Free resources
Thinking patterns & worry
Notice the traps the mind sets, and step around them.
Thinking patterns & worry resources
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LearnCognitive distortions and alternatives
The common thinking traps, each paired with a more balanced way to see the same situation.
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LearnCommon cognitive biases (1)
Nine everyday shortcuts in how we notice, interpret and remember things.
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LearnCommon cognitive biases (2)
The nine unhelpful thinking styles used in the tracker, explained one by one.
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ReflectCognitive biases tracker
Notice which thinking styles show up in your day, and how often.
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LearnCommon cognitive biases and alternatives (1)
Predictable shortcuts in how we notice and interpret things, each with a more helpful alternative.
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LearnMore common cognitive biases and alternatives (2)
Twelve more shortcuts that shape how we weigh evidence, read people and decide, with alternatives.
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ReflectCommon cognitive biases: worksheet
Note a recent time each bias showed up for you, then try the alternative.
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LearnCommon core beliefs and alternatives (1)
Deep, early-learned beliefs about ourselves, each paired with a more balanced view.
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LearnCommon core beliefs and alternatives (2)
Core beliefs about other people and the world, each paired with a more balanced view.
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ReflectCore beliefs worksheet
A simple worksheet for examining an old belief and gently updating it.
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LearnCognitive load
Why the brain gets tired, and what happens to thinking when it does.
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LearnCognitive fusion vs defusion
Being caught inside a thought, versus noticing it as a thought. The difference in one page.
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PracticeThe mind's inbox
Your mind sends messages all day. You don't have to answer every one.
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LearnDecision fatigue
Why the quality of our choices tends to slide through the day, and what helps.
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ReflectThe decision-making map
A step-by-step route through a decision when your mind keeps circling.
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PracticeCatastrophising and decatastrophising
When the mind jumps to the worst outcome: questions that bring the other possibilities back.
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LearnThe brain's negativity bias
Why one negative event can outweigh several good ones, and what to do about it.
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LearnWorry vs problem-solving
They feel alike. One goes round in circles and the other gets somewhere.
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LearnLiving with not knowing
Intolerance of uncertainty: the thinking side of anxiety, and how to loosen its grip.
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PracticeDetached mindfulness
Adrian Wells' metacognitive skill of noticing a thought without engaging with it.
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LearnThoughts are not facts
Learning to notice a thought as a thought, rather than a verdict, gives you room to choose.
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ReflectThought record
Note what went through your mind, weigh the evidence, and reach a fairer, fuller view.
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PracticeTest the prediction
A behavioural experiment for testing an anxious prediction against what actually happens.
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.