Practise

Practice labs

Step-by-step practice labs that walk you through planning a wind-down, getting unstuck, handling a worry and more — a few questions at a time.

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A lab walks you through something practical a few questions at a time. With a free account your answers are saved privately.

Stress Lab

Work through something that is stressing you right now: name it, sort what you can change, practise a technique and notice what shifts. (10 min)

• What’s stressing you right now?
• Where do you notice it?
• Is this something you can change, influence, or neither — right now?
• Choose a technique and practise it now
• How do you feel now compared with before?

I’m avoiding something

Name the thing you are putting off, see why it feels hard, and turn it into a first step small enough to do today. (5 min)

• What are you avoiding?
• Why does it feel difficult?
• Techniques that fit
• Your tiny first action — something you could do in two minutes
• When will you do it?
• Put it on today’s schedule?

Thought Check

Take one thought that is weighing on you and look at it closely: what kind of thought is it, and what else could be true? (5–10 min)

• What’s the thought? Write it exactly as it sounds in your head.
• Is this thought a fact, an interpretation, a prediction or an assumption?
• What supports it?
• What doesn’t fit it?
• What else could be true?
• What would you say to a friend who had this thought?
• How does the thought feel now?

Digital Audit

Audit where your attention goes: which apps, when, why and what sets you off — then choose what to redesign and what to do instead. (10 min)

• What apps consume your attention?
• When do you open them most?
• Why do you usually open them?
• What usually triggers opening them?
• Pick the changes you will try this week
• When you don’t open them, what could you do instead?
• Techniques for your redesign

Activation Planner

Behavioural activation, step by step: plan one small activity that matters to you, predict how it will feel, do it, then compare. (5 min, then later)

• Choose one small activity that matters to you or used to feel good
• What kind of activity is it?
• Before: how do you expect to feel doing it?
• When will you do it today?
• Schedule it for today?

Worry Sorter

Sort a worry into something you can act on now, something to come back to, or something to carry more lightly. (5 min)

• What’s the worry?
• Is there something you can do about it — even a small step?
• What’s the smallest next step?
• Put that step on today’s schedule?
• When will you come back to it?
• What would help you carry it more lightly for now?
• Techniques that fit