Free resources
Mood, motivation and behaviour
Small actions that move first. Feelings tend to follow.
Mood, motivation and behaviour resources
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PracticeBehavioural activation
When depression narrows your world, small meaningful actions reopen it.
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LearnWhy behaviour often changes before feelings do
Waiting to feel different before acting differently usually has it backwards.
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PracticeOne small approach
Awareness, choice, action, progress: the next useful step when avoidance has set in.
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LearnThe metacognitive model of depression
How beliefs about rumination keep low mood going, from Adrian Wells' model.
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LearnThe reward prediction loop
How the brain learns what to reach for, and how to notice the loop.
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PracticePLEASE skills
Caring for your body to support your emotions, from Dialectical Behaviour Therapy.
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ReflectSleep record
Track your sleep, notice what supports or disrupts it, and bring the pattern to a session.
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ReflectThe pattern detective
Slow down and spot the recurring patterns in your thoughts, feelings and relationships.
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LearnUnderstanding burnout
When the demands of work keep outweighing the resources to meet them: the signs, the causes and a way back.
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LearnProcrastination: what's really happening?
Understanding the pattern, easing the shame, and making starting easier.
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LearnThe procrastination loop
Why we put things off, and how to step out of the loop.
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LearnThe avoidance cycle
Why stepping away brings relief now, and what it can cost over time.
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ReflectUnderstanding my avoidance
What avoidance gives me now, and what it takes over time.
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ReflectProcrastination tracker
When you put things off, what feeds it, what it costs you, and what helps you start.
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ReflectRumination or problem-solving?
Tell repetitive thinking apart from useful problem-solving, and find the next step.
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ReflectMood-behaviour pattern tracker
How situations, thoughts, feelings and actions connect, and what keeps repeating.
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PracticeMy minimum viable day
A short, realistic plan for low-energy days: the few things that help most.
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PracticeRoutine without rigidity
A routine that holds you up without boxing you in.
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ReflectKeeping the gains
What's helping, the early warning signs, and how to get back on track.
These resources are for general education and self-reflection, not a substitute for individual psychological assessment or therapy. If you are in crisis, feel unsafe, or may harm yourself or someone else, please contact emergency services or go to the nearest emergency department.