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The programme

Thirty Days, One Page at a Time

Every day below is real. Three are free to read in full; the rest come with the workbook. The sequence moves deliberately from noticing what you feel to acting differently with other people.

You are not required to do this in order

The workbook opens with a quick-index for exactly this reason. If you are flooded right now, day 6 — grounding — is more use than day 1. If you need words for a hard conversation, go straight to the scripts. The order is a suggestion that happens to work well.

Week 1 · Days 1–7

Coming back to yourself

Emotional awareness, stress, regulation, needs, support and self-compassion

  1. Emotional awareness

    Notice before fixing

    Pause three times today. Name one feeling and one body sensation.

    Read this page free

  2. Stress awareness

    Your stress map

    Make two lists: drains me / restores me. Add at least three items to each.

  3. Self-regulation

    Create a pause

    Use the five-minute reset before one non-urgent response.

  4. Emotional needs

    Needs beneath feelings

    Choose your strongest feeling and identify one possible need beneath it.

  5. Social support

    Build your support circle

    List one person or service for listening, practical help and skilled support.

  6. Grounding

    Calm the body

    Try two grounding methods and notice which feels steadier.

  7. Self-compassion

    A fairer inner voice

    Catch one harsh sentence and rewrite it accurately and kindly.

Week 1 review

Emotional awareness, regulation, needs, support and self-compassion. You are also asked, plainly, whether to continue, slow down, repeat the week, or seek additional support — and any of those four is a legitimate answer.

Week 2 · Days 8–14

Saying what you mean

Boundaries, healthy love, conflict, listening, requests and repair

  1. Boundaries

    Protect your energy

    Identify one limit and one action you can safely take if it is crossed.

    Read this page free

  2. Boundary communication

    Say no with respect

    Write and privately rehearse one respectful no. Deliver it only if safe.

    Includes a safety check before practising with another person

  3. Relationship health

    Recognise healthy care

    Compare how you feel during safe connection and during pressure or control.

  4. Conflict awareness

    Know your conflict pattern

    Name your common pattern and the fear or need underneath it.

  5. Listening

    Listen to understand

    Reflect one person’s meaning and ask whether you understood correctly.

    Includes a safety check before practising with another person

  6. Clear requests

    Use an I-statement

    Draft one specific, realistic request that allows a genuine choice.

    Includes a safety check before practising with another person

    Read this page free

  7. Repair

    Repair after conflict

    Identify what you can genuinely own without accepting blame that is not yours.

    Includes a safety check before practising with another person

Midpoint check-in

A brief pause between Week 2 and Week 3 — compare with your baseline and adjust if needed.

Week 2 review

Boundaries, relationship health, conflict, listening, requests and repair. You are also asked, plainly, whether to continue, slow down, repeat the week, or seek additional support — and any of those four is a legitimate answer.

Week 3 · Days 15–21

The wider circle

Trust, technology, culture, money, friendship, loneliness and grief

  1. Trust

    Trust is a pattern

    Compare words and actions across time rather than one good or difficult day.

  2. Digital boundaries

    Protect digital peace

    Choose one realistic limit around comparison, availability or monitoring.

  3. Values and culture

    Respect without self-abandonment

    Separate one expectation you value from one driven mainly by fear, shame or appearance.

  4. Money

    Have a clearer money conversation

    Write the purpose, timing and one specific question for a money conversation.

  5. Friendship

    Review reciprocity

    Notice which friendships support honesty, safety, reciprocity and growth.

  6. Connection

    Respond to loneliness without shame

    Choose one low-pressure, repeatable connection step.

  7. Loss

    Make room for grief and endings

    Name what was lost, what you feel and what you want to carry forward.

Week 3 review

Trust, technology, culture, money, friendship, connection and grief. You are also asked, plainly, whether to continue, slow down, repeat the week, or seek additional support — and any of those four is a legitimate answer.

Week 4 · Days 22–28

Safety, rest and what comes next

Safety, professional support, rest, decisions, routines and vulnerability

  1. Safety

    Recognise warning signs

    Review patterns privately. Do not confront a controlling person because of this page.

  2. Safety planning

    Choose safety over closure

    Record only what is safe. Do not leave this page where a controlling person can find it. If you complete this on a device, use a password-protected file or a device they cannot access; if printed, remove this page and store it separately, or discard it after use.

  3. Professional support

    Know when self-help is not enough

    Identify one verified professional, clinic or trusted service you could contact.

  4. Rest

    Rest without guilt

    Choose the smallest form of rest that matches today’s depletion.

  5. Decisions

    Take the next reversible step

    List facts and assumptions, then choose one safe, reversible next step.

  6. Routine

    Build a supportive week

    Choose three modest anchors and decide when or where each will happen.

  7. Vulnerability

    Ask for what you need

    Make one small request to a reasonably safe person.

    Includes a safety check before practising with another person

  8. Values

    Define relationship values

    Choose five values, then reduce them to three priorities.

  9. Maintenance

    Your next 30 days

    Choose three practices, when you will use them and how you will recover after a missed week.

Week 4 review

Safety, professional support, rest, decisions, routine and vulnerability. You are also asked, plainly, whether to continue, slow down, repeat the week, or seek additional support — and any of those four is a legitimate answer.

After day 30

The Workbook Ends by Planning the Next Thirty Days

Fewer practices, more consistently — plus a warning sign that tells you to seek more support, the first person or service you will contact, and how you will respond to a missed day or week.

Get the workbook — $14Read three days first