How are you, honestly?
Tap the number that fits right now. 1 is light. 10 is the heaviest it gets.
What do you need right now?
Your recent check-ins
My progress
Tap the circle when you finish a session, then add one word for how you feel. There's no deadline.
What your check-ins, triggers, and feelings show over time. Everything here stays on your device.
How heavy things have felt
Your average check-in each week (1 is light, 10 is heaviest)
Triggers over time
How many you logged each week, coloured by how strong they were
Feelings that come up most
From your Trigger Tracker and Feelings Finder
What you've done
Patterns aren't a grade. Hard weeks are part of the work. Look for the overall direction, not any single week.
Breathe with me
Pick a practice from The Grounding Toolkit and follow the sun.
Tools
Hands-on tools that go with your sessions. Use them anytime.
Which survival response is most like me?
Eight quick questions. Pick the answer that sounds most like you, not the one you wish was true. This isn't a diagnosis. It's a starting point for noticing.
Trigger Tracker
When something sets you off, log it here, even hours later. Over time, you'll start to see your patterns.
My patterns
My log
Feelings Finder
Start with the big feeling. Then find the words that fit more exactly. You can pick from more than one.
Feelings I've named
Permission Slip Maker
Write the permission you've been waiting for. Then save it as a picture for your phone.
On a phone? If the image doesn't download, press and hold the picture above and choose "Save."
Boundary Script Builder
Fill in the blanks. You'll get the words to say, a shorter version, and what to say if they push back.
What do I need right now?
Answer two quick questions and you'll get a practice that fits.
How does your body feel right now?
How much time do you have?
Anger Thermometer
Anger is information. First, check how hot it is. Then we'll figure out what it's telling you.
Let It Go
Write something you're grieving or ready to release. When you're ready, let it go. Nothing you write here is saved, anywhere.
Values Sort
Add the values you circled in your workbook. Sort them honestly, then pick your top five.
Tip: you can add several at once, separated by commas.
Step 1: Sort them
Core = I can't be myself without this. Important = matters, but I could bend. Not me = I circled it because it sounded good.
Step 2: Pick your top five
Tap in order, most important first. Only your Core values show here.
My top five
Commitment Card
Pull the most important lines from your commitment on page 130 into a card you can keep on your phone.
On a phone? If it doesn't download, press and hold the picture and choose "Save."