Return to the present
Notice your feet, the chair and three things you can see.
Small-step toolbox
No score, no streak and no pressure to finish. Pick one small thing and stop whenever you want.
Name the thought
Change “I will fail” to “I notice my mind is producing the thought that I will fail.”
Facts and assumptions
Put observable facts in one column and your interpretation in another.
Circle of control
Separate what you can do now, what requires waiting and what you cannot control.
End-of-work note
Write where you stopped, tomorrow’s first step and what you are not handling tonight.
Bedtime unloading
Move tomorrow’s tasks, embarrassing memories and reminders onto paper before bed.
General mental-health education and self-reflection; not diagnosis or treatment. This site is not a crisis or emergency service. If you or someone else may be in immediate danger, contact local emergency services or a trusted person who can stay with you.