Self & Reflection

Understand your emotions, thoughts and life experiences

Understanding emotions

Notice, name and make room for what you feel

• Naming what you feel: Why putting a word to a feeling makes it lighter
• What's weighing on you?: A gentle reflection to untangle a heavy day
• When anger rises: A short pause between the feeling and the reaction
• Name it: Right now, finish the sentence: "I feel…" with one honest word.

Worry & racing thoughts

Ways to slow a busy, anxious mind

• Give worry a time: Stop worrying all day by worrying on purpose, once
• Is this thought true?: Look at a painful thought from the outside
• Empty your head onto paper: When there's too much to hold, put it all down

Being kind to yourself

Gentler ways to talk to yourself

• Speak to yourself like a friend: Swap the harsh inner voice for a kinder one
• You are not behind: On comparison, timelines and your own pace
• The cracked water pot: A folk tale about flaws that turn out to matter
• Good enough is enough: Pick one task today and let it be good enough instead of perfect.

People & connection

Feeling less alone, and closer to others

• Reach out to one person: A small, low-pressure way to feel less alone
• How to really listen: The simple skill that brings people closer
• A kind word: Say one genuine, kind thing to someone you see today.

Meaning & purpose

What matters, and what to do about it

• What matters to you?: Find the values under your choices
• Good news, bad news, who knows?: An old parable about judging events too quickly
• The next good step: You don't need the whole plan. What is the next good step?

Gratitude

Noticing the good that's already here

• Three good things: End the day noticing what went right
• Noticing what's already here: Gratitude as a way of seeing, not a feeling to force
• Thank someone: Send one message of thanks to someone who helped you, even long ago.