Mind Reset · Guide 6 of 6
Stop Beating Yourself Up. Start Backing Yourself Up.
Quiet your inner critic and talk to yourself like someone who’s on your side.
- 25 pages
- Fillable PDF
- Instant download
- About a minute to start
What you get
- 6 self-kindness tools, each with steps and when to use it
- “Rewrite the voice” to turn harsh lines into honest, supportive ones
- Fillable pages for a letter from your biggest supporter and proof of what you do well
- A 7-day plan with a progress tracker, certificate and pocket cards
- Back yourself up, a free phone tool to rewrite a harsh thought kindly
What happens after you buy
- Check out securely with card, Apple Pay, Google Pay or Shop Pay
- Get your download the moment checkout is done
- Open it anywhere on your phone, tablet or computer, and start on page 2
Sound familiar?
“You’d never talk to a friend the way you talk to yourself after one small mistake.”
You replay what went wrong, call yourself names, and hold yourself to a standard you’d never set for anyone else.
Being hard on yourself feels like motivation. Research suggests it isn’t.
In studies, people who were kind to themselves after a mistake were more motivated to improve, not less. The guide shows you how, starting with a 1-minute comeback.
Start here · Page 2
On your side in about a minute.
When your inner critic gets loud, arguing with it rarely works. You need a quick way to answer back. That’s why the guide opens with a 1-minute comeback.
- No reading firstOpen the guide, turn to page 2, and answer your inner critic in about a minute.
- Works wherever you areAfter a meeting, in the car or in front of the mirror. Nobody needs to notice.
- A phone tool for harsh momentsScan the code on the page to open Back yourself up, free on any phone.
Scan the code inside the guide to open Back yourself up: type a harsh thought, rewrite it the way a good friend would, and keep the kinder version. Works on any phone.
Your self-kindness toolkit
Six self-kindness tools. Most take under 5 minutes.
Try them all once, then keep the ones that feel right. Here are a few of them.
The 1-minute comeback
Use it when your inner critic is loud and you need to answer back, fast.
The friend test
Use it when you catch yourself saying something you’d never say to a friend.
Three good things
Use it when your mind only keeps score of what went wrong.
Rewrite the voice
Use it when the same harsh lines keep coming back.
A letter from your biggest supporter
Use it when you need to hear what someone on your side would say.
And more inside
Every tool comes with clear steps and when to use it, plus pages to collect proof of what you do well.
Why it works
Backing yourself works better.
The tools come from published research and widely used practices. Every source is listed in the guide.
Across 27 clinical trials, self-compassion practices reduced self-criticism, stress and low mood.
Mindfulness, 2019
People who were kind to themselves after a mistake were more motivated to improve, and spent longer studying for a retest, in Berkeley experiments.
Personality and Social Psychology Bulletin, 2012
Of soothing touch, like a hand on the chest, lowered the body’s cortisol response to stress about as much as a hug, in a study of 159 adults.
Comprehensive Psychoneuroendocrinology, 2021
Some tools are widely used practices with less research of their own. Try them and keep what works for you.
Why it’s different
Made for high standards.
For perfectionists, people-pleasers, high achievers, and anyone who’s harder on themselves than on anyone else.
No app. No subscription.
Pay once and download. Nothing to install, nothing to renew.
Starts in a minute
Most tools take 30 seconds to 5 minutes.
Quiet enough for anywhere
Use them after a meeting, in the car or in front of the mirror. Nobody needs to notice.
Plain words, big pages
No experience needed. Large, easy-to-read pages in plain language.
This guide is for you if…
- You’re much harder on yourself than on anyone else.
- One mistake can ruin your whole day.
- You hold yourself to standards you’d never set for a friend.
- You want practical tools, not just “be nicer to yourself.”
It’s not the right fit if…
- You’re looking for therapy or a diagnosis. It doesn’t replace care from a doctor or licensed professional.
- You’re in crisis right now. Please call or text 988 (US), free and confidential, 24/7.
- You want a long read or a deep dive. This guide is built for quick use.
- You want an app or a subscription. It’s a one-time download.
Kind words
What people are saying.
Came across this and it truly changed my perspective. The simple practical tools helped me ease the pressure and regain control of my day-to-day life. I felt more balanced and in charge, which made a noticeable difference in my overall mood and productivity. Highly recommend it!
This guide is like having a wise friend whispering in your ear, “Chill out!” It’s packed with straight forward practical tips that helped me reclaim my day from the clutches of chaos—all without sacrificing my sanity (or my coffee). If you're feeling like a squirrel on caffeine, this guide is your go-to roadmap to ease the pressure and take back control!
THANK YOU!, This has truly helped me regain control over my days. It's packed with simple strategies that really ease the pressure, allowing me to focus on what matters most. If you’re feeling overwhelmed, I highly recommend giving it a try—you might just find a new sense of calm.
Quick answers
Good to know.
Not sure this is the right guide for you? Send us a message before you buy.
Contact usHow much time does it take?
You can start in about a minute. Most tools take 30 seconds to 5 minutes.
Will being kind to myself make me lazy?
Research suggests the opposite: people who were kind to themselves after a mistake were more motivated to improve.
How do I fill it in?
Type into any line or box on your phone, tablet or computer. Most built-in PDF viewers work; if your entries don’t save, try the free Adobe Acrobat Reader. Or print it on letter paper.
When do I get it?
Right away. Your download is ready as soon as checkout is complete.
Is this therapy or medical advice?
No. It shares general wellbeing information and practices, and doesn’t replace care from a doctor or licensed mental health professional. If you’re in crisis in the US, call or text 988.
Can I get a refund?
Because it’s an instant digital download, we can’t offer refunds. If you’re unsure it’s right for you, message us before you buy.
Not sure where to start?
Find your guide in two taps.
1. What feels hardest right now?
2. Is it mostly this, or a few of these?
Our pick for you
Overwhelmed? Here’s Your 60-Second Fix.
Five quick resets to feel steadier in about a minute, anywhere.
$12 Regular price $16
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Our pick for you
You’re Overthinking It. Here’s How to Stop.
Quiet the mental replay and get back to your day.
$12 Regular price $16
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Our pick for you
Stress Is Running the Show. Take Back Control.
Ease the pressure and take your day back.
$12 Regular price $16
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Our pick for you
Feelings Taking Over? Steady Yourself First.
Ride out big feelings without losing your footing.
$12 Regular price $16
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Our pick for you
Wide Awake at 2 A.M.? Learn to Switch Off.
Quiet a busy mind at night and let sleep come easier.
$12 Regular price $16
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Our pick for you
You’re in the right place.
Quiet your inner critic and talk to yourself like someone who’s on your side.
In your cart · Check out
Our pick for you
The Mind Reset Bundle
When a few of these show up, it helps to have a guide for each moment. All six, in one download.
$39 Regular price $67 · You save $28
Best value
Get all six. One download.
This guide is part of the Mind Reset series. The bundle adds tools for overwhelm, overthinking, stress, big feelings and sleep: 150 pages and 35 quick tools in all.
More from Mind Reset
For the other hard moments.
Overwhelmed?
Here’s
Your
60-Second
Fix.
$12
You’re
Overthinking
It.
Here’s
How
to
Stop.
$12
Stress
Is
Running
the
Show.
Take
Back
Control.
$12
Feelings
Taking
Over?
Steady
Yourself
First.
$12
Wide
Awake
at
2
A.M.?
Learn
to
Switch
Off.
$12Our guides share general wellbeing practices and aren’t medical advice or a substitute for professional care. If you’re in crisis in the US, call or text 988 to reach the Suicide & Crisis Lifeline, free and confidential, 24/7.