The library
Choose what you need today.
These are the same reflections I'd hand you at the end of a session — grouped by theme, so you can find the one I suggested or follow your own instinct. Each one can be finished and sent in a single sitting.
- Anxiety
Today's Anxiety Check-In
A short daily snapshot of where anxiety is sitting right now — intensity, location in the body, and what surrounded it.
About 4 min - Anxiety
The Worry Tree
Take one worry from today and sort it: is this something you can act on, or something you can only carry?
About 10 min - Anxiety
Catastrophe Scaling
Walk one feared outcome all the way to the end, then rate how likely and how survivable it actually is.
About 10 min - Anxiety
Grounding Through the Senses
A guided 5-4-3-2-1 sensory pass, done in the moment and recorded.
About 3 min - Anxiety
Avoidance Audit
Name one thing you avoided today, what it cost, and the smallest possible step toward it.
About 8 min - Behavioural Activation
Two Things Today
Plan one mastery activity and one pleasure activity for today, then record how each actually went.
About 4 min - Behavioural Activation
Today's Activity and Mood Log
A single day broken into morning, afternoon and evening, with what you did and how you felt in each.
About 5 min - Depression
The Smallest Possible Step
Take one thing that feels immovable and break it down until one piece is genuinely doable today.
About 6 min - Depression
Evidence Against the Story
Take one harsh belief about yourself that showed up today and gather what actually contradicts it.
About 12 min - Depression
Rumination Interrupt
Catch a loop you're stuck in, name it, and pivot deliberately.
About 6 min - CBT
Daily Thought Record
The classic seven-column thought record, for one moment from today.
About 12 min - CBT
Spotting the Pattern
Identify which thinking style showed up in a thought you had today.
About 8 min - CBT
The ABC Model
Map one moment from today as Activating event, Belief, Consequence.
About 8 min - CBT
Behavioural Experiment
Test one anxious prediction today and record what actually happened.
About 10 min - CBT
Core Beliefs — Where It Started
Trace one long-held belief about yourself back toward where you may have learned it.
About 15 min - ACT
What Matters — Values Check
Name what matters most to you, then look honestly at how today lined up with it.
About 10 min - ACT
Unhooking From Thoughts
Practise defusion — putting a little distance between you and a sticky thought.
About 8 min - ACT
Making Room
Practise allowing a difficult feeling rather than fighting it.
About 8 min - ACT
The Choice Point
Look at one moment today where you moved toward what matters, or away from it.
About 6 min - Nervous System
Where Am I in My Window?
Locate yourself today on the window of tolerance — settled, revved up, or shut down.
About 4 min