Which of these is you?
I want something to use myself
The tools, the workbook and a private record. No sign-up, nothing collected.
2 min to the first toolI want to run this for a group
17 ninety-minute sessions, peer-facilitated, for groups of six to twelve. The delivery standard is public.
90 min per sessionI am deciding whether to bring this in
What it rests on, what it measures, what it does not claim, and who it is for.
10 min readMost of the plans people arrive carrying are sound. They were made in a room where the person was calm, supported and thinking clearly, and none of those three conditions holds on a Tuesday afternoon. Written from four years inside the provincial health, rehabilitation and compensation systems as a claimant, rather than from the outside — a workplace injury, chronic pain, three surgeries, and the identity loss that comes with the end of a trade. Not a clinician, and nothing here is treatment.
What is hardest right now?
Pick the closest one. Each goes to a single tool you can run in under three minutes — free, no sign-up, nothing collected.
I cannot settle. Everything is too loud.
Start with the Now Protocol — three things seen, two felt, one heard, and three slow exhales. It takes under two minutes and it is the tool every other one assumes.
Run it — The Now Protocol →My body is doing things I did not ask it to.
The Body Reset. Your body is giving you information, not a verdict, and there is a sequence for turning the volume down.
Run it — The Body Reset →I cannot stop the thought.
The Thought Reset. A thought is information, not a command — and suppression makes it louder, which is why this works differently than you have been told.
Run it — The Thought Reset →The same thing keeps happening.
The Circle. Patterns are not character flaws; they are the brain running the fastest route to a known outcome. Find the earliest signal and change one step.
Run it — The Circle Protocol →I cannot start the thing I have to do.
The Line, and the fourth principle: change is architecture, not willpower. Make the helpful action easier than the unhelpful one.
Run it — The Line Protocol →I am carrying somebody else through something.
Start where the series ends up: your own regulation is the intervention. A calm helper beats a technically correct script delivered badly.
Run it — The Now Protocol →I am not safe.
Stop reading and use a number. They are at the top of every page on this site, they are free, and they are open right now.
The four numbers →What it is all built on
One framework for noticing what is happening and taking the next small step. Everything here is built on it.
There is also a free email course, Run the Loop — seven short emails, one per stage. It is written and not yet being sent.
All the tools25 protocols