Anxious, with a mind that won't slow down

Build daily practices that calm the body and stop thought spirals before they take over.

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90-day plan · Free · No login required

The 90-day goal

Turn the volume down on anxiety

A regulated nervous system makes anxious thoughts lose their grip.

How you'll know it's working

Milestones

Day 30

Kept a daily 10-minute calming practice for two weeks

Day 60

Faced one avoided situation instead of dodging it

Day 90

Catching and defusing most spirals before they escalate

The daily engine

Keystone habits

Daily calming practice

When I wake up, I will do 10 minutes of breathing or grounding.

Name the spiral

When my thoughts start racing, I will write the worry down and label it.

Start here

Your first steps

1

Learn one grounding technique

Pick a single breathing or 5-senses method and practice it daily.
2

List your avoidances

Write down what you've been dodging, from smallest to scariest.
3

Face the smallest one

Take on the least-scary avoided thing this week to prove you can.

For when it gets hard

If-then plans

Decide your response now, so motivation running out doesn't end the plan.

If my thoughts start spiraling, then I name the worry out loud and take five slow breaths.

If I want to avoid something, then I do the smallest version of it instead of nothing.

If anxiety shows up in my body, then I slow my exhale and drop my shoulders before reacting.

Ready to download

Free action books that tackle this

Each pairs mind with a second area, because what feels stuck rarely sits in one corner of life.

Mind Health

Quiet the Anxious Mind

Calm a racing mind and a body stuck on high alert.

For when anxiety runs the show — thoughts spiral, sleep suffers, and your body never quite stands down. A two-front plan that calms the nervous system and quiets the spirals, so the alarm finally switches off.

Read the plan Download PDF

Relationships Mind

Put Yourself Out There

Build social confidence without waiting to feel ready.

If meeting people drains you and you replay every interaction, this is a gentle exposure plan. Small, low-stakes reps plus tools to calm the pre- and post-game anxiety — so showing up stops feeling like a performance.

Read the plan Download PDF