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 - Anxiety
What Am I Worried About?
A place to empty out the worries circling in your head and see them written down.
About 8 min - Anxiety
Worry vs. Problem: Can I Do Something About This?
Sorting the worries you can act on from the ones that only need soothing.
About 10 min - Anxiety
Challenging an Anxious Thought
A gentle cross-examination of one anxious thought.
About 10 min - Anxiety
Evidence For and Against My Thought
Two columns: what supports the thought, and what does not.
About 10 min - Anxiety
What Is Within My Control?
Separating what is yours to carry from what is not.
About 8 min - Anxiety
Worst-Case, Best-Case, Most-Likely
Three versions of how this could go — including the boring, probable one.
About 10 min - Anxiety
Trigger, Thought, Feeling, Behaviour
Tracing one anxious moment back through its four links.
About 10 min - Anxiety
The Avoidance and Anxiety Cycle
Seeing how relief today makes the fear bigger tomorrow.
About 10 min - Anxiety
Facing a Fear: One Small Step
Choosing one manageable step towards something anxiety has been keeping you from.
About 10 min - Anxiety
Reassurance Seeking Check-In
A kind look at the checking, asking and googling that anxiety asks for.
About 8 min - Anxiety
What Does My Anxiety Need Me to Know?
A letter from your anxiety, written in your own hand.
About 8 min - Depression
What Do I Need Today?
A quiet check-in for days when even knowing what you need feels out of reach.
About 8 min - Depression
Depression Thought Challenge
Taking one heavy thought and testing whether it is telling the truth.
About 10 min - Depression
What Has Been Draining Me?
An honest inventory of what has been taking more than it gives.
About 8 min - Depression
What Gives Me Energy?
Finding the things that still give something back, however small.
About 8 min - Depression
One Thing I Can Accomplish Today
Choosing one thing, doing it, and letting it count.
About 6 min - Behavioural Activation
Behavioural Activation: What Can I Do Today?
Planning one or two doable activities for today, and only today.
About 10 min - Behavioural Activation
Pleasure vs. Achievement Activities
Balancing the things that feel good with the things that feel accomplished.
About 10 min - Behavioural Activation
Breaking the "I Can't Be Bothered" Cycle
For the days when the not-wanting-to is the whole problem.
About 10 min - Self-Care
Self-Care When Motivation Is Low
The bare-minimum version of looking after yourself, without the guilt.
About 8 min - Trauma
Am I Feeling Safe Right Now?
A present-moment safety check for when your body is telling you something is wrong.
About 8 min - Trauma
Grounding After a Trigger
Something to hold onto in the minutes after being triggered.
About 8 min - Trauma
Understanding My Trauma Responses
Making sense of reactions that have never felt like choices.
About 10 min - Trauma
Fight, Flight, Freeze, Fawn
Recognising which protective response your body reaches for.
About 10 min - Trauma
Identifying My Triggers
Naming the things that set the alarm off, so they stop taking you by surprise.
About 10 min - Trauma
Trauma Triggers: Then vs. Now
Putting then in one column and now in the other.
About 10 min - Trauma
What Happened vs. What My Nervous System Thinks Is Happening
Separating the actual event from the alarm it set off.
About 10 min - Trauma
Reconnecting With the Present Moment
A slow return to here, for when you have drifted somewhere else.
About 8 min - Trauma
What Helps Me Feel Safe?
Gathering the people, places and things that settle your system.
About 10 min - Trauma
Creating My Personal Grounding Plan
Writing your own plan, before you need it.
About 10 min - Trauma
Recognising Hypervigilance
Noticing the constant scanning, and what it costs.
About 10 min - Trauma
Recognising Emotional Flashbacks
For the feelings that arrive without a picture attached.
About 10 min - Trauma
Self-Compassion After a Trauma Response
Repair for the shame that arrives after the reaction has passed.
About 8 min - Trauma
"I Am Safe Now" Grounding Exercise
A short, repeatable exercise for telling your body that this is now.
About 6 min - Nervous System
What State Is My Nervous System In?
A read on where your body is right now — settled, revved up, or shut down.
About 8 min - Nervous System
Signs My Nervous System Is Overloaded
Learning your own early warning signs, before you reach the edge.
About 8 min - Nervous System
My Personal Regulation Toolbox
Building your own list of what actually works — not what should work.
About 10 min - Nervous System
5-Minute Regulation Plan
A short, ordered plan you can follow when there is no time to think.
About 6 min - Nervous System
What Helps Me Come Back to Baseline?
Noticing what genuinely brings you back down, and how long it takes.
About 8 min - Nervous System
Body Scan
A slow pass through the body, noticing without fixing.
About 10 min - Nervous System
Regulation vs. Avoidance
Telling the difference between soothing yourself and numbing out.
About 10 min - Nervous System
What Does My Body Need Right Now?
A short check-in with the part of you that usually gets asked last.
About 6 min - CBT
Identifying Automatic Thoughts
Catching the thoughts that run underneath the feeling.
About 10 min - CBT
All-or-Nothing Thinking
Finding the middle ground between total success and total failure.
About 8 min - CBT
Mind Reading
Checking whether you actually know what they were thinking.
About 8 min - CBT
Fortune Telling
Noticing when the mind predicts the future and calls it a fact.
About 8 min - CBT
Should Statements
Looking at the rules you are holding yourself to, and where they came from.
About 8 min - CBT
Personalisation
Working out how much of this is actually yours to carry.
About 8 min - CBT
Reframing the Thought
Building an alternative thought that is both kinder and believable.
About 10 min - CBT
"What Would I Say to a Friend?"
Turning your own advice back towards yourself.
About 8 min - ACT
What Am I Avoiding Feeling?
Looking at the feeling underneath the thing you keep not doing.
About 10 min - ACT
Thoughts Are Not Facts
Practising the difference between having a thought and obeying it.
About 8 min - ACT
Values vs. Goals
Separating the direction you want to travel from the boxes you want to tick.
About 10 min - ACT
Am I Living According to My Values?
An honest look at the gap between what matters and how the days are spent.
About 10 min - ACT
Taking One Values-Based Action
Choosing one action today that belongs to the life you actually want.
About 8 min - Emotional Regulation
Name It to Tame It
Putting a precise word to what you are feeling.
About 6 min - Emotional Regulation
What Emotion Am I Feeling?
For when you know something is wrong but cannot name what.
About 8 min - Emotional Regulation
What Is This Emotion Trying to Tell Me?
Treating the feeling as a messenger rather than a malfunction.
About 8 min - Emotional Regulation
Emotion, Trigger, Response
Mapping one emotional moment from spark to reaction.
About 10 min - Emotional Regulation
Emotional Intensity Check-In
A quick reading of how big the feeling is right now.
About 6 min - Emotional Regulation
Identifying Emotional Triggers
Building a list of what reliably sets you off.
About 10 min - Emotional Regulation
Coping Before Reacting
Putting something between the feeling and the response.
About 8 min - Emotional Regulation
The 90-Second Pause
Waiting out the first wave of an emotion before doing anything.
About 6 min - Emotional Regulation
Healthy vs. Unhealthy Coping
An honest look at what you reach for, without shame.
About 10 min - Emotional Regulation
My Emotional Regulation Toolbox
Your own set of skills, sorted by how big the feeling is.
About 10 min - Emotional Regulation
Riding the Wave of an Emotion
Staying with a feeling instead of fighting it or being swept away.
About 8 min - Self-Esteem
How Do I Talk to Myself?
Listening to the running commentary you have stopped noticing.
About 8 min - Self-Esteem
Inner Critic vs. Inner Coach
Two voices, and a choice about which one gets the microphone.
About 10 min - Self-Esteem
Challenging Negative Self-Talk
Taking one harsh statement about yourself and testing it properly.
About 10 min - Self-Esteem
What Do I Like About Myself?
Difficult, and worth doing anyway.
About 8 min - Self-Esteem
My Strengths
Naming what you are actually good at, without the disclaimers.
About 8 min - Self-Esteem
Evidence That I Am Capable
Gathering proof from your own history.
About 8 min - Self-Esteem
Separating My Worth From My Productivity
Unhooking what you are worth from what you got done.
About 10 min - Self-Esteem
The Comparison Trap
Looking at who you measure yourself against, and what it does to you.
About 8 min - Self-Esteem
Body Image and Self-Talk
How you speak to and about your body.
About 10 min - Self-Esteem
Self-Compassion Check-In
Three questions, borrowed from self-compassion practice.
About 8 min - Boundaries
What Is a Healthy Boundary?
Getting clear on what a boundary actually is before trying to set one.
About 8 min - Boundaries
Where Do I Need a Boundary?
Using resentment as a map.
About 8 min - Boundaries
Boundary vs. Control
Checking whether it is a boundary or an attempt to change someone.
About 8 min - Boundaries
Why Do I Struggle to Say No?
Tracing where the difficulty came from.
About 10 min - Boundaries
Saying No Without Guilt
Finding the words, and surviving the feeling that follows.
About 8 min - Boundaries
People-Pleasing Check-In
Noticing the automatic yes, the over-explaining, the apologising.
About 8 min - Boundaries
Fear of Disappointing Others
Looking at what disappointment actually means to you.
About 10 min - Boundaries
Boundary Script Builder
Writing the exact sentence, so you are not improvising in the moment.
About 10 min - Relationships
Identifying My Relationship Needs
Naming what you need from the people close to you.
About 10 min - Relationships
Healthy vs. Unhealthy Relationships
A clear-eyed look at how a relationship is actually functioning.
About 10 min - Relationships
What I Need vs. What They Want
Holding both sides of a situation without abandoning yourself.
About 8 min - Stress & Overwhelm
What's Taking Up Space in My Head?
A brain dump, so it stops circling.
About 8 min - Stress & Overwhelm
Stress Inventory
A full picture of what you are currently carrying.
About 10 min - Stress & Overwhelm
What Can I Let Go Of?
Deciding what genuinely does not have to be carried.
About 8 min - Stress & Overwhelm
Mental Load Check-In
The invisible work of remembering, planning and noticing.
About 10 min - Stress & Overwhelm
Signs I'm Approaching Burnout
Catching it before it catches you.
About 10 min - Stress & Overwhelm
10-Minute Reset
A short, structured break for the middle of a hard day.
About 10 min - Stress & Overwhelm
Prioritising What's Actually Important
Sorting the urgent from the genuinely important.
About 10 min - Stress & Overwhelm
"Everything Feels Like Too Much"
For the moments when you cannot think straight, let alone plan.
About 8 min - Grief
What Am I Grieving?
Naming the loss, including the ones that go unacknowledged.
About 8 min - Grief
What Do I Miss?
The specifics — the small things as much as the large ones.
About 8 min - Grief
Complicated Feelings About Loss
Room for the feelings that do not fit the expected script.
About 10 min - Grief
Grief Comes in Waves
Tracking today''s wave, and how it moved.
About 8 min - Grief
What Has Changed?
Taking stock of the losses inside the loss.
About 10 min - Grief
Continuing Bonds
Keeping a relationship with someone you have lost.
About 10 min - Grief
Permission to Feel
For when you are managing everyone else''s grief but your own.
About 8 min - Grief
What Do I Need From Others While Grieving?
Working out what would actually help, so you can ask for it.
About 8 min - Anger
What Happened?
A calm review of an angry moment, after the heat has gone out of it.
About 10 min - Anger
The Anger Iceberg
Anger is what shows. This looks at what is under the water.
About 10 min - Anger
My Anger Triggers
What reliably lights the fuse.
About 8 min - Anger
Early Warning Signs
Catching anger at a three rather than a nine.
About 8 min - Anger
My Anger Escalation Scale
Mapping your own scale from irritation to full anger.
About 10 min - Anger
Healthy Ways to Express Anger
Anger is not the problem. What we do with it can be.
About 10 min - Anger
Anger vs. Assertiveness
Saying the hard thing without the heat.
About 10 min - Anger
Repair After an Angry Reaction
What to do afterwards, when you wish you had handled it differently.
About 10 min - Sleep & Rest
Sleep Check-In
A look at how last night went, and what surrounded it.
About 8 min - Sleep & Rest
What's Keeping My Brain Awake?
Finding out what the mind is actually doing at 2am.
About 8 min - Sleep & Rest
Racing Thoughts at Night
Something to do at 3am other than lie there.
About 8 min - Sleep & Rest
Worry Parking Lot
Somewhere to put the worries down for the night.
About 8 min - Sleep & Rest
My Evening Wind-Down
Designing the hour before bed so sleep has a chance.
About 10 min - Sleep & Rest
Rest vs. Productivity
Examining the belief that rest has to be earned.
About 8 min - Sleep & Rest
Why Am I Having Trouble Resting?
For when you stop moving and immediately feel worse.
About 8 min - Sleep & Rest
What Does Rest Mean to Me?
Working out what genuinely restores you.
About 8 min - Communication
Active Listening
Reviewing one conversation from the listening side.
About 8 min - Communication
"I" Statements
Rewriting a complaint so it can be heard.
About 8 min - Communication
What I Meant vs. What They Heard
Unpicking a conversation that went wrong.
About 10 min - Communication
Difficult Conversation Planner
Preparing for the conversation you have been putting off.
About 10 min - Communication
Expressing a Need or a Feeling
Saying what you need, plainly, without apologising for it.
About 8 min - Communication
The Conflict Cycle
Mapping the argument you keep having.
About 10 min - Communication
Listening Without Defending
Staying in the conversation when you are being criticised.
About 8 min - Communication
What Do I Actually Want Them to Understand?
Finding the one sentence underneath everything else.
About 8 min - Communication
Assertive Communication
The middle ground between going quiet and going in hard.
About 10 min - Values & Life Direction
My Core Values
Narrowing it down to the few that are really yours.
About 10 min - Values & Life Direction
Where Am I vs. Where I Want to Be?
An honest look at the gap, without self-attack.
About 10 min - Values & Life Direction
What Kind of Person Do I Want to Be?
Direction described as character rather than achievement.
About 10 min - Values & Life Direction
Goal Breakdown
Turning something large into a step you could take this week.
About 10 min - Values & Life Direction
What's Getting in My Way?
Looking honestly at the obstacle, including the internal one.
About 10 min - Values & Life Direction
Motivation vs. Discipline
For when you are waiting to feel like it.
About 8 min - Values & Life Direction
My Next Right Step
Not the whole plan. Just the next honest step.
About 8 min