Build a mind that works for you in five minutes a day
Small tools · Real science · No guru
"You can control what you think, you can control how you think, and therefore you can control who you are."Eileen Gu, Olympic gold medallist
She's living proof of the destination. This book is the method the rest of us can use to get there.
And what the research says works instead. Cognitive reappraisal, process visualisation, implementation intentions: translated into tools that take under five minutes.
The guard dog in your head fires at modern life with ancient ammunition. Learn to recognise the bark and choose your response in six seconds.
And what to imagine instead. Process rehearsal builds the pathways for the actual work. Outcome fantasy builds the pathway for sitting on the sofa.
All six tools combined into a single routine you can do while the kettle boils. Five steps. Five minutes. Every morning.
The Five-Minute Morning quick-reference card and the complete Toolkit at a Glance. Print it. Stick it on the fridge. Use it tomorrow morning.
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People who want to change how they think but don't have time for meditation, therapy, or morning routines designed for someone else's life.
People who've tried positive thinking and felt worse. People who've been told to "just relax" by someone who has never had to manage two jobs, three kids, and a Tuesday that won't stop coming.
People who want the science without the jargon, the tools without the guru, and something that actually works in five minutes while the kettle boils.
Every tool has a minimum dose. The smallest takes five seconds. The longest takes five minutes. The techniques on which they are based have been tested on thousands of people across hundreds of studies. They do not require belief in order to be practised.
"What am I thinking right now?" 10 seconds.
"Am I reacting to what's happening, or what I expect?" 10 seconds.
Count slowly to six before reacting. A practical pause.
"What am I thinking? Is it helping?" At your chosen anchor.
"What else might be true?" 30 seconds.
"What does [Name] need to do right now?" 5 seconds.
Picture yourself doing it. Not finishing it. 60 seconds.
"If ___, then I will ___." 15 seconds to create.
One thing. No phone. Whatever time you've got.
All tools combined. While the kettle boils.
Available on Amazon in paperback and ebook.
Buy on AmazonOr download the free toolkit first.
Free. Printable. Yours.