Frientimacy Workbook

Frientimacyo o k
oW rk b
To accompany the book :
Frientimacy: How to Deepen Friendships

for Lifelong Health and Happines
By shasta nelson
Contents
WELCOME! 3
CHAPTER 1 4
The Five Types of Friends 5
CHAPTER 2 11
CHAPTER 3 15
CHAPTER 4 20
Twenty Fun Sharing Questions to Help You Get 22
to Know Your Friends
CHAPTER 5 24
CHAPTER 6 26
CHAPTER 7 28
Friendship Evaluation 31
CHAPTER 8 36
CHAPTER 9 39
CHAPTER 10 41
Charting Situations That Trigger Feelings 43
of Rejection
CHAPTER 11 45
Choosing My Courageous Truths 47
CHAPTER 12 49
The Voices in My Head 51
CHAPTER 13 53
Tracking Relationship Growth: Frientimacy Chart 55
Tracking Courage Growth: The Vulnerability 59
Compass 59
TRACKING LOVE GROWTH: My Expanding Circle 62

Welcome!
Hello dearest GirlFriend!
From the first word I wrote of Frientimacy: How to Deepen Friendships for Lifelong Health and
Happiness, my hope was that it would help deepen a lot of friendships and expand a lot of hearts.
The fact that you’ve downloaded this workbook with the intention of applying to your life what
you’re reading in the book makes my hope more realistic! It’s one thing to read something and feel
inspired, quite another to decide to practice different skills and responses. It says a lot about you
that you value growth.
This workbook not only includes the worksheets highlighted in the book, but I’ve also written up
reflection questions for each chapter and thrown in a few other resources to help you assess your
relationships and challenge your growth. (Plus, the book has a ton more reflection and practice
questions following specific sections in each chapter!) So you have all kinds of growth available to
you!
Plus, you’re so welcome to join us in the 42 Days of Frientimacy course! Signing up for that program
will ensure that you receive a class taught by me, expanding on the content of the book, in your
inbox every week for six weeks. And through out the week you’ll receive emails to help ground the
content of the week via Mondays Reflection, Tuesdays Practice, and Thursdays Blessing. With us
paying attention to friendship for 42 days (about 1n hour and half each week) we’ll rewire our brain
to look for opportunities to develop greater fulfillment!
My prayer is that each of you choose to do what you can to develop greater love in your life. It can
feel scary as we try to things and go beyond our insecurities, but the pay-offs are so significant to
our health and happiness. I want for you meaningful frientimacy.
To the developing of meaningful friends,
3
T h e F r i e n t i m a c y W o r k b o o k S h a s t a N e l s o n
CHAPTER 1
For Evaluation
How satisfied am I with my current level of frientimacy (friendship intimacy)? On a scale
of 1–10, with ten representing the ideal level of frientimacy, what number would I give
my current experience?

No Fulfillment Ideal Fulfillment
1 2 3 4 5 6 7 8 9 1 0
What one thing comes to mind that could increase that number for me?
For Reflection
How resistant do I feel to the idea of being lonely? Do I admit it with ease or deny it, even
if it’s sometimes true? Why is that?
4
Even if my loneliness goes largely unacknowledged by me, what might I list as evidence
in my life that it’s sometimes true? (e.g. my actions, my behaviors, my feelings, what I say
to others)
What might be some of the reasons for my loneliness? (e.g. I don’t know enough
people, I don’t prioritize time with friends, I pull away from friends whenever it feels
awkward or disappointing, I know too many people and don’t feel close to any of them)
What is one sentence/concept from Chapter 1 that I want to remember? Write it

here:
5
The Five Types of Friends

Covered extensively in a previous book (Friendships Don’t Just Happen!) by Shasta
Nelson, these five types of friends are included here as an extra resource for the readers
of Frientimacy.
As discussed at length in Friendships Don’t Just Happen!, “Shasta’s Circles of

Connectedness” helps us see which Circles most need our attention as we seek
relational fulfillment.
Summary
This continuum of friendship begins on the left with the most casual of friends and moves
to the right as the bond and commitment deepens. While there are some parameters to
each circle, how we categorize our friends is subjective, based on our own sense of the
bond between us based primarily on intimacy and regularity.
Shasta’s Circles of Connectedness
Contact Common Confirmed Community Committed

Friends Friends Friends Friends Friends
Contact Friends: We are friendly whenever we see them, but we don’t see them
much outside of our shared context. We are linked to them because we share
something in common—we attend the same church, went to school together, both
know the same mutual friend, or play together on a local sports team. Contact
Friends are not the same as “all acquaintances,” though. While we may know the
names of all twenty people in our association meeting or at church, these are the 2
or 3 that we gravitate to when we see them in that context.
6
Common Friends: We intentionally spend time with these friends, getting to know
them more, but our friendship is still based primarily on one shared commonality.
The bond can develop because we see each other in a weekly moms’ group, are
working on a shared project, sing in the same choir, or belong to the same club, or
because we are frequently in the same social circle. But we are more than
Contact Friends because we are initiating time together, having long conversations,
and seeing each other on purpose.
Confirmed Friends is next on the continuum, and I’ll return to this Circle in a minute:
There are two things that begin to shift when we cross that center Circle: (1) the
regularity with which we spend time together and (2) the broadening and deepening
of what we share together.
Community Friends: With Community Friends we intentionally spend regular time

together beyond the area we have in common. With Community Friends we have
crossed the lines of our original relationship boundaries, and now it feels normal to
invite them to a concert on short notice, check in with them about their weekend
plans, or see if they are interested in starting a book club with us. This is where a
“work friend” turns into a “friend outside of work,” too. If one of us changed jobs, we’d
still have other structures in place to support our friendship. We are likely meeting
important people in their lives and revealing life stories beyond the original bonding
subject.
Commitment Friends: We intimately and consistently share our lives with each
other; our commitment extends beyond the things that hold us in common. This far-
right Circle is reserved for those best friends whom we regularly share our feelings
with and whose lives we’re involved in in meaningful ways. We may have bonded as
Common Friends because of our kids or shared work, but these are now the friends
we are most committed to. They could switch jobs, get married, change interests,
or move away, but we would still be in each other’s lives. These are the women we
will sacri ce for and love through any crisis.
7
Now, go back to the middle:
Confirmed Friends: We share a history with these friends that has bonded us, but
our connection is not regular anymore. These are the friends that we used to live
close to and love deeply, but we only talk to them occasionally now. This middle
Circle is reserved for the friends we have a deep connection with. At one point we
would have placed them on the right side of the continuum—but we no longer have
the regular contacts with them that we do with our Commitment Friends. They are
not engaged in our day-to-day lives and in the creation of new memories together.
But these are the women we know we can pick up with where we left off, although
our commonality is now more in the past than it is in the present.
We all tend to nd that some circles of friends come to us more naturally, but we all need
people in every circle. Some of us love socializing and have tons of Contact Friends, but
have a harder time building enough consistency with a few to move into the real
intimacy of being Commitment Friends; others of us have a few close friends but hate
going out and meeting people.
What’s important to realize is that for friends to become Community and Commitment
Friends (on the far right side of the continuum) they must start as Contact Friends (on
the left side). All friendships start on the left side no matter how much we’re attracted to
each other. It’s less about simply discovering the right friend, and more about
developing the right friendship.
Evaluation Tips
1. Start by writing the names of all your current friends along the continuum. Take the
first name that comes into your head and ask yourself, “Where does this person sit on
this continuum right now based on the relationship we currently share?”
8
Shasta’s Circles of Connectedness
Contact Common Confirmed Community Committed

Friends Friends Friends Friends Friends
2. Then, open your journal and write down some observations. Don’t judge them or talk
yourself out of them—simply write down any thoughts that will give words to this
visual picture.
• What surprised you as you wrote the names of your friends?

• Which Circle(s) do you want to celebrate for how meaningful/full/strong it
is right now?
• Which Circle(s) do you wish were fuller/stronger/more meaningful?
• Which Circle is the hardest for you to develop? Why do you think that is?
• What other observations or insights do you have as you look at your
continuum?
3. For each Circle, finish the sentence “In this Circle I most hunger for...” Whether it
involves numbers, names, qualities, or anything else. Simply capture what you
most hope for in that area. What do you think you need? What do you want for that
category?
• Contact:
• Common:
• Confirmed:
• Community:
9
• Commitment:
4. Now put a star next to the Circle that expresses your greatest loneliness right now.
On which one do you most need to focus?
Then, look to the left of your starred Circle to see which Circles contains the best pool of
friends that you can develop into the Circle you have starred.
For example, if your desired Circle is Commitment Friends, do you have enough women
in the Community Circle that, if a little more vulnerability and/or consistency were
fostered, could eventually turn into Commitment Friends? If not, do you need to go
into your Confirmed Circle to see if there is anyone you can talk to weekly to eventually
feel like a Commitment Friend? Or, is there a Common Friend you can start asking to
do more with you outside of your area in common in hopes that she can turn into a
Community Friend? Or do you need to meet some new people and start with them as
Contact Friends in order to eventually have the Commitment Friends you crave?
5. Write down the names of a couple of women on your continuum that you’d be willing
to try to spend more time with. And try to jot down a few ideas for things you’d like to
invite them to do with you. Choose a date by which you’ll reach out to them.
Name Possible Activities My Deadline for Initiating
6. Finally, place your hand on your continuum and end with this afirmation:
“I look forward to engaging in more meaningful relationships.”
10
CHAPTER 2
For Evaluation
How easy is it for me to acknowledge my Intimacy Gaps?

I deny them completly I own them completely
1 2 3 4 5 6 7 8 9 1 0
For Reflection
What is my default tendency in stressful situations? Fight, Flight, or other? Why do I
think that is?
What do I think it is that I am most scared of when I think about leaning in to allow myself
to get closer to other women?
If I were willing to lean in… what might that look like? What would be different?
11
Like the examples on page 27, how do I often finish the sentence: “If they/she really were
my friends then….”
If I wanted to reinterpret that behavior, how might I be willing to see it differently?

here:
12
Before we go to Chapter 3…
Let’s make sure we’re acknowledging our Intimacy Gaps and committing to closing
them!
How would you describe the Intimacy Gap in your life?
What responsibilities are you willing to take to close that gap and move toward greater
frientimacy? What can you own? What might “lean in” look like for you?
Yay!!! Good for you! By showing up with honesty, you’ve already done more than most
people are willing to do! Now… to chapter 3!
13
CHAPTER 3
For Reminder
Write the definition of frientimacy (from page 32):
Next, below each of the three requirements for frientimacy—intimacy with friends—write
a short definition, based on Shasta’s teaching, for each of the words.

Consistency Vulnerability
Positivity
14
For Reflection
Requirement #1: Positivity
Of the ten feelings that are ideal pathways to positivity, which 2-3 feelings jump out at
me as the ones that I’d most like to experience more of?
What are ideas that come to mind for each of those words that I could potentially do
with friends to increase positivity?
Requirement #2: Consistency

In my relationships where we are consistent with each other (i.e. we see each other
at work regularly, we get together frequently), what are some of the benefits that my
friendships experience because of the frequency?
15
In my relationships where we are not consistent with each other, what do I find are the
real obstacles to us spending more time together?
Requirement #3: Vulnerability

Do I often find that I am more or less willing to be vulnerable than others? Why is that?
A time I was hurt because I shared vulnerably and later regretted it was when...
And that story has impacted me in the following ways:
16
How the Frientimacy Triangle Works

What I find helpful about this triangle is….
If I felt convicted of anything or had a personal insight, it is this:
Overall, if I had to guess, the requirement that would most improve my friendships if I
were to focus on it would be: (or take the Frientimacy Quiz at www.Frientimacy.com if
you haven’t yet!)
17
CHAPTER 4
For Reflection
In a friendship where I feel the positivity is low—do I think there is something that needs
to be addressed to decrease the negativity OR do I think we need to just balance it out
by adding more positivity?
Of all the friendships I have in the Low Consistency/Low Vulnerability Gap—who are a
few names of others who I want to intentionally try to develop more consistency and
vulnerability with?
If there’s a friendship where it feels lop-sided in the amount of vulnerability that is shared,
what are actual things I can do or say that could help right that imbalance?
18
Who are a few examples of my friends who we have High Consistency/High Vulnerability
and yet I still feel a bit of a gap? Based on the four options given at the top of page 55—
which reason feels most true for each friend?

here:
19
Twenty Fun Sharing Questions to Help You

GetTo Know Your Friends
Take turns picking questions to ask each other over dinner one night, print and cut them up
and have friends draw them to answer, or simply weave one into conversations.
1. Given the choice of anyone in the world, whom would you want as a dinner guest?
Why?
2. Would you like to be famous? What would you like to be famous for?
3. What would constitute a perfect day for you?
4. If you could change anything about the way you were raised, what would it be?
5. If you could wake up tomorrow having gained one quality or ability, what would it be?
6. If a crystal ball could tell you the truth about yourself, your life, the future or anything
else, what would you want to know?
7. Is there something that you've dreamt of doing for a long time? What is it?
8. What’s a cherished memory you hold from your childhood?
9. How would you describe your family to someone who’s never met them? How are
the similar or different from other families you’ve met?
10. What is your favorite thing to spend money on? Has it always been that way?
11. If you could retire tomorrow, what would you do?
12. What is a book you’ve read recently or movie you’ve watched that inspired or moved
you? What did you like about it?
13. What are five things that cheer you up?
14. What’s one of the best compliments you’ve received?
15. What role do you play in your family? Is that the same role you played as a kid?
16. How do you think your family views your life? Is it similar or different to how you think
they thought it would be?
17. How has your life been different than what you’d imagined?
18. Was there a teacher or teachers who had a particularly strong influence on your life?
Tell me about them.
19. What did you think you were going to be when you grew up? What was it about that
job that interested you then?
20. What traditions have been passed down in your family?
As promised on page 48 of Frientimacy
20
CHAPTER 5
For Evaluation
How do I rate myself on giving and taking in relationships?
Always Taking 50/50 Always Giving

1 2 3 4 5 6 7 8 9 1 0
For Reflection
Of the Five Obstacles to Our Giving that are highlighted in this chapter which one(s)
resonate with me as familiar to some of my friendships?
Of the Five Practices for Enhancing Positivity that are highlighted in this chapter which
one(s) resonate with me as the one that will make the biggest difference to my friendships?
21

here:
22
CHAPTER 6
For Evaluation
How do I rate myself on initiating time for my relationships?
Never Making Time Always Offering Time

1 2 3 4 5 6 7 8 9 10
For Reflection
What are some life areas where I spend a lot of my time and energy that I might consider
how to give/do less in those areas in order to make more time for my friendships?
If I could wave a magic wand and have less pressure and stress in my life and live in
a world that valued community—how excited am I by the idea of having life revolve
around my relationships? What experiences would I want more of? What would the
perfect relational life look like to me?
23
Of the Four Practices for Investing in Our Priority of Others that are highlighted in this
chapter which one(s) resonate with me as the one that will make the biggest difference
to my friendships?

here:
24
CHAPTER 7
For Evaluation
How Do You Rate Yourself on Vulnerability?
Rarely Share Mutually Share Over share
1 2 3 4 5 6 7 8 9 10
For Reflection
Let’s look at the Vulnerability Compass and reflect a bit where we can grow!
In knowing myself to share myself (the heart of self-awareness), what is the hardest part
for me about accurately naming and sharing my feelings and needs? Why?
When it comes to initiating new activities, who is one friend that pops into your head as
someone you could reach out to and invite them into something outside your typical
get-together?
25
When it comes to expanding your conversations, which of the 5 ideas listed on page 111
strikes me as the one I could pay more attention to adding into my conversations?
When I think of shining in front of others, what is the thing about it that scares me the
most? And if I were advising someone to go past that fear, what advice would I give
them?
When it comes to sharing my shame and insecurities, what is one example of a

relationship where I have evidence of it feeling better and closer after we’ve shared?
How All Five Practices Work Together

Overall, of the Five Practices for Expanding Vulnerability that are highlighted in this
chapter which one(s) is my least practiced or weakest area of vulnerability? Why do I
think that is?
26
And to practice shining… where am I doing a really good job? What am I proud of myself
for doing recently that has expanded an area of vulnerability in one of my relationships?
Overall, what I find helpful about this Vulnerability Compass is….

here:
27
Friendship Evaluation
Before we go to chapter 7…. we’re going to use these three requirements as an evaluation
tool for your friendships.
1. List Friendships: Start by listing the names of your friends in the first column.
2. Numerically Evaluate the Friendships: Then assign a number 0-10 (10 to represent
the maximum experience of that word that you can imagine in a friendship) to each
of the next three columns based on that friendship. In other words, with each friend
you will be assessing how much consistency, positivity, and vulnerability you think that
friendship is currently experiencing on a scale of 0 (non-existent) to 10 (as much as I’d
ever want). Note: You are NOT evaluating her, the friend. You are evaluating the friend-
ship. So you’re looking at the actions that both of you take and practice together.
3. Describe Enhancements: Jot down a few notes about what comes to your mind in
each box as to what specifically could increase that number for you.
Name of Positivity Consistency Vulnerability

Relationship
7 4 4
SAMPLE: I love my time with More often seeing each I feel like we both share,
Ashley her. She’s upbeat other but it’s usually about really
and encouraging Visiting for longer than safe subjects so maybe
I need to validate just a lunch expanding what we talk
her more and show Maybe a day trip to- about.
my interest in her gether? Sometimes I don’t tell her
life. To really be high we’d what I’m really feeling.
Maybe go out just eventually be talking I need to ask more ques-
to have more fun, on the phone, emailing, tions about her life and get
not always just for and checking in with to know more things about
lunch. each other in between her.
visits.
28
Reflection Questions
Now, let’s reflect a bit on this process by answering the following questions:
What did I feel in my body as I was doing this exercise?
29
What made me sad/discouraged/concerned as wrote them or read them?
What makes me happy or that’s worth celebrating as I look back on my answers?
What things surprised me? Any scores? Any reasons I gave?
Are there any patterns I can see in all my answers? Any insights or observations?
30
CHAPTER 8
For Evaluation
What’s my typical reaction to conflict in friendship?
I pull away I put up with it I lean in to repair it
1 2 3 4 5 6 7 8 9 10
For Reflection
On page 125, Shasta says:
“In fact, anytime there is a fight, an unmet need, a slow-boiling frustration, or a
repeated judgment in one of our friendships, we have the sacred opportunity to
try to repair it, develop it, enhance it, and grow it—before we end it.”
Where in that statement can I agree or find some truth? What do I need to hear in it for
my life?
31
If our relationships are the gymnasiums where we do our greatest personal growth, how
would I describe my gym routine? (How often do I go or talk myself out of it? Am I
injuring myself repeatedly or working out and getting stronger?)
How would my friendships change, or not, if I truly believed that frustration or

disappointment was a natural part of intimacy?
Who is a friend I currently might need to confront? Taking the 4 steps for confronting a
friend listed on page 133, what might my approach look and sound like?
Is there a relationship in my life where I can honestly say that I’ve tried to lean in for
greater health and intimacy but it’s not working that I need to acknowledge? If so, can I
“find peace with less” or do I need to “craft a healthy closure?”
32

here:
33
CHAPTER 9
For Evaluation
Honestly, how much I do know, love, and accept myself?
Not at all All the way, baby!
1 2 3 4 5 6 7 8 9 10
For Reflection
How so I typically react when I feel insecure or worry about what everyone else is
thinking?
34
Do I love myself more now than I did five years ago? What is the evidence?
Of the Three Practices for Being Our Own Best Friend that are highlighted in this chapter
which one(s) resonate with me as the one that will make the biggest difference to my
journey to valuing myself? What could that look like?
Of the five resources listed on pages 146 and 147, is there one that appeals to me that I’d
like to explore? Or something else that comes to mind?
Which question from page 147 intrigues me that I’d like to answer on paper right now?

here:
35
CHAPTER 10
For Evaluation
Honestly, I worry about what others think of me…
Not at all All the time
1 2 3 4 5 6 7 8 9 10
For Reflection
In what kind of situations do I typically feel my fear of rejection the most these days? (i.e.
lack of email response? Feeling left out on Facebook? At the office?) Why do I think that
is?
What’s usually my first thought when I feel the sting of possible rejection? How would I
describe my recovery process?
36
On page 165, the neuroscience shows we need to commit to two processes: extinction
and imprinting. Which one do I need to focus on right now and what does that mean?
Of the Three Practices for Coping with Rejection that are highlighted in this chapter
life? What could that look like?
What is one sentence/concept from Chapter 10 that I want to remember? Write

it here:
37
Charting Situations That Trigger Feelings

of Rejection
Start an ongoing chart to track different situations where you can end up feeling rejected in some
way. In the first column, list all the situations you can think of that leave you feeling slighted. In the
second column, note how these situations make you feel. In the third column, write in how you tend
to react in those situations.
Situations Feelings Reactions Explanations Alternatives

What triggered How did the How did I react? What are some Assuming the best
my feelings of situation make Or how do I tend explanations for instead of the
rejection? me feel? to react? the situation that worst, what could I
don’t have to do do instead?
with me?
Texted old friend Discounted. Feeling hurt, Maybe she never Contact her again,
to say would be Insecure and was inclined to got the text; this time by email
in town, can we uncertain not contact her maybe she was and text, and see
get together. about the again the next overwhelmed with what happens. If
Friend never friendship. time I was in life at the time. she doesn’t reply,
replied. town. I’ll send her a
follow-up email to
say “hope we can
get together next
time.”
38
Worksheet from page 169 of Frientimacy
39
CHAPTER 11
For Evaluation
How strong is the habit to immediately judge, dismisses, or devalue others who
disappoint me?
I never feel judgmental I always feel judgmental
1 2 3 4 5 6 7 8 9 10
For Reflection
When I judge others, the pay-off for me is… (In other words, how do I feel better? What
motivates me? What’s my benefit or gain?)
If someone else were to describe me as toxic, the behaviors they’d probably point to
would be:
40
Is there someone in my life I need to set better boundaries with in order to have a
healthier relationship? If so, what might that look like?
Of the Five Practices for Owning Up that are highlighted in this chapter which one(s)
resonate with me as the one that will make the biggest difference to my life? What could
that look like?

here:
41
Choosing My Courageous Truths

Add to the list in the Choosing My Courageous Truths sidebar what you believe is really at
risk in you if you were to engage with people who might disappoint you. What are you most
afraid of? What could you really lose? Then, next to each of those perceived losses or fears,
write a statement of truth instead.
MY PERCEIVED FEARS MY COURAGEOUS TRUTHS

I am afraid everyone might Well, either we all are, including me, which means
be passive-aggressive and we all need to figure out how to get along; or
selfish. there are many people out there, like me, trying
not to be this way, and I can find them.
They could hurt me. No matter what they do or don’t do, my value
isn’t diminished. I am safe. They might indeed
disappoint me, but if they do then I will commit
myself to forgiving them, as well as to healing
anything in me that needs healing.
42
Worksheet from page 192 of Frientimacy
43
CHAPTER 12
For Evaluation
How frequently do I feel jealousy and envy toward my friends?
Never Always
1 2 3 4 5 6 7 8 9 10
For Remembering
What are the definitions of the following terms:
Unreliable Jealousy:
Reliable Jealousy:
Applauding Envy:
Resenting Envy:
For Reflection
Of the four terms listed above, which one is most familiar to me? Which one do I feel
most frequently? What does it look like?
44
Is there one friend I tend to feel most jealous or envious toward? Why do I think that is?
And is there anything that comes to mind that I could experiment with in order to have
more peace around that person?
Of the Five Practices for Cheering, Not Competing that are highlighted in this chapter
life? What could that look like?

it here:
45
The Voices in My Head

Think of a situation that provokes your envy and try to identify all the different voices you
can hear in your head. Try to fill out the columns below to try to
The Statements The Identity The Fear The Need The Value
What am I What name do What is this What does this If her needs were
thinking? I give the voice voice most voice need in order met, how could
expressing this afraid of? to feel safe—so this part of me
thought? What she can be most help create more
does she look helpful? intimacy?
like?
“My friend thinks She looks like one This voice is She needs to realize She could be an
she’s so much of those mean afraid of feeling that she’s not liked influencer in the
more amazing girls in high school threatened, like because she’s in “high school halls”
than she really who walk the halls she’s losing power but because of being someone
is!” putting everyone in her rank if of how others feel who affirms others
their place. I’ll call someone else is in her presence. instead of bullying
her the high School impressive. She doesn’t lose them. She can help
Bully. “popularity” or rank me realize that
by belittling; she impressing people
earns it by being is far less helpful
likable. than relating to
people is.
46
This worksheet is from page 202 of Frientimacy
47
CHAPTER 13
For Evaluation
How comfortable and practiced am I at “Shining Big?”
Not at all Very Much So

1 2 3 4 5 6 7 8 9 10
For Reflection
What comes to mind for you when you hear terms like “shining big,” “standing in your
power,” or “being ambitious?”
Does what you think/feel line up with what you think is healthiest to think/feel about
those words and concepts? In what ways, or not?
48
Is there anyone who might feel like she has to diminish herself (or her money or her
looks, etc.) because of how I have responded to her before?
When I have felt the judgment of others, how do I tend to react?
Of the Five Practices for Shining While Encouraging Others that are highlighted in this
chapter which one(s) resonate with me as the one that will make the biggest difference
to my life? What could that look like?

it here:
49
Tracking Relationship Growth:

Frientimacy Chart
1. First, choose a few friendships where you might want to develop greater frientimacy and
write their names in the first column.
2. Then, give them each a positivity, consistency, and vulnerability score between 1-10
along the top blank row that shows how much you think the two of you practice that
requirement together.
3. Finally, fill out the second blank row with what you’re preferred ranking is (remember
our goal isn’t a 10 with everyone! Just put the number that would help the friendship feel
more meaningful to you!) and what you think you can do to move it forward.
Positivity Ranking Consistency Ranking Vulnerability Ranking

3 5 1
Preferred Steps I can Prefered Steps I can Preferred Steps I can take
Sample:
positivity take to get Positivity take to get Positivity to get there?
JANE
ranking? there? Ranking? there? Ranking?
Try to I feel good Clearly we have

schedule about how a lot
5 something 5 often we get 5 of room to grow
new and together. in this area!
fun to do I need to be
together more intentional
about asking her
questions, and
willing to reveal
more.
50
Friendship Positivity Ranking Consistency Ranking Vulnerability Ranking
Preferred Steps I can Prefered Steps I can Preferred Steps I can

positivity take to get Positivity take to get Positivity take to get
ranking? there? Ranking? there? Ranking? there?
Friendship Positivity Ranking Consistency Ranking Vulnerability Ranking
Preferred Steps I can Prefered Steps I can Preferred Steps I can

positivity take to get Positivity take to get Positivity take to get
ranking? there? Ranking? there? Ranking? there?
51
For Reflection
What feels good or gratifying as I look at this? (i.e. I didn’t even know her a year ago
and we’re already at a 5! Or…considering we had that rough start, I’m proud of us for
maintaining our positivity)
Which friendships might surprise me if I were to focus on them a bit more?
Which of the three actions would I most need to give to each relationship to make the
biggest difference? Is it a pattern or is each friendship different?
Which friendships might I need to come to peace with? In other words, what hasn’t
changed much despite all my efforts? Could I appreciate those friendships for what they
are? What would that look like?
What feels discouraging or concerning to me? Where do I want to see improvement?

What would improvement look like to me?
52
What advice would I offer myself based upon these answers?
53
Tracking Courage Growth:

The Vulnerability Compass
The answer to the question, “Are you vulnerable?” isn’t a simple yes or no, as we saw in the
5 Acts of Vulnerability from chapter 7. Follow the instructions on page 231 and 232 from the
book “Frientimacy” and use the questions below to help you draw a Vulnerability Compass
that reflects your current comfort and practice of the 5 Acts of Vulnerability.
1. The Heart: On a scale of 1-10, how do you rank yourself on your self-worth? How self-
aware are you? How easy is it for you to own what you’re feeling and wanting? How
often do you practice telling others your real feelings and asking them for what you
need? Draw a heart and put your number in the center.
2. New Activities Arrow: On a scale of 1-10, how do you rank yourself on initiating time
spent with your friends? Do you reach out and invite them to make time with you
frequently? Do you generate ideas of things to do, look for new ways to include them,
and follow through to get it scheduled? Do you extend additional invitations even if
they have been hard to schedule, had to say no, or don’t initiate as often as you?
Draw an arrow out to the right to reflect the number you scored yourself.
3. Expanding Communication: On a scale of 1-10, how do you rank yourself on expand-

ing what you talk about with friends? How often do you ask thought-provoking ques-
tions that invite your friend to reflect and share more deeply? How easy is it for you
to express your feelings—no matter what they are? Do you readily speak up without
54
having to be prompted or pulled in? Are you willing to bring up new subjects whether
it be politics or childhood stories? Draw an arrow out to the left to reflect the number
you scored yourself.
4. Shining: On a scale of 1-10, how do you rank yourself on shining with your friends? How
practiced are you at receiving compliments and affirmation without dismissing them?
How ready are you to affirm her and validate her choices and life? How comfortable
are you at putting the spotlight on her and making a big deal about her success?
How willing are you to reveal your accomplishments and tell people what feels good
in your life? Draw an arrow up to reflect the number you scored yourself.
5. Sharing Shame: On a scale of 1-10, how do you rank yourself on sharing your
insecurities or shame with your friends? How frequently do you encourage your
friends to share with you their life stresses? And when they do, how skilled are you
at listening without interruption, keeping the conversation on them, empathizing
with their expressed feelings, and thanking them for sharing? How easy is it for you
to share your insecurities and fears and how you feel about them without having
to be defensive? Do you wait too long to share, waiting only to reveal things once
they’re really bad, or do you only share the smaller things and keep the big things to
yourself? Draw an arrow down to reflect the number you scored yourself.
55
After drawing your map, you can draw a circle around the arrows of the lines. Ideally,
that circle would be even and fill as much of the page as possible, though most of ours
may look lop-sided. What do you see in yours? Which act are giving most generously
and feel most practiced at? Why do you think that is? Which act is the most challenging
for you? Why do you think that is? What exactly would it take to extend that arrow, or to
raise that score? Is there a relationship in your life that you’re willing to practice mindfully
showing up with incremental courage?
56
Tracking Love Growth: My Expanding Circle

On the following blank page, let’s draw a circle to show how big you feel your current
capacity to love others feels. Start with a dot and then draw the size of circle to show how
many people you feel you let into your circle of love versus those you withhold it from. In
and around your circle, write your answers to the some of the following questions:
• RECEPTIVE: How big is the circle of who you think is worthy of your love? Has it been
stretched recently? Are more people getting in as the Circle expands or are you
judging more and pushing certain groups of people out? Can you honestly say you
are more accepting of others who are different from you than you were last year?
What evidence do you have that that is true? Do you show up with less skepticism,
judgment, or fear than you used to?
• REVEALING: Another word for this is vulnerability…. Do you find that you’re able to
be more vulnerable, more intimate, more real, with more people? Less of a need
for protecting an image and more of a need for real connection? Less of a need for
looking perfect and more of a need for sitting in imperfection with those near you?
Less of a need for impressing, and more of a need for true relating and empathizing?
Are you more willing not only to hear their stories but also to share your own? And
likewise, are you invoking the vulnerability of others by listening deeply, validating,
and proving to be a safe person? Are you getting more comfortable with the entire
emotional range so that you don’t apologize for crying, stuff down your feelings, or
deny your anger? Or, if anger comes easily to you, how can you reveal it in a way that
is more vulnerable and constructive than it is haughty and damaging? The more you
were able to answer yes, the bigger you can draw your circle.
57
• RECONCILING: Are you offering forgiveness more quickly and more fully? Do you
need less time to mull it over before apologizing? Are you finding it easier to be
sincere and non-defensive and tender? Do you find yourself more willing to go to
further lengths to show people that they are forgiven, innocent, and good? And you
offering this to yourself? Are you at peace with your choices and decisions, aligned,
and reconciled with yourself? Are you someone who wages war, picks fights, and
belittles others, or are you practicing being someone who unites, creates harmony,
uplifts others, and verbally values your competitors?
58
59

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Frientimacyo o k

Frientimacy: How to Deepen Friendships

to Know Your Friends

Tracking Courage Growth: The Vulnerability 59

TRACKING LOVE GROWTH: My Expanding Circle 62

Hello dearest GirlFriend!

To the developing of meaningful friends,

What is one sentence/concept from Chapter 1 that I want to remember? Write it

The Five Types of Friends

As discussed at length in Friendships Don’t Just Happen!, “Shasta’s Circles of

Shasta’s Circles of Connectedness

Contact Common Confirmed Community Committed

Community Friends: With Community Friends we intentionally spend regular time

Now, go back to the middle:

Shasta’s Circles of Connectedness

Contact Common Confirmed Community Committed

• What surprised you as you wrote the names of your friends?

Name Possible Activities My Deadline for Initiating

If I wanted to reinterpret that behavior, how might I be willing to see it differently?

What is one sentence/concept from Chapter 2 that I want to remember? Write it

How would you describe the Intimacy Gap in your life?

Requirement #2: Consistency

Requirement #3: Vulnerability

And that story has impacted me in the following ways:

How the Frientimacy Triangle Works

If I felt convicted of anything or had a personal insight, it is this:

What is one sentence/concept from Chapter 4 that I want to remember? Write it

Twenty Fun Sharing Questions to Help You

Always Taking 50/50 Always Giving

What is one sentence/concept from Chapter 5 that I want to remember? Write it

Never Making Time Always Offering Time

What is one sentence/concept from Chapter 6 that I want to remember? Write it

Rarely Share Mutually Share Over share

When it comes to sharing my shame and insecurities, what is one example of a

How All Five Practices Work Together

Overall, what I find helpful about this Vulnerability Compass is….

What is one sentence/concept from Chapter 7 that I want to remember? Write it

Name of Positivity Consistency Vulnerability

What did I feel in my body as I was doing this exercise?

What made me sad/discouraged/concerned as wrote them or read them?

What makes me happy or that’s worth celebrating as I look back on my answers?

What things surprised me? Any scores? Any reasons I gave?

I pull away I put up with it I lean in to repair it

How would my friendships change, or not, if I truly believed that frustration or

What is one sentence/concept from Chapter 8 that I want to remember? Write it

Not at all All the way, baby!

What is one sentence/concept from Chapter 9 that I want to remember? Write it

Not at all All the time

What is one sentence/concept from Chapter 10 that I want to remember? Write

Charting Situations That Trigger Feelings

Situations Feelings Reactions Explanations Alternatives

Worksheet from page 169 of Frientimacy

I never feel judgmental I always feel judgmental

What is one sentence/concept from Chapter 11 that I want to remember? Write it

Choosing My Courageous Truths

MY PERCEIVED FEARS MY COURAGEOUS TRUTHS

Worksheet from page 192 of Frientimacy

What is one sentence/concept from Chapter 12 that I want to remember? Write