All tools in one place. Search and launch any kit.
How do I stop feeling numb?
The Pain Tracker
Reasons / Purpose
See tool overview.
Do
1) When you feel numb, write the last emotion you clearly remember.
2) Note what happened right before that emotion.
3) Add one body cue (jaw, chest, gut).
4) Take one tiny action (text a friend, 5 slow breaths).
How & Why It Works
Reconnecting interoception and labeling emotions improves clarity and engagement.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: CBT self‑monitoring; expressive writing.
The Cold Shock
Reasons / Purpose
See tool overview.
Do
1) End your shower cool for 30–60s or splash cool water on your face.
2) Immediately do 5 cycles of 4–6 second breathing.
3) Name one feeling word out loud.
4) Take a purposeful step (sunlight, short walk).
How & Why It Works
Brief sensory contrast + slow breathing can reset arousal and attention.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: HRV/breath work + interoception.
The Rage Journal
Reasons / Purpose
See tool overview.
Do
1) Set a 10‑minute timer and write uncensored about frustrations.
2) Don’t edit; focus on describing triggers and feelings.
3) Close with one specific, healthy action you’ll take.
4) Dispose or keep—your choice.
How & Why It Works
Expressive writing helps process emotion and reduce rumination.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Expressive writing (Pennebaker).
How do I become more disciplined?
The Micro‑Win Streak
Reasons / Purpose
See tool overview.
Do
1) Choose one 60‑second habit tied to a daily cue.
2) Track it; aim for a 7‑day streak.
3) If you miss, restart immediately (no all‑or‑nothing).
4) After 2 weeks, add one more micro‑habit.
How & Why It Works
Tiny, context‑linked habits increase automaticity and identity.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Habit formation + goal setting.
The Accountability Anchor
Reasons / Purpose
See tool overview.
Do
1) Tell a trusted person your daily non‑negotiable.
2) Send a daily 'done' check‑in (photo/timestamp).
3) If missed, send a 1‑line fix plan for tomorrow.
4) Review weekly and adjust.
How & Why It Works
Social support and commitment boost adherence.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Social support literature.
The 5‑Second Rule
Reasons / Purpose
See tool overview.
Do
1) When you know the next action, countdown 5‑4‑3‑2‑1.
2) Move your body before thoughts talk you out of it.
3) Start with the smallest possible step.
4) Log starts per day to build momentum.
How & Why It Works
Action bias + implementation intentions reduce hesitation.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Goal setting + implementation intentions.
How do I deal with anger issues?
The Pressure Release Valve
Reasons / Purpose
See tool overview.
Do
1) Step away; do 60–120s of brisk movement/burpees.
2) Rinse face with cool water; take 5 slow breaths.
3) Return when heart rate settles.
4) Speak in facts, not judgments.
How & Why It Works
Physical exertion and slow breathing lower sympathetic arousal.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Arousal regulation + HRV.
The Trigger Map
Reasons / Purpose
See tool overview.
Do
1) After incidents, jot situation, thought, and body cue.
2) Identify recurring triggers and beliefs.
3) Plan a default response (pause phrase, exit).
4) Rehearse with role‑play.
How & Why It Works
CBT monitoring + reappraisal reduce impulsive reactions.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: CBT self‑monitoring/reappraisal.
The Cold Response
Reasons / Purpose
See tool overview.
Do
1) Prepare one neutral sentence (e.g., 'Let’s revisit in 10 minutes').
2) Pair it with three slow exhales.
3) Use it exactly when provoked.
4) Debrief later; refine.
How & Why It Works
Pre‑planned scripts + breath prevent escalation.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Implementation intentions.
How do I stop procrastinating?
The 15‑Minute Attack
Reasons / Purpose
See tool overview.
Do
1) Set a 15‑minute timer.
2) Start with the smallest action.
3) Stop when the timer ends (or keep going if you want).
4) Log start friction vs. finish mood.
How & Why It Works
Behavioral Activation reduces avoidance; tiny starts build momentum.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Behavioral Activation.
The Reward Loop
Reasons / Purpose
See tool overview.
Do
1) Pick a small reward you enjoy.
2) Lock it behind task completion.
3) Do the task chunk, then reward.
4) Repeat; escalate difficulty gradually.
How & Why It Works
Immediate reinforcement strengthens approach behaviors.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Behavioral principles/habits.
The Future Self Letter
Reasons / Purpose
See tool overview.
Do
1) Write a letter from 'future you' who finished the task.
2) Thank current you for starting today.
3) List 3 concrete benefits you’ll enjoy.
4) Read before work blocks.
How & Why It Works
Mental contrasting increases motivation toward valued outcomes.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: MCII / mental contrasting.
How do I build self-confidence?
The Small Wins Log
Reasons / Purpose
See tool overview.
Do
1) Nightly, list 3 wins (any size).
2) Note the skill used for each.
3) Tag one to repeat tomorrow.
4) Review weekly.
How & Why It Works
Tracking wins reinforces competence‑based identity.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: CBT + goal setting.
The Challenge Embrace
Reasons / Purpose
See tool overview.
Do
1) Choose one small daily challenge.
2) Specify when/where.
3) Execute and rate difficulty 0–10.
4) Increase difficulty weekly.
How & Why It Works
Mastery experiences build self‑efficacy; graded exposure helps.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Goal setting + exposure.
The Posture Power‑Up
Reasons / Purpose
See tool overview.
Do
1) Stand tall, shoulders back for 2 minutes.
2) Breathe slowly through the nose.
3) Visualize the first action succeeding.
4) Start within 5 seconds.
How & Why It Works
Physiology + breath influence arousal and action readiness.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: HRV & action bias.
How do I overcome anxiety?
The Breath Anchor
Reasons / Purpose
See tool overview.
Do
1) 4‑7‑8 or 4‑6 breathing for 5 cycles.
2) Focus on sensations at the nose/chest.
3) Label 'inhale' / 'exhale' silently.
4) Reassess tension (0–10).
How & Why It Works
Slow breathing and mindfulness improve regulation.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Mindfulness + HRV.
Worst‑Case Scenario Map
Reasons / Purpose
See tool overview.
Do
1) Write the feared outcome.
2) List realistic steps you’d take if it happened.
3) Note resources/allies available.
4) Identify one prevention step today.
How & Why It Works
Cognitive reappraisal and planning reduce catastrophic thinking.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: CBT planning.
Action Burn
Reasons / Purpose
See tool overview.
Do
1) Choose one tiny action related to the fear.
2) Do it immediately for 5–10 minutes.
3) Log anxiety before/after.
4) Repeat daily.
How & Why It Works
Behavioral Activation counters avoidance loops fueling anxiety.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Behavioral Activation.
Pain‑to‑Purpose Map
Reasons / Purpose
See tool overview.
Do
1) List top pains you’ve lived through.
2) Circle those you can help others avoid.
3) Brainstorm service/products to reduce that pain.
4) Pick one experiment for 7 days.
How & Why It Works
Meaning grows when pain is used in service of others.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Meaning construction + service.
Skill‑Stack Audit
Reasons / Purpose
See tool overview.
Do
1) List natural talents and learned skills.
2) Find intersections with problems you care about.
3) Draft 2 projects using your stack.
4) Ship v0.1 of one this week.
How & Why It Works
Self‑efficacy grows from aligned competence and contribution.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Goal design.
References: No references
100‑Year Vision
Reasons / Purpose
See tool overview.
Do
1) Imagine your legacy 100 years out.
2) Write the headline you’d want read.
3) Work backward to year‑1, month‑1 steps.
4) Book the first step today.
How & Why It Works
Future orientation clarifies values and direction.
Results / Goals
Visible progress within 1–2 weeks (self‑rated mood/engagement).
Origin: Goal setting / future self.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
Movement Minimum
Reasons / Purpose
Use movement as a regulator for stress and mood.
Do
1) Choose a tolerable modality.
2) Schedule 3–5 sessions/week.
3) Track effort (RPE).
4) Progress gradually.
How & Why It Works
Exercise is effective adjunctive care for mood.
Results / Goals
Improved energy/sleep; reduced stress after 3–4 weeks.
Origin: Exercise & mental health.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I overcome fear of failure?
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I build better habits?
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
How do I deal with loneliness?
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
How do I stop negative self-talk?
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I set and achieve goals?
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I manage burnout?
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
Movement Minimum
Reasons / Purpose
Use movement as a regulator for stress and mood.
Do
1) Choose a tolerable modality.
2) Schedule 3–5 sessions/week.
3) Track effort (RPE).
4) Progress gradually.
How & Why It Works
Exercise is effective adjunctive care for mood.
Results / Goals
Improved energy/sleep; reduced stress after 3–4 weeks.
Origin: Exercise & mental health.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I improve my sleep?
Sleep Guardrails
Reasons / Purpose
Protect sleep to stabilize mood and cognition.
Do
1) Keep a consistent sleep/wake time.
2) Dark, cool, quiet bedroom.
3) No screens 60 minutes before bed.
4) Wind‑down routine.
How & Why It Works
Sleep hygiene improves well‑being.
Results / Goals
More consistent sleep duration; improved next‑day energy.
Origin: AASM sleep habits.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I deal with grief?
Express to Process
Reasons / Purpose
Process experiences through brief expressive writing.
Do
1) 10 minutes of free writing.
2) Don’t edit.
3) End with one next step.
4) Keep or discard.
How & Why It Works
Expressive writing can reduce mental load.
Results / Goals
Lower intrusive thoughts; clearer next actions.
Origin: Expressive writing.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
How do I overcome self-sabotage?
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I become more resilient?
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I handle criticism?
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I improve my decision-making?
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
How do I stop comparing myself to others?
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I deal with past trauma?
Express to Process
Reasons / Purpose
Process experiences through brief expressive writing.
Do
1) 10 minutes of free writing.
2) Don’t edit.
3) End with one next step.
4) Keep or discard.
How & Why It Works
Expressive writing can reduce mental load.
Results / Goals
Lower intrusive thoughts; clearer next actions.
Origin: Expressive writing.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
How do I become more assertive?
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
How do I deal with a difficult boss?
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
How do I improve my public speaking?
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
How do I deal with toxic masculinity?
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
How do I become a better leader?
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
How do I manage my finances for better mental health?
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Breath Anchor (5×4‑6)
Reasons / Purpose
Use slow, nasal breathing to settle arousal and regain control.
Do
1) Sit upright.
2) Inhale 4–6s, exhale 4–6s ×5.
3) Focus on breath sensations.
4) Reassess tension.
How & Why It Works
Slow breathing increases HRV and calm.
Results / Goals
Faster calm onset during spikes; lower tension ratings.
Origin: Mindfulness / HRV breathing.
How do I improve my physical health for mental well-being?
Daily 3 Gratitudes
Reasons / Purpose
Train attention toward positives to counter negativity bias.
Do
1) List 3 new gratitudes daily.
2) Add why each mattered.
3) Share one weekly.
4) Review after 14 days.
How & Why It Works
Gratitude shows small, reliable boosts to well‑being.
Results / Goals
Slight lift in mood and connectedness after 2 weeks.
Origin: Gratitude interventions.
Movement Minimum
Reasons / Purpose
Use movement as a regulator for stress and mood.
Do
1) Choose a tolerable modality.
2) Schedule 3–5 sessions/week.
3) Track effort (RPE).
4) Progress gradually.
How & Why It Works
Exercise is effective adjunctive care for mood.
Results / Goals
Improved energy/sleep; reduced stress after 3–4 weeks.
Origin: Exercise & mental health.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
How do I cultivate gratitude?
Daily 3 Gratitudes
Reasons / Purpose
Train attention toward positives to counter negativity bias.
Do
1) List 3 new gratitudes daily.
2) Add why each mattered.
3) Share one weekly.
4) Review after 14 days.
How & Why It Works
Gratitude shows small, reliable boosts to well‑being.
Results / Goals
Slight lift in mood and connectedness after 2 weeks.
Origin: Gratitude interventions.
Movement Minimum
Reasons / Purpose
Use movement as a regulator for stress and mood.
Do
1) Choose a tolerable modality.
2) Schedule 3–5 sessions/week.
3) Track effort (RPE).
4) Progress gradually.
How & Why It Works
Exercise is effective adjunctive care for mood.
Results / Goals
Improved energy/sleep; reduced stress after 3–4 weeks.
Origin: Exercise & mental health.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
How do I handle rejection?
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I find balance in life?
Daily 3 Gratitudes
Reasons / Purpose
Train attention toward positives to counter negativity bias.
Do
1) List 3 new gratitudes daily.
2) Add why each mattered.
3) Share one weekly.
4) Review after 14 days.
How & Why It Works
Gratitude shows small, reliable boosts to well‑being.
Results / Goals
Slight lift in mood and connectedness after 2 weeks.
Origin: Gratitude interventions.
Movement Minimum
Reasons / Purpose
Use movement as a regulator for stress and mood.
Do
1) Choose a tolerable modality.
2) Schedule 3–5 sessions/week.
3) Track effort (RPE).
4) Progress gradually.
How & Why It Works
Exercise is effective adjunctive care for mood.
Results / Goals
Improved energy/sleep; reduced stress after 3–4 weeks.
Origin: Exercise & mental health.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
How do I overcome self-doubt?
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
How do I manage imposter syndrome?
Reframe in Three
Reasons / Purpose
Change your relationship to thoughts via structured reappraisal.
Do
1) Write the thought.
2) List facts for/against.
3) Draft a balanced alternative.
4) Act on the new thought.
How & Why It Works
CBT reduces symptoms across conditions; reappraisal decreases distress.
Results / Goals
Notice reduced intensity of negative thoughts; quicker recovery after setbacks.
Origin: CBT cognitive restructuring.
If–Then Plan (MCII)
Reasons / Purpose
Turn intentions into action with if–then plans and clear goals.
Do
1) State the goal clearly (S.M.A.R.T.).
2) Name one obstacle.
3) Plan: “If [obstacle], then I will [response].”
4) Place the plan where you’ll see it.
How & Why It Works
Implementation intentions + goal specificity improve follow‑through.
Results / Goals
More reliable task starts; fewer skipped reps.
Origin: Goal setting + MCII.
Action First, Mood Follows
Reasons / Purpose
Break avoidance with small, value‑aligned actions.
Do
1) Pick a 5‑minute action.
2) Tie it to a daily cue.
3) Do it now; log mood 0–10.
4) Repeat daily; +5 minutes each week.
How & Why It Works
Behavioral Activation increases contact with reward.
Results / Goals
Daily action streak ≥7 days; mood trend improves.
Origin: Behavioral Activation.
