content_type: card

title: Reflect on Today

summary: Take a sec to think about your day. What was good? What sucked? Write down one negative thought you had and how you could spin it into something better.


title: Spot the Distortion

summary: Sometimes our brain likes to play tricks on us. Maybe you’re thinking in extremes, like ‘everything sucks’ or ‘I always mess up.’ When did your mind pull that trick today?


title: Take Action

summary: Feeling stuck? Time to shake things up! Do something small right now—stand up, stretch, grab a snack, or clean up your space. Action kicks the brain into gear.


title: Challenge Your Thoughts

summary: Not every thought is the truth. Use this thought record to break down one tough thought. What happened? What did you think? How can you rethink it?


title: Pause and Breathe

summary: Feeling stressed? Take 2 minutes to close your eyes and focus on your breathing. Let your thoughts come and go without worrying about them.


title: Practice Gratitude

summary: Let’s shift the focus. What’s something (big or small) you’re grateful for today? Think of three things, even if it’s just good coffee or a sunny day.


title: Challenge That Belief

summary: We all have that one nagging belief: "I’m not good enough," "I always fail." Let’s break that down. What proof do you have that it’s true? And what’s the proof that it’s not true?


title: Set Your Goals

summary: Time to focus. What’s one small thing you want to knock off your to-do list today? Keep it easy and doable.


title: Track Your Mood

summary: How’s your mood today on a scale of 1-10? Feeling great, meh, or somewhere in between? Write a quick note about why.


title: Be Kind to Yourself

summary: We’re always harder on ourselves. Imagine your best friend is feeling exactly how you do right now. What would you say to them? Now, say that to yourself.


title: Flip the Script

summary: Ever catch yourself thinking, "I’m just not good at this" or "This always happens to me"? Let’s flip that script! How can you see this in a more positive or neutral way?


title: Mindful Moment

summary: Wherever you are, take a minute to really notice your surroundings. What do you hear? What do you see? No judgment, just observe.


title: What’s Scaring You?

summary: Fear can feel overwhelming, but what if we broke it down? What’s the worst that could happen? And, more importantly, what’s the best that could happen?


title: How Are You, Really?

summary: Take a second to check in with yourself. How are you feeling? Physically, mentally, emotionally? Sometimes we forget to ask ourselves that.


title: Worry Box

summary: Got worries cluttering up your mind? Let’s box them up for now. Write them down, set them aside, and decide when (or if) you’ll deal with them.


title: Big Goals, Small Steps

summary: Feeling stuck because your goal feels too big? Break it down into tiny, doable steps. Each little win adds up!


title: Be Nice to Yourself

summary: We can be our own worst critics. Pause for a sec and think: what would you say to a friend in your situation? Say that to yourself.


title: Small Wins Count!

summary: Sometimes the big stuff feels out of reach, but that doesn’t mean we can’t celebrate the little victories. Did you get out of bed? Check! Finish that annoying task? Check!


title: Letting Go

summary: Sometimes we hold onto stuff that doesn’t serve us—stress, grudges, whatever. Take a deep breath and let something go, even if it’s just for today.


title: Affirm It!

summary: Need a boost? Say something kind and positive to yourself. Affirmations can shift your mindset over time. Start simple: "I’m enough," "I can handle this."


title: Thoughts ≠ Facts

summary: Just because you think something doesn’t make it true. What’s one thought you’ve had today that might be wrong? Let’s question it.


title: Time for Gratitude

summary: Gratitude rewires your brain for positivity. What’s something you’re thankful for right now? It could be as simple as a good cup of coffee.


title: The Control Test

summary: Some things are out of your control, and stressing about them won’t help. What’s on your mind that you can’t control? Let’s work on accepting that.


title: Shift Your Focus

summary: When negative thoughts are on a loop, it helps to distract yourself. What’s one fun, simple thing you can do right now to change your focus?


title: What Set You Off?

summary: Sometimes we react without realizing what triggered us. What was it that set off that strong emotion today? Let’s pinpoint it.


title: Reality Check

summary: Our brains can exaggerate problems. Time for a reality check—how likely is it that the worst-case scenario will actually happen?


title: Socratic Questioning

summary: Challenge your unhelpful thoughts with these questions: Is there another way to see this? What’s the evidence for and against this thought?


title: Worst-Case Scenario

summary: Often, we worry about things that probably won’t happen. What’s the worst that could happen in this situation? How bad would it really be?


title: Fix It Up

summary: Got a problem that’s been weighing on you? Let’s break it down and come up with a solution. What can you do about it?


title: Break the Overthinking Loop

summary: Sometimes our minds get stuck replaying the same thought over and over. What’s one way you can distract yourself from overthinking today?


title: Thought or Feeling?

summary: It’s easy to confuse thoughts with feelings. Let’s separate them. "I feel worthless" is a thought, not a feeling. What are you really feeling?


title: Ground Yourself

summary: When you’re feeling anxious or stressed, try grounding yourself by focusing on your five senses. What can you see, hear, smell, taste, and touch right now?


title: Where’s the Proof?

summary: Our minds sometimes jump to conclusions without evidence. What’s one negative thought you’ve had, and what proof do you have that it’s true?


title: Lose the Shoulds

summary: "I should do this," "I shouldn’t feel that"—sound familiar? These "shoulds" can create pressure and guilt. Let’s reframe one of your "should" thoughts today.


title: Name That Emotion

summary: When emotions run high, it helps to pause and name exactly what you’re feeling. Are you angry, anxious, sad, or something else?


title: See It Differently

summary: When something frustrating happens, it’s easy to react negatively. But can you reframe it? Try to see the situation in a different light.


title: In Your Hands?

summary: Worried about something? Ask yourself: Is this within my control? If it is, great—what’s one step you can take? If not, what can you let go?


title: Make a Move

summary: Have a goal but don’t know where to start? Let’s make a mini action plan. What’s the first step you can take to get closer to it?


title: What’s Your Superpower?

summary: When was the last time you focused on your strengths? What’s something you’re really good at, even if it’s something small?


title: Imagine Success

summary: Take a moment to visualize yourself succeeding in something you’re working towards. How does it feel? What steps got you there?


title: Test It Out

summary: Got a fear or negative belief? Let’s test it. Come up with a small, safe way to test whether that belief or fear is really true.


title: See the Best You

summary: Imagine the best version of yourself. What does that person look like? How do they act? Spend a minute picturing this future you.


title: What Matters Most?

summary: Sometimes we lose sight of what’s really important to us. What are your core values—things that truly matter to you? Let’s refocus.


title: Focus on the Good

summary: Even on tough days, something went right. What’s one thing—no matter how small—that went well today?


title: Is It Worth It?

summary: Before diving into a choice, let’s weigh the pros and cons. What are the benefits of this action? What are the costs?


title: Fake It Till You Make It

summary: Sometimes we need to act ‘as if’ we already have the confidence, skills, or mindset we want. How can you act today as if you’re already there?


title: Comfort Yourself

summary: When things get overwhelming, it helps to soothe ourselves. What’s one thing you can do today to calm your nerves and comfort yourself?


title: Remember Your Wins

summary: Think back to a time when you overcame a challenge. What did you do to succeed? How did you feel afterward?


title: Find Your Power Phrase

summary: A mantra is a short, powerful phrase that can keep you focused and motivated. What’s a simple, personal mantra you can repeat to yourself today?


title: Shift Your Surroundings

summary: Sometimes just a small change in our environment can shift our mindset. Can you rearrange your space, take a walk, or go somewhere new?


title: Face Your Fear, Step by Step

summary: Got something that scares you? You don’t have to dive in headfirst. Start small and face your fear in manageable steps.


title: Face It in Your Mind

summary: If you’re not ready to face your fear in real life, start by imagining it. Picture yourself in the situation, and notice how you feel.


title: Do the Opposite

summary: When you feel an unhelpful emotion (like sadness or anger), consider doing the opposite action. If you feel like withdrawing, maybe you could reach out instead.


title: Shift Your Focus

summary: When your emotions are too intense, it can help to distract yourself for a bit. What’s one simple activity you can do to take your mind off things?


title: Gratitude Blitz

summary: Challenge yourself to list 10 things you’re grateful for—right now. They don’t have to be big. Just anything you appreciate in this moment.


title: Set a Routine

summary: New habits can be tough to form, but the key is consistency. What’s one small, new habit you can start building today?


title: Unstick Your Thoughts

summary: When negative thoughts are on repeat, imagine them as clouds passing in the sky or leaves floating down a river. Let them pass without holding on.


title: Track Your Thoughts

summary: Keep track of your thoughts and feelings over the next few hours. What patterns do you notice? Are there any recurring thoughts?


title: Speak Kindly to Yourself

summary: How do you talk to yourself? If you’re harsh or critical, try shifting to kinder, more supportive self-talk. What would you say to a friend in your shoes?


title: Stay Cool

summary: When emotions start to overwhelm you, it helps to have a plan. What’s one strategy you can use to keep your emotions in check today?


title: Rewire Your Thinking

summary: Cognitive restructuring helps you dig deep into automatic thoughts and replace them with more balanced, helpful ones. What’s an automatic negative thought you’ve had recently?


title: Is It Really a Disaster?

summary: When we catastrophize, we imagine the worst-case scenario as if it’s inevitable. Let’s break that habit. What’s a fear you have right now, and how can we shrink it down?


title: Get to the Core

summary: The downward arrow technique helps you find the root of your negative thought. Keep asking "And then what?" until you reach the core belief driving the thought.


title: Step Back from Your Thoughts

summary: Cognitive defusion helps you separate from your thoughts and see them for what they are—just thoughts, not facts. How can you view a troubling thought as an observer?


title: Trace the Chain

summary: Behavioral chain analysis helps you trace back the steps that led to a problematic behavior. What happened before, during, and after? Let’s track the pattern.


title: Challenge Your Core Beliefs

summary: Core beliefs are deep, often negative, ideas we hold about ourselves, others, or the world. Let’s identify and challenge one of your core beliefs.


title: Be Present

summary: Mindfulness-based CBT combines cognitive techniques with mindfulness practices. Focus on the present moment without judgment, and let thoughts come and go.


title: See It Differently

summary: Cognitive reappraisal is about seeing a situation in a different light. What’s one situation that’s been stressing you out? How could you view it from a new angle?


title: Understand the ABCs

summary: The ABC model helps you break down an event into its key components: A for activating event, B for belief, and C for consequence. Let’s see how your beliefs shape your reactions.


title: Break Down the Behavior

summary: Functional analysis looks at why you behave a certain way, focusing on the function of the behavior. What does your behavior get you (e.g., avoidance, relief, attention)?


title: Face the Fear Without Acting on It

summary: Exposure and response prevention helps you face a fear or obsession without giving in to the compulsion or avoidance behavior that usually follows. Let’s practice ERP.


title: Embrace, Don’t Avoid

summary: In ACT, instead of avoiding or fighting painful thoughts and feelings, you accept them and commit to action aligned with your values. What are you avoiding?


title: Clarify Your Values

summary: Knowing your core values helps you make decisions that align with what’s truly important to you. What are your top three values? How do they guide your life?


title: Stop the Thought in Its Tracks

summary: Thought stopping is a technique where you interrupt negative thoughts before they spiral. When a negative thought pops up, say "stop!" and replace it with a positive thought.


title: Feel It Fully

summary: Sometimes we avoid emotions, but emotion exposure helps you face them head-on. Choose an emotion you’ve been avoiding, and let yourself fully experience it.


title: Be Your Own Bestie

summary: Imagine you had a super-supportive version of yourself—someone who’s always got your back. What would they say to you right now?


title: Watch Your Thoughts

summary: Instead of getting caught up in your thoughts, try watching them from a distance like they’re clouds passing by. Just observe!


content_type: metaphor

title: The Wrong Map

summary: He followed a map someone gave him long ago. It always led him in circles, through fear and doubt. One day, he stopped and looked around — the landmarks didn’t match. “Maybe it’s not me that’s lost,” he said. “Maybe it’s the map.” Not every thought is a fact. Sometimes, we just need a better map.


title: The Guest Room

summary: She tried to keep her house clean. When sadness knocked, she hid. When anger came, she locked the door. But the house grew cold and silent. One day, she opened the guest room and let them sit. Not forever — just long enough. Emotions aren’t enemies. They’re visitors, and they leave sooner when we let them in.


title: The Leaky Roof

summary: Every time it rained, he put a bucket under the leak. “I’ll fix it tomorrow,” he said. The roof kept dripping, and the buckets multiplied. One day, the ceiling collapsed — not from the rain, but from waiting. Avoiding discomfort feels safe now, but costs more later. Sometimes, courage is fixing the roof while it still holds.


title: The Invisible Fence

summary: A dog was trained not to cross the yard — there used to be an electric fence. Years later, the fence was gone, but the dog never tried. It stayed in the same spot, believing pain was still there. We often live by rules that no longer exist. But we won’t know until we take one step forward.


title: The Storm That Never Came

summary: He checked the sky every morning, waiting for the storm. Carried an umbrella, canceled plans, stayed indoors. But the rain never came. Just clouds that passed. One day, he stepped outside without checking. And felt the sun. Fear is loud, but it’s not always right. Not every dark sky means danger.


title: The Dirty Window

summary: A boy looked out the window and saw only gray. “It’s always ugly out there,” he said. But the glass was covered in dust and fingerprints. One day, he wiped the window — and saw flowers, light, people waving. Our thoughts can smudge the view. Clean the glass before you judge the world.


title: The Tight Rope

summary: She walked a tight rope every day, balancing “should,” “must,” and “not enough.” Below her was no crowd, no danger — only soft grass. But she never looked down. One day, she slipped, covered her eyes... and landed safely. Some rules we follow were written in fear, not truth. Life allows more space than we think.


title: The Kintsugi Bowl

summary: The bowl shattered into pieces. She almost threw it away. But an old artist took the fragments and joined them with gold. “Now it’s more beautiful,” he said. “Not because it’s fixed, but because it’s honest.” Healing doesn’t hide the cracks — it honors them. You’re not less because you’ve broken. You’re more because you’ve rebuilt.


title: The Frozen Lake

summary: The lake had frozen long ago. No waves, no sound. People said, “It’s dead.” But deep below, fish still moved, life continued. Then spring came — slowly, gently — and the ice cracked with music. Numbness is not the end. It’s winter. And even winter holds life, waiting for the thaw.


title: The Tight Fist

summary: He held sand in his fist, gripping hard so it wouldn’t slip away. But the tighter he squeezed, the faster it escaped through his fingers. Then he opened his hand — and the sand stayed, resting quietly in his palm. Sometimes, letting go is not loss. It’s the beginning of ease.


title: The Tree and the Wind

summary: The tree bent in the wind, again and again. “One day I’ll snap,” it thought. But seasons passed, and it was still standing. Then one spring, it noticed — its roots had grown deeper. Struggle doesn’t always break us. Sometimes it plants us firmly, where we were meant to grow.


title: The Drawing on the Fridge

summary: He found an old drawing — uneven lines, wild colors. His name was on it, in shaky letters. “I used to make these,” he smiled. Somewhere along the way, he’d stopped. Grown serious. Careful. But the child in him hadn’t left — just waited to be invited back. We don’t outgrow joy. Sometimes we just forget where we kept it.


title: The Book With Torn Pages

summary: She hid the book on the shelf — pages torn, some scribbled over, others missing. “It’s ruined,” she thought. But one day, someone read it and said, “This is the real part. The messy part. The part that made the story worth telling.” You are not your worst chapter. You’re the whole book — and it’s still being written.


title: The Cake Without Frosting

summary: He baked a cake, but didn’t add frosting. “I’ll wait until I have time to finish it,” he said. Days passed. It went stale, untouched. One evening, hungry and tired, he took a bite. It was good — even plain. Sometimes, joy doesn’t need decorations. It just needs to be tasted while it’s still warm.


title: The Cracked Teacup

summary: She found a teacup with a fine crack. “It might break if I use it,” she thought. So she left it on the shelf. Every day she walked past it, wanting to hold it, but too scared. One day, she filled it anyway — and nothing spilled. Not everything fragile is broken. And not every risk ends in pain.


title: The Man Who Argued With the Wind

summary: Every day, he stood on a hill and shouted at the wind. “Stop blowing!” he yelled. “You’re ruining everything!” The wind didn’t listen. It never did. One day, he brought a kite. And the wind became part of the game. Some things aren’t meant to be stopped. They’re meant to be used differently.


title: The Quiet Star

summary: A star looked down and whispered, “I’m not as big as the sun. No one notices me.” But far below, a sailor used that quiet star to find his way home. Not all light is loud. Some of it guides in silence — and saves someone you’ll never meet.


title: The Slow Flame

summary: He wanted a bonfire — fast, bright, big. But the match kept going out. Frustrated, he almost gave up. Then someone handed him dry twigs, small and steady. “Start here,” they said. The fire came slowly, quietly, but it came. Big change doesn’t start with fireworks. It starts with one tiny flame that keeps burning.


title: The Skater Who Fell

summary: He fell on the ice once, hard. People watched. He told himself, “I’m not made for this.” But the next day, a child skated by, fell, laughed, and got up. Again and again. No drama. No judgment. Just practice. Failure isn’t proof you can’t — it’s part of how you learn to glide.


title: The Fresh Page

summary: The notebook was filled with scribbles, crossed-out words, and torn corners. “It’s ruined,” he thought. But at the very back was one clean page. He hesitated, then wrote one small sentence. It felt strange… but honest. New beginnings don’t erase the past — they give it context. You’re allowed to turn the page.


title: The Lighthouse Within

summary: She spent years looking for a lighthouse — someone to guide her, tell her where to go. Storm after storm, none stayed. One day, in the darkest night, she noticed a glow. It was coming from within. Sometimes the light we seek isn’t out there. It’s the one we forgot we had.


title: The Candle in the Drawer

summary: He kept a candle in a drawer “for special days.” But the days felt the same — gray, heavy, pointless. One night, during a power cut, he lit the candle. It didn’t change the world, but it lit the room. Some meaning isn’t found. It’s made — in the dark, with small light.


title: The Unsent Letter

summary: She wrote a letter but never sent it. “If I say how I feel, they’ll leave,” she thought. So she stayed quiet, waiting. The silence became a wall. One day, she read the letter aloud — to herself. It didn’t stop people from leaving. But it stopped her from leaving herself. Sometimes connection starts inside.


content_type: protocol

title: Burnout Recovery Protocol

summary: Feel like every day is pure survival? Everything annoys you — even what you once loved. Thinking feels like lifting 300 kg. This isn’t laziness — it’s exhaustion. But are you really going to wait until you fully crash? Let’s figure out what’s happening — and how to get out.


title: Fear of Judgment Protocol

summary: ⚡ If you’re afraid of what others might think or say — follow this CBT-based checklist.


title: Fear of Rejection Protocol

summary: ⚡ If you’re afraid of hearing 'no' and it’s holding you back — follow this CBT-based checklist.


title: Anxiety Control Release Protocol

summary: ⚡ If you keep trying to control everything but the anxiety only grows — follow this checklist.


title: Impostor Syndrome Protocol

summary: ⚡ If you feel like you're not good enough and everyone will soon find out — follow this checklist.


title: Fear of Change Protocol

summary: If you’re afraid to make changes and feel stuck in the old — follow this checklist.


title: Stuck State Recovery Protocol

summary: ⚡ If you feel like you're stuck and nothing is changing — follow this checklist.


title: Burnout Recovery Protocol

summary: ⚡ If you feel drained, joyless, and irritable — follow this checklist to restore your energy.


title: Overcoming the Inner Critic

summary: ⚡ If a voice in your head says 'You’re not good enough', follow this checklist.


title: Fear of Failure Protocol

summary: If the fear of failure is holding you back, follow this checklist.


title: Pre-Event Anxiety Reduction Protocol

summary: 📌 Use this checklist if you're overwhelmed with anxiety before an exam, interview, presentation, or important conversation.


title: Procrastination Exit Protocol

summary: ⚡ Stuck in endless 'later'? Follow this checklist. Minimum overthinking – maximum action.


title: Anxious Thoughts Protocol

summary: 🚨 When anxiety hits, follow this checklist. Minimum analysis – maximum action.


title: Avoidance Coping Protocol

summary: 🚀 If you notice you're avoiding an important task, follow this checklist. Minimum overthinking – maximum action.


title: Avoidance Mechanism in CBT: How You Trick Yourself and What to Do About It

summary: If you notice you keep avoiding what matters, making excuses and seeking false comfort — this protocol will help you break the avoidance loop and take action.