt me (without excusing them)
What I am ready to release — and what I am not
One small action that moves me toward freedom this week

References & further reading

Conceptual background and further reading, not validation of this handout. Named instruments and methods belong to their original authors; custom prompts and trackers are not validated versions of those instruments.

  • Enright, R. D. (2001). Forgiveness Is a Choice. American Psychological Association.
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