PleaseNotes IND 101 Inclusion Notebook

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This or something greater for the highest good of all involved.


This Notebook Belongs to

The One and Only

Someone who makes the commitment

and effort to recognize their privilege

(based on gender, class, race, sexual

identity, etc.) and work in solidarity

with oppressed groups in the pursuit of

justice and equality. Allies understand

that it is in their own interest to end all

forms of oppression, even those from

which they may benefit in concrete


I Am Choosing to use

this Notebook for;

Thank You!

We hope you enjoy using The Inclusion Notebook as much as we enjoyed

creating it! Something special happens when people take the time to learn

about and work on themselves. Now more than ever, it’s extra satisfying when

people are ready to challenge their own assumptions and understand that

our experiences in this world vary based on multiple diversity aspects. More

importantly, that we have the ability to make life better for each other, and the

next generation by doing the work right now.

PleaseNotes and I&D 101 came together to create this special notebook with

the hope it will support your growth journey, open your heart to embrace the

diversity of our communities and workplaces, and be a learning tool towards

valuing and displaying inclusive behaviours in your daily actions.

Make sure you check out our websites, where you can learn about other tools,

materials and experiences to continue to grow in new ways!

The world is a better place because you are choosing to grow, and we hope

you know that as clearly as we do. Stay in touch, We’d love to hear from you!

You’re the best!

Cheryl Sutherland and Jamile Cruz



Are You?

Creating a culture of inclusion requires radical change, and developing

individual awareness is an important step towards becoming more inclusive.

Listening to others, being authentic, creating a space where all people feel safe

to share and contribute, checking your assumptions about people, speaking

up when seeing discrimination and exclusion are all necessary actions to build

more inclusivity in our daily lives.

So where do we start?

Journaling can be a great process for connecting with yourself, your goals,

dreams and thought processes. Many successful people throughout history

have used journaling, and for good reason. Writing out your thoughts,

challenges, and feelings allows your left brain to be occupied, so the creativity

in your right brain is able to flow and create solutions. It’s actually been shown

that journaling even has a positive impact on your immune system. Writing

will also allow you to connect, challenge and change any misbeliefs you have,

and help you choose new thought processes that will support you and the

people around you in creating an environment that’s inclusive, equitable and

celebrates diversity.



Grateful For;

This space is perfect for your gratitude practice.

The more gratitude you have for the things present in your life, the more you receive.

You can start with the everyday things and go from there. When you have completed your list,

let this act as fuel to advocate for those who have less opportunity to create these same things

due to societal constructs we are dismantling.

If you change the way you look at things, the things you look at change.

- Dr. Wayne W. Dyer

Vulnerability attracts honesty, honesty attracts soul connections.

Current Life Inventory

Take stock of all the things you have in your life currently, the good, the bad and the ugly.

As you do this, see how balanced your life is. Take notice if there are areas you are neglecting or areas you

are putting too much energy towards. Then rate how you are doing in that area on a scale of 1-10.

•P = Physical Health / Wellness

•M = Mental Practices / Wealth / Liberty

• S = Spiritual Connection / Contribution to Others

• E = Emotional Connection / Relationships

Ideal Life Inventory

Let’s rebalance things and map out the life you want and deserve. In order to manifest it, we have to know

what it is with clarity and be willing to state it. With each topic you create, take the time to write out each

one as a real life ideal scene. The more positive energy you put in it the better! Think of it as a “Day in the

Life”, and immerse yourself in it as if it is currently happening in the present. Engage all of your senses to

really capture the feeling of attaining what you want. This way, when you are in the process of creating it,

you have an anchor to help pull your goals closer to you.









What is Privilege?

priv·i·lege - /ˈpriv(ə)lij/:

A right, immunity, or benefit enjoyed by a particular person or a

restricted group of people beyond the advantages of most.

the unearned and mostly unacknowledged societal

advantage that a restricted group of people has over another group.

Privilege is something you probably didn’t ask for, however in acknowledging that

it’s there, we can see where other people are treated differently and fix it. Anger and

guilt can be natural emotions that come up when talking about privilege, however,

understand that no one is blaming you for having the life you have, they are pointing

out the systems that keep everyone away from having the same opportunities and

abilities in life. The system that we are living in was created to build inequity, and

by acknowledging where there is a difference, we can build an action plan to fix it.

In addition, those who have more privilege, access and resources have the ability to

create the most change for those who are supported by our society the least.

How do you define privilege?

What does privilege look like in your life?

In your career? In your family? In your daily routines?

What privileges do you have based on where you were born?

Use the following page to write your thoughts.



Around Your


Having difficulties thinking about your own privileges? The list won’t cover all factors that

can determine privilege, but it can be a great start for your self-assessment.

Class Privilege

• I have a safe and reliable place where I can study/work.

• I have usually had access to healthcare.

• I have had rights to paid holidays during my career.

• I have had the choice to travel and explore other countries and cultures.

• I have access to transportation that will get me where I need to go.

•Whenever I’ve moved out of my home it has been voluntary, and I had another

home to move into.

• I have a career plan and can plan on getting a raise at my job.

• My decision to go or not to go to college wasn’t based entirely on financial factors.

Male/Masculine Privilege

• I feel comfortable going somewhere alone or going on a date with someone new;

I don’t have to fear violence.

• I know that people will believe me when I report a crime against me.

• I don’t have to worry about people perceiving me as sexual because of my

clothes or body.

• At work, I don’t often have to worry about harassment from customers,

coworkers, or bosses.

White Race, Ethnicity Privilege

• Looking at history, there haven’t been attempts to scientifically or socially

eliminate people of my race or ethnicity.

• I can expect to see many employees and leaders of my race in the office.

• I know that the police and other authorities are there to protect me.

• I’m not concerned about me or my family being incarcerated unless we

commit a very serious crime.

• My race or ethnicity will not make people around me uncomfortable.

• Growing up, I had toys, TV characters and superheroes/princesses

who looked like me.

Cisgender Privilege

• I was born in a body that felt correct to me.

• I’ve never had to figure out feelings of attraction.

• I am able to date the gender(s) I am attracted to without being judged.

• Religion has never been used as an excuse to hurt or ostracize me.

• I am not concerned that dressing in a way that makes me feel confident

will get me attacked.

• I have never had to worry about job security based on what a senior person

thought about my gender expression.

Abled Privilege

• I can easily arrange to be in the company of people of my physical ability.

• I can assume that I can go shopping alone, and they will always have appropriate

accommodations to make this experience hassle-free.

• I can be assured that assumptions about my mental capabilities will not be made based

on my physical status.

• I can do well in challenging situations very often without being told what an inspiration I

must be to other able-bodied people.

• I can buy posters, postcards, picture books, greeting cards, dolls, toys, children’s

magazines featuring people of the same physical status.

• If I am fired, not given a raise, or not hired, I do not have to question whether it had

anything to do with my physical appearance.

Christian Privilege

• You can expect to have time off work to celebrate religious holidays.

• Music and television programs pertaining to your religion’s holidays are

readily accessible.

• It is easy to find stores that carry items that enable you to practice your faith and

celebrate religious holidays.

• You can worship freely, without fear of violence or threats.

• A bumper sticker supporting your religion won’t likely lead to your car being vandalized.

• You can practice your religious customs without being questioned, mocked, or inhibited.

How did you feel thinking about these lists?

Go back to the previous pages and think about your privileges and how they impact

your life and how different other people’s lives are that have these judgments, biases

and inequalities as part of their everyday life. Take the time to write out your


Looking at your life and privileges is a great way of starting to understand the

difference of opportunities present in our society and businesses. Use these lists below

to support your own assessment of the access you have to opportunities.

Think about what you have learned around the struggles of different groups (Black,

Indigenous, Visible Minority, LGBTQ2+, “lower class”, people with disabilities,

Non-Christian, etc.) and bring someone to mind that identifies themselves as two or

more of the categories above, then answer the following questions.

How do you feel about privilege?

How different is your day from theirs?

What worries might they have that you do not?

Understanding our experiences and exploring how the systems designed around us

are defining who is included or not, is critical to creating more inclusive workplaces.

Think about the groups that are underrepresented in your organization. Now try to

free-write for five minutes about which challenges they would face to enter and/or be

successful in your organization.

Example: I understand the impact of representation, meaning, seeing someone who

looks like me in certain roles and could always see my gender and race represented

throughout the organization, including at the top leadership, but I can see how a

women and or a black person would be challenged to believe that they could be

accepted based on how the leadership of my organization looked for years.

Now with your words, imagine someone who has a visible disability working in

your team. Think about words that are used by you and your colleagues, your office

environment, and describe the potential issues they would face.

Now with your words, imagine an Indigenous Woman trying to achieve the same

goals you have in your organization. Think about words that are used by you and your

colleagues, your office environment, and describe the potential issues she would face.

Now with your words, imagine an Black Man trying to achieve the same goals

you have in your organization. Think about words that are used by you and your

colleagues, your office environment, and describe the potential issues he would face.

What do the demographics of your organization look like? Do they reflect the

demographics of the community as a whole? Is there more you could be doing to

promote diversity among coworkers? What role do you play in your team and on

bridging more people to participate in your workforce? Are there challenges with the

current mindsets applied towards people development? Are there changes required in

this current mindset? How can you influence these changes?

How about in your personal life? What are the demographics of your group of

friends? Is this group diverse? Why or why not? If there is a lack of representation

of certain groups, how do you think that this lack of representation impacts or

influences the way you interact with underrepresented groups?

Let s' Do


How You Can Practice

Inclusive Behaviour Today

Diversity is a reality. We live in diverse countries, in a diverse world - there are

different gender identities, races, abilities, social classes, religions, ideas, sexual

orientations, cultures, and beliefs. So much time and energy is wasted pushing

against these differences when we could be focused on embracing them and

creating space for ALL. When people thrive we all benefit. There is value creation

and untapped innovation hidden in the diversity pocket - we need to stop looking

at diversity as a challenge and embrace the opportunities that it brings.

So, how do we do it? The truth is, it starts with you, it starts with we, it starts with

all of us. If we all take the time to have a deep look at our behaviours and start

practicing INCLUSIVITY on a daily basis, we will make a difference, we will

build a better and kinder world.

Happy Journaling!

1. Listen

Sometimes just by listening you can make space for someone who may not otherwise have

a voice. Some marginalized people have been gaslit by society to believe that by them

in raising concerns, they are overreacting. Allowing them to share their thoughts and

experiences is important for learning and healing.

2. Consider the views and perspectives of other people

This will bring new ideas to the table and will also help you expand yours. In addition to

being open to what others have to say, practice seeing an experience through their eyes.

3. Speak up

If you see something, say something - don’t watch someone being mistreated and walk

away without doing something about it. Lend your voice when the victim can’t find their

own. If you’re unsure if they need support, ask if they want help.

4. Check your assumptions

Are they true? Are you making assumptions based on the person you’re interacting with

presently or based on a stereotype? In correcting a thought quickly and often, you’ll start

to create a new habit of thought that serves you.

5. Be authentic

Be authentic

No one is perfect when learning something new and when you come from a need to

help instead of ego, it creates a tangible difference for everyone involved. When you fully

present your authentic self to others, you encourage them to be authentic too.

I am a noble, worthy being and I choose all that exists in my life.

Ask for what you want and be prepared to get it.

- Maya Angelou

The pain pushes until we let the vision pull.

- Rev. Dr. Michael Bernard Beckwith

Doing what I love is true success.

Life is lived on the edge.

- Will Smith

I choose to no longer let settling be an option.

Thoughts become things.

They say to serve is to love. I think to serve is to heal, too.

- Viola Davis

I already have everything I need to be successful.

The creation of an inclusive culture requires an all hands approach.

- Jamile Cruz

Success is not an accident, success is actually a choice.

- Stephen Curry

There is no limitation or lack anywhere.

People are always doing the best they know how in everything they do.

You must do the things you think you cannot do.

- Eleanor Roosevelt

I’m giving the world notice that I am great.

- Lisa Nichols

I choose not to compare myself.

I am growing in my own way, and in my own timing.

Risk means acting without certainty.

- Darren Hardy

What you think about, you bring about.

The only limits we have in life are those we impose on ourselves.

- Bob Proctor

Pain is inevitable, but suffering is a choice.

The only person able to create my happiness is me.

Diversity is about embracing one another’s uniqueness.

- Ola Joseph

I am stepping into the life that is worthy of me. The creation of an inclusive culture requires an all hands approach.

- Jamile Cruz

All glory comes from daring to begin.

- Eugene F. Ware

Fear no longer has a say in my decisions.

I allow myself to shine brightly.

We may encounter defeats but we must not be defeated.

- Maya Angelou

A joy filled life is an authentic life.

If you don’t like how things are, change it! You’re not a tree.

- Jim Rohn

An affirmation is a strong, positive statement that something is already so.

- Shakti Gawain

I came here to live and thrive, not exist to survive.

The time is always right to do what is right.

- Martin Luther King Jr.

I refuse to entertain living a small life.

Wishing is not enough, we must do.

- Johann Wolfgang Von Goethe

I am stepping into my greatness! I am here to make a mighty difference!

Micro changes lead to macro wins.

Freedom is not being afraid.

- Nina Simone

Joy is an indicator that you are doing your true work.

I think it is possible for ordinary people to choose to be extraordinary.

- Elon Musk

I am going beyond playing my strong suit.

Maybe other people will try to limit me but I don’t limit myself.

- Jim Carrey

I am following my instincts and intuition.

If opportunity doesn’t knock, build a door.

- Milton Berle

You never know where life is taking you, but it’s taking you.

- Hilary Swank

It’s easy to stay doing something you hate, it’s comfortable.

Get out of your comfort zone.

When girls are educated, their countries become stronger and more prosperous.

- Michelle Obama

If you are doing something out of obligation and not true giving,

it’s better not to do it at all.

I am a necessary, needed positive element in the world.

Success is the persistence through failure.

- Aisha Tyler

Abundance is a state of beingness, not a dollar amount in a bank account.

Whether you think you can or you think you can’t, you’re right.

- Henry Ford

Start your day with why, then get on with your what.

- Darren Hardy

Your gifts are not about you, it’s about what you’re here to give.

I have the power to create change.

The things that make us different, those are our superpowers.

- Lena Waithe

I’ve failed over and over in my life. And that is why I succeed.

- Michael Jordan

The shadows of your past are not who you are.

You are here, in the present, and ready to make new decisions.

I am what I love, not what loves me.

Life is either a daring adventure or nothing.

- Helen Keller

Faith is taking the first step even when you don’t see the whole staircase.

- Martin Luther King, Jr.

I am preparing myself for the good, instead of preparing for the bad.

If you give up on your dreams, what’s left?

- Jim Carrey

Everything is working together for my highest good.

I have the freedom to choose my environment.

It is not sacrifice if you love what you’re doing.

- Mia Hamm

Energy flows where your attention goes.

There’s no sense in going out of your way to get someone to like you.

- Ash Ketchum

There is nothing permanent except change.

- Heraclitus

Boundaries are a great gift I give myself and others.

I am choosing to sparkle bright today!

We are all different, which is great because we are all unique.

- Catherine Pulsifer

Whatever the mind of man can conceive and believe, it can achieve.

- Napoleon Hill

I love and cherish myself the way I want others to love and cherish me.

I am choosing to see a miracle today.

The only way you really see change is by helping to create it.

- Lena Waithe

I am deliberate and afraid of nothing.

- Audre Lorde

I am choosing to live a big life, stand out, make mistakes and make history.

I just wish people would realize anything is possible.

- Terry Fox

I am being guided gracefully in every aspect of my life.

Inspiration is all around me.

Courage is not the absence of fear, but the triumph over it.

- Nelson Mandela

The most difficult thing is the decision to act.

- Amelia Earhart

Fear cannot exist in the same space as love.

There is no creativity without failure. Period.

- Brene Brown

As I speak greatness into others, I speak greatness into myself.

Choose a job you love, and you will never have to work a day in your life.

- Confucius

The Universe will reply with everything I say and believe.

I give myself permission to be glorious!

Be the best version of yourself in anything you do.

- Stephen Curry

To err is human, to forgive is divine.

- William Shakespeare

Disempowering words have no place in my vocabulary.

I am not afraid to stand in the stillness.

I have insecurities, but I don’t hang out with people who point them out.

- Adele

When everyone is included, everyone wins.

- Reverend Jesse Jackson

I am grateful for myself just the way I am.

Life is a menu. Whatever you order is what’s delivered to the table.

- Tyrese Gibson

All solutions to all of my challenges are already within me.

I am cleaning my consciousness of things that don’t serve me.

By modeling inclusive behaviours, we encourage others to do the same.

- Jamile Cruz

I am letting ambition be replaced by inspiration.

Look to become true to your dreams.

- Dr. Rev. Michael Bernard Beckwith

I am constantly remembering life is set up to be easy.

The first step you have to say is you can.

- Will Smith

There is no limits except those you put on yourself.

- Thomas J. Willhite

I am choosing to divert my energy from worry to winning.

There is no such thing as lack, limitation or scarcity.

Choose people who lift you up.

- Michelle Obama

If you live in your heart, magic happens.

- Bernie Siegel

I am whole, healthy and complete.

Nobody makes it alone. Nobody has made it alone.

- Oprah Winfrey

I am the only person capable of making my life magnificent.

It takes courage to grow up and turn out to be who you really are.

- e. e. Cummings

I love myself more than I love anything else.

In doing so, I have the ability to love everything else.

Be brave. Take risks. Nothing can substitute experience.

- Paulo Coelho

I am the freedom that I have been looking for.

The function of freedom is to free someone else.

- Toni Morrison

Mistakes are stepping stones to success.

I am my own rescue.

Fear is an illusion that resides entirely within your own brain.

- Darren Hardy

I am here to magnify life.

If everything was perfect, you would never learn and grow.

- Beyonce Knowles

Feet, what do I need you for when I have wings to fly?

- Frida Kahlo

Worrying is praying for what I don’t want.

The more grace I give myself, the more grace pours into my life.

- Cheryl Sutherland

The steps I make today create the future for tomorrow.

My most important relationship is the one with myself.

You become what you think the most about.

- John Assaraf

No matter where you’re from, your dreams are valid.

- Lupita Nyong’o

I am creating goals that are worthy of me.

I am so proud of myself!

Men worry more about what they can’t see than about what they can.

- Julius Caesar

My needs and wants are valid.

Justice is what love looks like in public.

- Laverne Cox

I have the power to choose how I see all circumstances.

We can’t plan life. All we can do is be available for it.

- Lauryn Hill

I am worthy of breathtaking love and support.

People need loving the most when they feel they deserve it the least.

- Cheryl Sutherland

If you risk nothing, then you risk everything.

- Geena Davis

My self care is important.

Strivers achieve what dreamers believe.

- Usher

Opportunities for success are everywhere.

I am acknowledging all my blessings.

Keep going, start by starting.

- Meryl Streep

When you’re accustomed to privilege equality feels like oppression.

- Franklin Leonard

Life is working for me, not against me.

Vulnerability attracts honesty, honesty attracts soul connections.

- Brene Brown

I am choosing to see all obstacles as a opportunity for greatness.

If there was a season for women to shine, that season is now!

- Lisa Mae Brunson

Where happiness flows, greatness goes.

Unless you are breaking things, you’re not moving fast enough.

- Mark Zuckerberg

I am a beacon of light where ever I go.

I surround myself with positive, uplifting people.

I am not going to ask the world if I can be great, I’m going to give notice.

- Lisa Nichols

I live a life some people only dream of.

You are on the road to success if you would do your job and not be paid.

- Oprah Winfrey

I choose to live a big life.

Fear is an indicator that you’re on the right track.

- Cheryl Sutherland

I am not a product of my circumstances, I am a product of my decisions.

- Stephen Covey

All of my experiences have primed me for success.

Ability may get you to the top, but it takes character to keep you there.

- Stevie Wonder

I am safe, secure, and supported no matter what the circumstance.

We are all connected and all in this together.

Nobody in the world can succeed alone.

- Ernesto Sirolli

It doesn’t matter what they call you, it matters what you answer to.

- Cheryl Sutherland

I always follow my heart.

I am in love with life, every minute of it.

Let whoever think whatever, just keep getting better.

- Cheryl Sutherland

Make your passion your paycheque.

You won’t know you’re at the top until you get there.

- Idris Elba

Don’t take anything personally.

- Don Miguel Ruiz

My growth is a process, not an event.

The season of failure is the best time for sowing the seeds of success.

- Paramahansa Yogananda

Work mindfully, not hard. Your life’s purpose is as natural as breathing.

Your legacy is revealed by the action you take to create change.

- Lisa Mae Brunson

I am enjoying the process of my growth and letting love lead the way.

Have a vision. Be demanding

- Colin Powell

I choose to speak greatness into all around me.

Love always wins.

We are the change that we seek.

- Barack Obama

Peace comes from within. Do not seek it without.

- Buddha

I am choosing to lean in, be bold, and dare greatly.

Feeling Inspired?

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- Cheryl Sutherland

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