There are eight long pages on this site, one for each thing it is actually about. Each is the full version — the scripts, the routine, the exercises, the prompts — and each one links down into the posts underneath it.
They are all free and none of them requires an email address. Pick by what is bothering you today rather than by category name, which is what the headings below are for.
Everything here follows the same rule: behaviour and exact words, never diagnosis or treatment. If what you are dealing with is heavier than the ordinary version, each page says so at the end and means it.
On this page
- If you keep saying yes when you meant no
- If your head will not stop going over it
- If the weekend no longer gives anything back
- If your phone has the first and last word of every day
- If the days have no shape and every routine has collapsed
- If you need something for the ninety seconds before you walk in
- If thinking about it in your head is not working
- If you want a sentence ready before you need it
- The free one
- What this site is, briefly
If you keep saying yes when you meant no
How to Set Boundaries — 34 exact scripts for work, family and friends, plus what to say when someone asks a second and third time, and what to do with the twenty minutes of guilt afterwards.
Start with: the Three-Line Boundary, near the top. Acknowledge, state the limit, offer what you will do. Almost every script on the page is built from it.
If your head will not stop going over it
How to Stop Overthinking — nine exercises, sorted by which kind of loop you are actually in, plus the six-minute end-of-day routine that stops most of them starting.
Start with: the difference between a Replay and a Rehearsal. They feel identical and need opposite treatments, which is why general advice about overthinking so often makes it worse.
If the weekend no longer gives anything back
How to Recover from Burnout — a 30-day plan written for someone who cannot take three months off. Four weeks: subtract, put edges on the day, add one thing back, change one structural thing. With the scripts for each conversation.
Start with: week one. Three subtractions and nothing else is a real intervention, and it is better than a four-week plan you abandon on day nine.
If your phone has the first and last word of every day
How to Do a Digital Detox — a 30-day reset built out of setup changes rather than willpower, in three tiers: the six that need no willpower at all, the frictions, and the ones that need a sentence to somebody else.
Start with: the six tier-one changes. One evening’s work, and if you stop there you will already have most of the benefit.
If the days have no shape and every routine has collapsed
How to Build a Daily Routine — three anchors instead of a routine, each attached to something that happens anyway, each with a thirty-second version for the days when the full one is impossible.
Start with: the thirty-second versions. They are the reason this survives a bad Tuesday when the fourteen-step morning did not.
If you need something for the ninety seconds before you walk in
12 Calming Techniques — sorted by how long you have and whether anyone can see you. Four are invisible enough to use mid-conversation. Two are preventative, and they are the ones that mean you need the others less.
Start with: the Feet Check and the Long Exhale. Learn two properly rather than twelve badly — the page explains why that is the whole assignment.
If thinking about it in your head is not working
45 Journal Prompts That Work — grouped by what you are stuck on: replaying something, unable to decide, exhausted without knowing why, angry with someone, feeling behind, or flat.
Start with: the twelve-minute method and the closing line. Without that line, journalling can become a very thorough way of staying exactly where you are.
If you want a sentence ready before you need it
How to Write Affirmations — forty examples with the moment attached, and the four rules that stop them triggering the counter-argument. Rehearsal, not belief change, and no manifestation.
Start with: the ten rewrites. They show the pattern in about a minute, and the pattern is what lets you write your own.
The free one
25 Sentences That Say No For You — the refusals worth having ready before you need them, sorted by situation and short enough to print. It is the card version of the Boundaries page.
25 Sentences That Say No For You
The exact words for twenty-five moments that catch people out — the message at 9pm, the favour you cannot take, the visit with no end date, the relative who only calls to unload. Sorted by situation so you can find the one you need in seconds, and short enough to print and keep in a drawer.
Free. It arrives the moment you sign up.
The occasional new script after that. Unsubscribe in one click.
What this site is, briefly
Written by one person, Prasoon, with 26 years of writing behind him and no medical or psychological credentials — which is exactly why everything here stays on the behavioural side of the line. What to say, what to do, and when. Not what is wrong with you.
There is more about that on the About page, and the FAQ answers the questions people ask most.