Library

Track gradual reduction in body checking behaviours — setting targets, monitoring frequency, and recording what happens when you check less.

A comprehensive plan for maintaining progress after therapy — covering warning signs, coping strategies, and an action plan for setbacks.

Assess current sleep hygiene practices and identify areas for improvement.

Create a personalised plan for protecting sleep — the single most important modifiable risk factor for mood episodes in bipolar disorder.

Create a plan for managing pain flare-ups — covering prevention, early action, and what to do at each level of severity.

A simplified motivational tool to explore your reasons for and against changing your substance use.

Challenge contamination-specific appraisals by examining the realistic probability of harm, the role of disgust vs danger, and what "clean enough" means.

Identify rigid dietary rules and design experiments to test what happens when you break them.

Track PTSD symptoms across the four DSM-5 clusters — intrusion, avoidance, negative cognitions and mood, and arousal and reactivity — to monitor progress through treatment.

Track changes in a specific social belief across multiple experiments — building cumulative evidence for an updated view of yourself in social situations.

Track rumination episodes and analyse their triggers, content, function, and consequences — to understand why you ruminate and what alternatives might work.

Trace a problem behaviour back through the chain of vulnerability factors, events, thoughts, emotions, and actions that led to it — then identify intervention points.

Test the depressive prediction that "nothing will be enjoyable" by predicting pleasure before activities and comparing with actual experience.

Weigh up the costs and benefits of maintaining a schema-driven coping pattern vs changing it.

Track covert / mental compulsions — mental reviewing, counting, praying, reassuring self — which are often missed because they're invisible.

Track weekly weight to observe natural fluctuation and reduce the power of daily weighing.

Identify and challenge dysfunctional beliefs about sleep that fuel insomnia-related anxiety and arousal.

Identify and challenge catastrophic thoughts about pain — helplessness, magnification, and rumination.

Prepare for a visit to the trauma site, record predictions, and process the experience afterwards to update the trauma memory.

Track Attention Training Technique (ATT) practice sessions with focus ratings and observations.

Track key belief conviction ratings before and after each therapy session to measure progress across treatment.

Explore the difference between struggling against pain and accepting its presence while engaging in valued activities — a key shift in chronic pain management.

Identify recurring patterns across relationships — mapping what triggers the pattern, what you expect, what you do, and the outcome.

Write a letter to yourself from the perspective of a compassionate, wise observer — addressing your struggles with understanding rather than criticism.