Teen & Gen Z

Purpose
Give you a practical, small‑step way to answer: “How do I deal with social media anxiety?”.

How to apply Gratitude Habit

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I deal with social media anxiety?”.

How to apply Values-to-Action Steps

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I deal with social media anxiety?”.

How to apply Weekly Review Ritual

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle academic stress?”.

How to apply Test-Day Calm Protocol

1. Identify the trigger or situation in one sentence.
2. Set a 2–10 minute timer.
3. Follow the steps in order without skipping.
4. Rate intensity before/after (0–10).
5. Note one improvement for next time.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle academic stress?”.

How to apply Future Vision Map

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle academic stress?”.

How to apply College Stress Plan

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop procrastinating on homework?”.

How to apply Identity Exploration Map

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop procrastinating on homework?”.

How to apply Motivation Warm‑Start

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop procrastinating on homework?”.

How to apply Anger Cool‑Down

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I calm test anxiety fast?”.

How to apply Study Environment Reset

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.
• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I calm test anxiety fast?”.

How to apply Body Image Reframe (Teens)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I calm test anxiety fast?”.

How to apply Bullying Response Script

1. Copy the script into your notes.
2. Personalize the [brackets] to your situation.
3. Rehearse twice out loud.
4. Use it in the next real moment.
5. Afterward, tweak one line for clarity.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle friend drama without making it worse?”.

How to apply Online Safety Protocol

1. Identify the trigger or situation in one sentence.
2. Set a 2–10 minute timer.
3. Follow the steps in order without skipping.
4. Rate intensity before/after (0–10).
5. Note one improvement for next time.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle friend drama without making it worse?”.

How to apply Sports Nerves Reset

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.
• Graduated exposure builds confidence through safe, repeated wins.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle friend drama without making it worse?”.

How to apply Friendship Repair Steps

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I deal with cyberbullying or online harassment?”.

How to apply Mindfulness Minute

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I deal with cyberbullying or online harassment?”.

How to apply Micro-Win Streak (Teens)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I deal with cyberbullying or online harassment?”.

How to apply Sleep Reset Plan

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I fix my sleep schedule?”.

How to apply Public Speaking Ladder

1. List 5 levels from easiest→hardest.
2. Do Level 1 ×3 reps this week; then Level 2; etc.
3. If a level is too hard, drop one level and repeat.
4. Log how it felt after each rep (1 sentence).

How & Why It Works

• Graduated exposure builds confidence through safe, repeated wins.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I fix my sleep schedule?”.

How to apply Social Media Lite Diet

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I fix my sleep schedule?”.

How to apply Time-Boxing Routine

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I build better habits that actually stick?”.

How to apply Procrastination Breaker

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I build better habits that actually stick?”.

How to apply Parent Trust Rebuild

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I build better habits that actually stick?”.

How to apply Digital Detox Hour

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop comparing myself to others online?”.

How to apply Group Chat Boundaries

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop comparing myself to others online?”.

How to apply Homework Sprint

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop comparing myself to others online?”.

How to apply Peer Pressure Script

1. Copy the script into your notes.
2. Personalize the [brackets] to your situation.
3. Rehearse twice out loud.
4. Use it in the next real moment.
5. Afterward, tweak one line for clarity.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I talk to my parents without it turning into a fight?”.

How to apply Identity Journal

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I talk to my parents without it turning into a fight?”.

How to apply Application Momentum Map

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I talk to my parents without it turning into a fight?”.

How to apply First Job Rehearsal

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I rebuild trust with my parents?”.

How to apply Breakup Recovery Plan

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I rebuild trust with my parents?”.

How to apply Anxiety SOS Card

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I rebuild trust with my parents?”.

How to apply Exam Day Routine

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I feel less lonely even with lots of followers?”.

How to apply Morning Routine Reset

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.
• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I feel less lonely even with lots of followers?”.

How to apply Gratitude Text

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I feel less lonely even with lots of followers?”.

How to apply Gym Confidence Ladder

1. List 5 levels from easiest→hardest.
2. Do Level 1 ×3 reps this week; then Level 2; etc.
3. If a level is too hard, drop one level and repeat.
4. Log how it felt after each rep (1 sentence).

How & Why It Works

• Graduated exposure builds confidence through safe, repeated wins.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I get motivated when I feel stuck?”.

How to apply Screen‑Free Morning

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I get motivated when I feel stuck?”.

How to apply Study Buddy Protocol

1. Identify the trigger or situation in one sentence.
2. Set a 2–10 minute timer.
3. Follow the steps in order without skipping.
4. Rate intensity before/after (0–10).
5. Note one improvement for next time.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I get motivated when I feel stuck?”.

How to apply Rumination Breaker

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle a breakup without losing myself?”.

How to apply Self‑Compassion Minute

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle a breakup without losing myself?”.

How to apply Gratitude Habit

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle a breakup without losing myself?”.

How to apply Values-to-Action Steps

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I make new friends after switching schools?”.

How to apply Weekly Review Ritual

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I make new friends after switching schools?”.

How to apply Test-Day Calm Protocol

1. Identify the trigger or situation in one sentence.
2. Set a 2–10 minute timer.
3. Follow the steps in order without skipping.
4. Rate intensity before/after (0–10).
5. Note one improvement for next time.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I make new friends after switching schools?”.

How to apply Future Vision Map

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I manage screen time and still keep up socially?”.

How to apply College Stress Plan

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I manage screen time and still keep up socially?”.

How to apply Identity Exploration Map

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I manage screen time and still keep up socially?”.

How to apply Motivation Warm‑Start

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle panic or anxiety spikes at school?”.

How to apply Anger Cool‑Down

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle panic or anxiety spikes at school?”.

How to apply Study Environment Reset

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.
• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle panic or anxiety spikes at school?”.

How to apply Body Image Reframe (Teens)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I build confidence to speak in class?”.

How to apply Bullying Response Script

1. Copy the script into your notes.
2. Personalize the [brackets] to your situation.
3. Rehearse twice out loud.
4. Use it in the next real moment.
5. Afterward, tweak one line for clarity.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I build confidence to speak in class?”.

How to apply Online Safety Protocol

1. Identify the trigger or situation in one sentence.
2. Set a 2–10 minute timer.
3. Follow the steps in order without skipping.
4. Rate intensity before/after (0–10).
5. Note one improvement for next time.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I build confidence to speak in class?”.

How to apply Sports Nerves Reset

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.
• Graduated exposure builds confidence through safe, repeated wins.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop doom‑scrolling at night?”.

How to apply Friendship Repair Steps

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop doom‑scrolling at night?”.

How to apply Mindfulness Minute

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop doom‑scrolling at night?”.

How to apply Micro-Win Streak (Teens)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle peer pressure to vape/drink/etc.?”.

How to apply Sleep Reset Plan

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle peer pressure to vape/drink/etc.?”.

How to apply Public Speaking Ladder

1. List 5 levels from easiest→hardest.
2. Do Level 1 ×3 reps this week; then Level 2; etc.
3. If a level is too hard, drop one level and repeat.
4. Log how it felt after each rep (1 sentence).

How & Why It Works

• Graduated exposure builds confidence through safe, repeated wins.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle peer pressure to vape/drink/etc.?”.

How to apply Social Media Lite Diet

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I prepare for college apps without melting down?”.

How to apply Time-Boxing Routine

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I prepare for college apps without melting down?”.

How to apply Procrastination Breaker

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I prepare for college apps without melting down?”.

How to apply Parent Trust Rebuild

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I balance sports, school, and a job?”.

How to apply Digital Detox Hour

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I balance sports, school, and a job?”.

How to apply Group Chat Boundaries

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I balance sports, school, and a job?”.

How to apply Homework Sprint

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I improve body image and self‑respect?”.

How to apply Peer Pressure Script

1. Copy the script into your notes.
2. Personalize the [brackets] to your situation.
3. Rehearse twice out loud.
4. Use it in the next real moment.
5. Afterward, tweak one line for clarity.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I improve body image and self‑respect?”.

How to apply Identity Journal

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I improve body image and self‑respect?”.

How to apply Application Momentum Map

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I reduce overthinking/rumination?”.

How to apply First Job Rehearsal

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I reduce overthinking/rumination?”.

How to apply Breakup Recovery Plan

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I reduce overthinking/rumination?”.

How to apply Anxiety SOS Card

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I manage ADHD‑style distractions?”.

How to apply Exam Day Routine

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I manage ADHD‑style distractions?”.

How to apply Morning Routine Reset

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.
• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I manage ADHD‑style distractions?”.

How to apply Gratitude Text

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop spiraling after a bad grade?”.

How to apply Gym Confidence Ladder

1. List 5 levels from easiest→hardest.
2. Do Level 1 ×3 reps this week; then Level 2; etc.
3. If a level is too hard, drop one level and repeat.
4. Log how it felt after each rep (1 sentence).

How & Why It Works

• Graduated exposure builds confidence through safe, repeated wins.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop spiraling after a bad grade?”.

How to apply Screen‑Free Morning

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop spiraling after a bad grade?”.

How to apply Study Buddy Protocol

1. Identify the trigger or situation in one sentence.
2. Set a 2–10 minute timer.
3. Follow the steps in order without skipping.
4. Rate intensity before/after (0–10).
5. Note one improvement for next time.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle nerves before games or performances?”.

How to apply Rumination Breaker

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle nerves before games or performances?”.

How to apply Self‑Compassion Minute

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle nerves before games or performances?”.

How to apply Gratitude Habit

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I set healthy boundaries in group chats?”.

How to apply Values-to-Action Steps

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I set healthy boundaries in group chats?”.

How to apply Weekly Review Ritual

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I set healthy boundaries in group chats?”.

How to apply Test-Day Calm Protocol

1. Identify the trigger or situation in one sentence.
2. Set a 2–10 minute timer.
3. Follow the steps in order without skipping.
4. Rate intensity before/after (0–10).
5. Note one improvement for next time.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop arguing online?”.

How to apply Future Vision Map

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop arguing online?”.

How to apply College Stress Plan

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stop arguing online?”.

How to apply Identity Exploration Map

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I create joy when life feels meh?”.

How to apply Motivation Warm‑Start

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I create joy when life feels meh?”.

How to apply Anger Cool‑Down

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I create joy when life feels meh?”.

How to apply Study Environment Reset

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.
• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I recover after a tough day without shutting down?”.

How to apply Body Image Reframe (Teens)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I recover after a tough day without shutting down?”.

How to apply Bullying Response Script

1. Copy the script into your notes.
2. Personalize the [brackets] to your situation.
3. Rehearse twice out loud.
4. Use it in the next real moment.
5. Afterward, tweak one line for clarity.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I recover after a tough day without shutting down?”.

How to apply Online Safety Protocol

1. Identify the trigger or situation in one sentence.
2. Set a 2–10 minute timer.
3. Follow the steps in order without skipping.
4. Rate intensity before/after (0–10).
5. Note one improvement for next time.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I manage college stress and deadlines?”.

How to apply Sports Nerves Reset

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.
• Graduated exposure builds confidence through safe, repeated wins.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I manage college stress and deadlines?”.

How to apply Friendship Repair Steps

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I manage college stress and deadlines?”.

How to apply Mindfulness Minute

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I find my identity beyond labels?”.

How to apply Micro-Win Streak (Teens)

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I find my identity beyond labels?”.

How to apply Sleep Reset Plan

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I find my identity beyond labels?”.

How to apply Public Speaking Ladder

1. List 5 levels from easiest→hardest.
2. Do Level 1 ×3 reps this week; then Level 2; etc.
3. If a level is too hard, drop one level and repeat.
4. Log how it felt after each rep (1 sentence).

How & Why It Works

• Graduated exposure builds confidence through safe, repeated wins.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle gossip and rumors?”.

How to apply Social Media Lite Diet

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle gossip and rumors?”.

How to apply Time-Boxing Routine

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I handle gossip and rumors?”.

How to apply Procrastination Breaker

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I build a morning routine that works?”.

How to apply Parent Trust Rebuild

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I build a morning routine that works?”.

How to apply Digital Detox Hour

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I build a morning routine that works?”.

How to apply Group Chat Boundaries

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I study smarter, not longer?”.

How to apply Homework Sprint

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I study smarter, not longer?”.

How to apply Peer Pressure Script

1. Copy the script into your notes.
2. Personalize the [brackets] to your situation.
3. Rehearse twice out loud.
4. Use it in the next real moment.
5. Afterward, tweak one line for clarity.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I study smarter, not longer?”.

How to apply Identity Journal

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• CBT/values work reduces distorted thoughts and strengthens self-direction.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stay calm during family conflict?”.

How to apply Application Momentum Map

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stay calm during family conflict?”.

How to apply First Job Rehearsal

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I stay calm during family conflict?”.

How to apply Breakup Recovery Plan

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I repair a friendship after a fight?”.

How to apply Anxiety SOS Card

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I repair a friendship after a fight?”.

How to apply Exam Day Routine

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I repair a friendship after a fight?”.

How to apply Morning Routine Reset

1. Define a this‑week goal that fits your real schedule.
2. List 3 constraints (time/energy/people).
3. Choose the smallest daily action (≤10 min).
4. Schedule it and set a reminder.
5. Review on the same day next week—keep/cut/change one step.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.
• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I limit screens without FOMO?”.

How to apply Gratitude Text

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I limit screens without FOMO?”.

How to apply Gym Confidence Ladder

1. List 5 levels from easiest→hardest.
2. Do Level 1 ×3 reps this week; then Level 2; etc.
3. If a level is too hard, drop one level and repeat.
4. Log how it felt after each rep (1 sentence).

How & Why It Works

• Graduated exposure builds confidence through safe, repeated wins.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I limit screens without FOMO?”.

How to apply Screen‑Free Morning

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Feed curation and digital boundaries cut comparison loops and cue reactivity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I keep momentum going over the weekend?”.

How to apply Study Buddy Protocol

1. Identify the trigger or situation in one sentence.
2. Set a 2–10 minute timer.
3. Follow the steps in order without skipping.
4. Rate intensity before/after (0–10).
5. Note one improvement for next time.

How & Why It Works

• Implementation intentions and time boxing reduce decision friction and procrastination.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I keep momentum going over the weekend?”.

How to apply Rumination Breaker

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

Purpose
Give you a practical, small‑step way to answer: “How do I keep momentum going over the weekend?”.

How to apply Self‑Compassion Minute

1. Clarify the current problem in one sentence.
2. Pick a smallest concrete action (2–10 minutes).
3. Do it now and log one sentence about how it felt.
4. Repeat daily for a week; adjust based on review.

How & Why It Works

• Tiny, repeated actions create habit change via reinforcement and neuroplasticity.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)

**Purpose**
Answer to: “How do I handle mental health stigma as a teen?”

**How to run Test-Day Calm Protocol (Protocol)**
1) Identify the trigger or situation.
2) Set a 2–10 minute timer.
3) Follow the steps in order without skipping.
4) Log intensity before/after (0–
10).
5) Note one improvement for next time.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle depression signs as a teen?”

**Future Vision Map (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle anxiety tools as a teen?”

**College Stress Plan (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Implementation intentions pre-bind cue→action, reducing choice paralysis under stress.

**

**Purpose**
Answer to: “How do I handle sports performance as a teen?”

**Identity Exploration Map (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle procrastination as a teen?”

**How to apply Motivation Warm‑Start**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle body image as a teen?”

**How to apply Anger Cool‑Down**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle test anxiety as a teen?”

**How to apply Study Environment Reset**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle public speaking as a teen?”

**How to apply Gratitude Habit**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.

**

**Purpose**
Answer to: “How do I handle building habits as a teen?”

**Values-to-Action Steps (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle grades as a teen?”

**How to apply Body Image Reframe (Teens)**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- CBT cognitive restructuring reduces distorted thoughts and lowers emotional reactivity.

**

**Purpose**
Answer to: “How do I handle friend drama as a teen?”

**How to use Bullying Response Script (Script)**
1) Copy the script into your notes.
2) Personalize the [brackets] to your context.
3) Rehearse twice out loud.
4) Use it the next time this situation occurs.
5) After use, jot one sentence on what worked and what you’ll tweak.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle bullying as a teen?”

**How to run Online Safety Protocol (Protocol)**
1) Identify the trigger or situation.
2) Set a 2–10 minute timer.
3) Follow the steps in order without skipping.
4) Log intensity before/after (0–
10).
5) Note one improvement for next time.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle anxiety tools as a teen?”

**College Stress Plan (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Implementation intentions pre-bind cue→action, reducing choice paralysis under stress.

**

**Purpose**
Answer to: “How do I handle first breakup as a teen?”

**How to apply Sports Nerves Reset**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle college stress as a teen?”

**Friendship Repair Steps (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle bullying as a teen?”

**How to run Online Safety Protocol (Protocol)**
1) Identify the trigger or situation.
2) Set a 2–10 minute timer.
3) Follow the steps in order without skipping.
4) Log intensity before/after (0–
10).
5) Note one improvement for next time.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle screen time as a teen?”

**How to apply Procrastination Breaker**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle confidence as a teen?”

**Habit Builder Routine (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.

**

**Purpose**
Answer to: “How do I handle family conflict as a teen?”

**How to apply Parent Trust Rebuild**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Clear boundaries and structured communication increase safety and predictability in relationships.

**

**Purpose**
Answer to: “How do I handle mental health stigma as a teen?”

**How to run Test-Day Calm Protocol (Protocol)**
1) Identify the trigger or situation.
2) Set a 2–10 minute timer.
3) Follow the steps in order without skipping.
4) Log intensity before/after (0–
10).
5) Note one improvement for next time.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle depression signs as a teen?”

**Future Vision Map (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle peer pressure as a teen?”

**How to apply Mindfulness Minute**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Mindfulness/MBRP builds decentering and reduces cue reactivity over time.

**

**Purpose**
Answer to: “How do I handle identity as a teen?”

**How to apply Micro-Win Streak (Teens)**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.

**

**Purpose**
Answer to: “How do I handle discipline as a teen?”

**Sleep Reset Plan (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Implementation intentions pre-bind cue→action, reducing choice paralysis under stress.
- Physiological regulation widens the window of tolerance and stabilizes mood.

**

**Purpose**
Answer to: “How do I handle porn exposure as a teen?”

**Public Speaking Ladder (Ladder)**
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle online harassment as a teen?”

**How to apply Social Media Lite Diet**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle dopamine detox as a teen?”

**Time-Boxing Routine (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.

**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.

**

**Purpose**
Answer to: “How do I handle screen time as a teen?”

**How to apply Procrastination Breaker**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle confidence as a teen?”

**Habit Builder Routine (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.

**

**Purpose**
Answer to: “How do I handle family conflict as a teen?”

**How to apply Parent Trust Rebuild**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Clear boundaries and structured communication increase safety and predictability in relationships.

**

**Purpose**
Answer to: “How do I handle depression signs as a teen?”

**Future Vision Map (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle anxiety tools as a teen?”

**College Stress Plan (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Implementation intentions pre-bind cue→action, reducing choice paralysis under stress.

**

**Purpose**
Answer to: “How do I handle first breakup as a teen?”

**How to apply Sports Nerves Reset**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle motivation as a teen?”

**Peer Pressure If–Then Plan (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Implementation intentions pre-bind cue→action, reducing choice paralysis under stress.

**

**Purpose**
Answer to: “How do I handle grades as a teen?”

**How to apply Body Image Reframe (Teens)**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- CBT cognitive restructuring reduces distorted thoughts and lowers emotional reactivity.

**

**Purpose**
Answer to: “How do I handle friend drama as a teen?”

**How to use Bullying Response Script (Script)**
1) Copy the script into your notes.
2) Personalize the [brackets] to your context.
3) Rehearse twice out loud.
4) Use it the next time this situation occurs.
5) After use, jot one sentence on what worked and what you’ll tweak.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle anger as a teen?”

**Weekly Review Ritual (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle phone addiction as a teen?”

**Study Sprint Ladder (Ladder)**
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle phone addiction as a teen?”

**How to apply Dopamine Reset Hour**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle loneliness as a teen?”

**How to apply Gaming Guardrails**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle sleep schedule as a teen?”

**How to apply Anxiety Grounding**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Physiological regulation widens the window of tolerance and stabilizes mood.

**

**Purpose**
Answer to: “How do I handle gaming balance as a teen?”

**How to apply CBT Thought Record (Teens)**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- CBT cognitive restructuring reduces distorted thoughts and lowers emotional reactivity.

**

**Purpose**
Answer to: “How do I handle first breakup as a teen?”

**How to apply Sports Nerves Reset**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle college stress as a teen?”

**Friendship Repair Steps (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle gap year planning as a teen?”

**How to apply Loneliness Antidote**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle gaming balance as a teen?”

**How to apply CBT Thought Record (Teens)**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- CBT cognitive restructuring reduces distorted thoughts and lowers emotional reactivity.

**

**Purpose**
Answer to: “How do I handle motivation as a teen?”

**Peer Pressure If–Then Plan (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Implementation intentions pre-bind cue→action, reducing choice paralysis under stress.

**

**Purpose**
Answer to: “How do I handle grades as a teen?”

**How to apply Body Image Reframe (Teens)**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- CBT cognitive restructuring reduces distorted thoughts and lowers emotional reactivity.

**

**Purpose**
Answer to: “How do I handle study sprints as a teen?”

**How to apply Purpose Compass (Teens)**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle time management as a teen?”

**Part-Time Job Playbook (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle hobbies as a teen?”

**How to apply Depression Signal Check**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle social anxiety as a teen?”

**Pomodoro Focus Kit (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle peer pressure as a teen?”

**How to apply Mindfulness Minute**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Mindfulness/MBRP builds decentering and reduces cue reactivity over time.

**

**Purpose**
Answer to: “How do I handle identity as a teen?”

**How to apply Micro-Win Streak (Teens)**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.

**

**Purpose**
Answer to: “How do I handle identity as a teen?”

**How to apply Micro-Win Streak (Teens)**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.

**

**Purpose**
Answer to: “How do I handle discipline as a teen?”

**Sleep Reset Plan (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Implementation intentions pre-bind cue→action, reducing choice paralysis under stress.
- Physiological regulation widens the window of tolerance and stabilizes mood.

**

**Purpose**
Answer to: “How do I handle loneliness as a teen?”

**How to apply Gaming Guardrails**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle confidence as a teen?”

**Habit Builder Routine (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.

**

**Purpose**
Answer to: “How do I handle family conflict as a teen?”

**How to apply Parent Trust Rebuild**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Clear boundaries and structured communication increase safety and predictability in relationships.

**

**Purpose**
Answer to: “How do I handle mental health stigma as a teen?”

**How to run Test-Day Calm Protocol (Protocol)**
1) Identify the trigger or situation.
2) Set a 2–10 minute timer.
3) Follow the steps in order without skipping.
4) Log intensity before/after (0–
10).
5) Note one improvement for next time.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle sleep schedule as a teen?”

**How to apply Anxiety Grounding**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Physiological regulation widens the window of tolerance and stabilizes mood.

**

**Purpose**
Answer to: “How do I handle gaming balance as a teen?”

**How to apply CBT Thought Record (Teens)**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- CBT cognitive restructuring reduces distorted thoughts and lowers emotional reactivity.

**

**Purpose**
Answer to: “How do I handle motivation as a teen?”

**Peer Pressure If–Then Plan (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Implementation intentions pre-bind cue→action, reducing choice paralysis under stress.

**

**Purpose**
Answer to: “How do I handle body image as a teen?”

**How to apply Anger Cool‑Down**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle porn exposure as a teen?”

**Public Speaking Ladder (Ladder)**
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle online harassment as a teen?”

**How to apply Social Media Lite Diet**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle hobbies as a teen?”

**How to apply Depression Signal Check**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle purpose as a teen?”

**How to apply Anxiety Tools Pocket Card**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle part-time job stress as a teen?”

**How to apply Resilience Training**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle study focus as a teen?”

**How to use Boundary Setting Script (Peers) (Script)**
1) Copy the script into your notes.
2) Personalize the [brackets] to your context.
3) Rehearse twice out loud.
4) Use it the next time this situation occurs.
5) After use, jot one sentence on what worked and what you’ll tweak.

**How & Why It Works**
- Clear boundaries and structured communication increase safety and predictability in relationships.

**

**Purpose**
Answer to: “How do I handle social anxiety as a teen?”

**Pomodoro Focus Kit (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle peer pressure as a teen?”

**How to apply Mindfulness Minute**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Mindfulness/MBRP builds decentering and reduces cue reactivity over time.

**

**Purpose**
Answer to: “How do I handle phone addiction as a teen?”

**Study Sprint Ladder (Ladder)**
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle phone addiction as a teen?”

**How to apply Dopamine Reset Hour**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle phone addiction as a teen?”

**Social Confidence Ladder (Ladder)**
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle procrastination as a teen?”

**How to apply Motivation Warm‑Start**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle body image as a teen?”

**How to apply Anger Cool‑Down**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle porn exposure as a teen?”

**Public Speaking Ladder (Ladder)**
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle gap year planning as a teen?”

**How to apply Loneliness Antidote**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle sports performance as a teen?”

**Identity Exploration Map (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle procrastination as a teen?”

**How to apply Motivation Warm‑Start**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle social media detox as a teen?”

**Self-Compassion Micro-Practice (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle test anxiety as a teen?”

**How to apply Study Environment Reset**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle public speaking as a teen?”

**How to apply Gratitude Habit**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.

**

**Purpose**
Answer to: “How do I handle time management as a teen?”

**Part-Time Job Playbook (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle hobbies as a teen?”

**How to apply Depression Signal Check**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle purpose as a teen?”

**How to apply Anxiety Tools Pocket Card**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle friend drama as a teen?”

**How to use Bullying Response Script (Script)**
1) Copy the script into your notes.
2) Personalize the [brackets] to your context.
3) Rehearse twice out loud.
4) Use it the next time this situation occurs.
5) After use, jot one sentence on what worked and what you’ll tweak.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle bullying as a teen?”

**How to run Online Safety Protocol (Protocol)**
1) Identify the trigger or situation.
2) Set a 2–10 minute timer.
3) Follow the steps in order without skipping.
4) Log intensity before/after (0–
10).
5) Note one improvement for next time.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle screen time as a teen?”

**How to apply Procrastination Breaker**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle discipline as a teen?”

**Sleep Reset Plan (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Implementation intentions pre-bind cue→action, reducing choice paralysis under stress.
- Physiological regulation widens the window of tolerance and stabilizes mood.

**

**Purpose**
Answer to: “How do I handle loneliness as a teen?”

**How to apply Gaming Guardrails**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle sleep schedule as a teen?”

**How to apply Anxiety Grounding**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Physiological regulation widens the window of tolerance and stabilizes mood.

**

**Purpose**
Answer to: “How do I handle dopamine detox as a teen?”

**Time-Boxing Routine (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.

**How & Why It Works**
- Behavioral activation and repetition build momentum and self-efficacy.

**

**Purpose**
Answer to: “How do I handle study focus as a teen?”

**How to use Boundary Setting Script (Peers) (Script)**
1) Copy the script into your notes.
2) Personalize the [brackets] to your context.
3) Rehearse twice out loud.
4) Use it the next time this situation occurs.
5) After use, jot one sentence on what worked and what you’ll tweak.

**How & Why It Works**
- Clear boundaries and structured communication increase safety and predictability in relationships.

**

**Purpose**
Answer to: “How do I handle social anxiety as a teen?”

**Pomodoro Focus Kit (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle phone addiction as a teen?”

**How to apply Dopamine Reset Hour**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle phone addiction as a teen?”

**Social Confidence Ladder (Ladder)**
Week 1: Level 1 (easy) × 3 reps
Week 2: Level 2 × 3 reps
Week 3: Level 3 × 3 reps
If a level is too hard, drop one level and repeat.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle social media detox as a teen?”

**Self-Compassion Micro-Practice (Routine)**
Daily:
- 2–10 minutes of the core action
- 1 sentence log (what you did / how it felt)
Weekly:
- Review your log; keep, cut, or change one step.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle gap year planning as a teen?”

**How to apply Loneliness Antidote**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle sports performance as a teen?”

**Identity Exploration Map (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle study focus as a teen?”

**How to use Boundary Setting Script (Peers) (Script)**
1) Copy the script into your notes.
2) Personalize the [brackets] to your context.
3) Rehearse twice out loud.
4) Use it the next time this situation occurs.
5) After use, jot one sentence on what worked and what you’ll tweak.

**How & Why It Works**
- Clear boundaries and structured communication increase safety and predictability in relationships.

**

**Purpose**
Answer to: “How do I handle study sprints as a teen?”

**How to apply Purpose Compass (Teens)**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle test anxiety as a teen?”

**How to apply Study Environment Reset**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle time management as a teen?”

**Part-Time Job Playbook (Plan)**
1) Define the goal for this week.
2) List 3 constraints (time/energy/people).
3) Choose the smallest daily action (≤10 min).
4) Schedule it.
5) Review on the same day next week.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**

**Purpose**
Answer to: “How do I handle part-time job stress as a teen?”

**How to apply Resilience Training**
1) Clarify the problem in one sentence.
2) Pick the smallest action that fits in 2–10 minutes.
3) Do it now; start a one-line log.
4) Repeat daily for a week; adjust after review.

**How & Why It Works**
- Small, repeatable behaviors compound into lasting change when tracked and reviewed.

**