An Owner of a Psychology Clinic + The Wellness Notebook...
Alina Rokhman is the Owner and Clinic Director at Exhale Psychology Group - a boutique clinic in Calgary, Alberta.
She was chosen to be the first ever feature of the ongoing series called 'In Real Life' for good reason. Her beautiful self-awareness, commitment to community and authentic approach to wellness deserves to be shared.
Read on to see the surprising ways (and reasons) Alina is using the loved pen to paper method with The Wellness Notebook.
How Alina at Exhale Psychology is Using the Wellness Notebook to Support Her Mind, Body, and Business
At Exhale Psychology, we deeply believe that wellness isn’t just something we encourage for our clients — it’s something we practice ourselves. That’s why Alina, our founder and Registered Psychologist, has recently integrated the Wellness Notebook into her daily routine — a simple but powerful tool for tracking and nurturing physical, emotional, and mental health.
Running a group practice, supporting a busy caseload, moving homes, and raising a family — it’s a lot to carry. Alina knew she needed something structured yet flexible to keep her grounded. Enter: the Wellness Notebook.
Here’s how she’s using it:
1. Daily Check-Ins for Mental and Emotional Wellness
Every morning, Alina starts her day with a brief reflection using the prompts in the Wellness Notebook. Taking just a few minutes to check in with her emotions, energy level, and priorities helps her move through her day more intentionally — instead of just reacting to the next urgent thing.
“It’s been a huge shift for me to ask, ‘How am I really doing today?’ before asking, ‘What needs to get done?’” — Alina
2. Tracking Physical Health and Stress Levels
Between managing migraines, stress, and sleep patterns, Alina uses the tracking pages to spot patterns she might otherwise miss. By writing down small observations daily, she’s been able to make smarter choices about rest, hydration, and when she needs to slow down.
3. Using the Wellness Goals Section to Stay Anchored
The Wellness Notebook encourages setting small, manageable goals each week. Alina uses this section to focus on goals that support her wellbeing — not just business goals. Whether it’s a commitment to walk outside daily or take breaks between sessions, these micro-goals keep her connected to herself amid the busyness.
4. Building a Habit of Gentle Reflection
At the end of each day, Alina takes 5–10 minutes to fill out the evening check in. What did I give? What did I receive? What do I need? This practice has helped her stay self-compassionate instead of slipping into perfectionism or burnout.
At Exhale Psychology, we talk a lot about the connection between small habits and big transformations. The Wellness Notebook is one of the tools helping us live that philosophy from the inside out. It’s not about doing everything perfectly — it’s about showing up for yourself, one page at a time.
And there she is. Alina - thank you for sharing your practices and wisdom with us.
You can find Alina and the extraordinary team (as well as community events) at Exhale Psychology Group at www.exhale-psychology.ca
To purchase the Wellness Notebook for yourself - you can find it on Amazon in your home country by Searching Wellness Notebook / Tamara Hackett or click here.