Worksheet to help with Internalized Ableism

🌿 Internalized Ableism Reframing Worksheet Summary

Use this tool to catch, understand, and reframe ableist self-talk—especially when it turns into self-criticism or shame.

✨ Steps to Reframe

Moment Awareness

• Describe where you are, what just happened, and how you feel.
• Example: “I feel ashamed for needing a break at work.”

Identify the Thought

• Write down any critical or judgmental thought.
• Example: “I’m lazy and unreliable.”

Spot the Ableism

Ask:

• Does this thought assume productivity = worth?
• Does it ignore your access needs or limits?

Does it come from society’s “ideal” body or brain?

• Example: “This belief says I shouldn’t need rest.”

Trace the Source

• Reflect on where this message came from:
• Family? School? Workplace? Media?

Reframe with Truth + Compassion

• Replace the thought with something kind, honest, and supportive.
• What would you say to a friend in this situation?

Supportive Action

• Choose a small, caring action:
• Rest? Affirmation? Reaching out to someone?