Library
Guides & toolkits — supportive, not therapy. Take what helps; skip the rest.
17 guides
- overrides
ADHD Focus Rescue
When your ADHD brain is scattered, hyperfocused on the wrong thing, or completely offline. Practical tools to redirect attention and get unstuck.
2-20 min
- paths
Being Kinder to Yourself
Most of us talk to ourselves in ways we'd never talk to a friend. Self-compassion is a learnable skill, not a personality trait. Gentle ways to ease up on yourself.
5-15 min
- paths
Building Your Sensory Toolkit
A calm, proactive way to learn what your senses need — and put together a small kit of things that help you feel regulated before overwhelm hits.
10-20 min
- recoverycontent note
Cravings and Urges Toolkit
Practical strategies for riding out cravings, urges, and intense impulses in recovery. Tools that can help when willpower isn't enough.
5-45 min
- overridescontent note
Crisis Grounding Toolkit
Emergency techniques for when you're in crisis, feeling unsafe, or experiencing intense distress. These tools are designed to help when you can barely think straight.
1-10 min
- paths
Easing Transitions Between Tasks
Stopping one thing and starting another can be surprisingly hard. Gentle ways to move between tasks, activities, and modes without it costing you so much.
5-15 min
- routines
Evening Wind-Down Routine
A gentle ritual to transition from day to night, helping your nervous system settle and prepare for restorative sleep.
30-60 min
- routines
Gentle Morning Start
A flexible morning routine that adapts to your energy level and helps you begin the day with intention.
10-20 min
- paths
Getting Started When Starting Is Hard
Sometimes the gap between wanting to do a thing and actually starting it feels impossible. Practical, low-pressure ways to get over the starting line — without shaming yourself.
5-15 min
- paths
Grounding Breath
A simple breathing technique to anchor yourself in the present moment when feeling overwhelmed or scattered.
3-5 min
- overrides
Overwhelm Reset
When everything feels like too much, this override helps you pause, assess, and take one meaningful action forward.
5-15 min
- paths
Progressive Muscle Relaxation Path
A gentle journey through your body to release tension and find calm. Helpful for anxiety, insomnia, or when you need to reset your nervous system.
10-20 min
- overrides
Sensory Overload Reset
When the world feels too loud, bright, or overwhelming for your neurodivergent nervous system. Tools to find calm and regulation.
2-30 min
- recoverycontent note
Sitting With Hard Emotions
When a feeling is big and won't leave, you don't have to fix it or push it away. Gentle, skills-based ways to ride out a hard emotion without it taking over.
5-20 min
- recoverycontent note
Trauma Response Regulation
Tools for when trauma responses are activated - fight, flight, freeze, or fawn. Gentle techniques to help your nervous system find safety.
5-60 min
- recoverycontent note
When Rejection Hits Hard
For when criticism, rejection, or even the hint of it lands like a physical blow. Gentle ways to ride out the wave of pain and be on your own side.
5-20 min
- recovery
When Your Mind Races at Night
Lying awake while your thoughts won't slow down is exhausting and common. Gentle ways to take the pressure off and let your mind settle — without forcing sleep.
5-15 min