Small invitations to notice, reflect and write. Choose an exercise and use only the prompts that suit you.
Your answers stay in this open page: they are not sent to me or saved by the website. They may be lost when you leave or reload. You can print or download them to your own device. These exercises do not replace therapy. Pause or stop if you feel uncomfortable, and choose an ordinary situation rather than a traumatic memory.
CBT · 5–10 minutes
A thought on paper
Choose a recent, relatively mild difficulty. The aim is to look at a thought more flexibly, without pressure to think positively.
Recall an ordinary moment that absorbed you or offered a little comfort: a cup of tea, a walk, a piece of music. If no memory comes to mind, describe a neutral object nearby. This does not need to be literary writing.
A reflective writing invitation for personal exploration, not a diagnostic test.
Writing · 3–5 minutes
A small note for today
Complete whatever feels relevant. One word or a few sentences are enough, and you can leave fields blank. You do not need to find a solution to everything.
A reflective writing invitation for personal exploration, not a diagnostic test.
