Evidence-based tools to support your everyday wellbeing

A 14-page printable A4 workbook on behavioural activation, the front-line evidence-based approach to low mood. It is built around small, planned steps, and the principle that action tends to come before motivation rather than after it.

Seven of the eleven sections are fillable, including an activity record, a values page and a 14-day planner, with a section on why autumn makes everything harder.

What is inside

• How low mood narrows your days, and the cycle behind it
• Act first, feel second: the core idea, explained
• The autumn shift, and how to adjust to it
• Activity record, with a guide to reading it
• Values to actions, and the activity ladder
• Fillable 14-day planner across two pages
• What to do when it does not go to plan

A 15-page workbook on the voice in your head: where it learned to speak that way, why it does not do the job it claims to be doing, and what to put in its place. Grounded in compassion-focused therapy and CBT, drawing on the research of Kristin Neff and Paul Gilbert.

If speaking to yourself that way worked, it would have worked by now. Five of the twelve sections are fillable, so it is built to be written in rather than read through.

What is inside

• The self-compassion break, in full, with the words to use
• Why self-criticism backfires: threat, drive and soothe
• Meeting your inner critic, and what it is protecting
• The compassionate reframe worksheet
• Six daily practices, none longer than fifteen minutes
• An evidence log for what your critic never counts
• Fillable personal self-compassion plan