FREE TOOLS FOR CREATING THE LIFE YOU WANT TO LIVE
You don’t have to wait until life feels overwhelming.
This page pulls together the tools we actually recommend: short worksheets you can print tonight, books and podcasts worth your time, and free, reliable places to learn more.
WHAT’S HERE
• Two free worksheets built from the first ideas we teach in Mindset Evolution
• Books, podcasts, and apps that fit how we think about change
• Free, trustworthy places to learn about stress, difficult thoughts, and habits
• A clearly separate section for anyone who needs support right now
WHAT THIS IS (AND ISN’T)
Everything here is educational.
It’s built for people who feel stuck and want to grow, not as treatment for a mental-health condition. If you’re in crisis or need care, the support organizations at the bottom of this page are the right first call. We kept them separate on purpose.
TRY IT RIGHT NOW: WHAT ACTUALLY MATTERS TO YOU?
The first exercise in Mindset Evolution. No download needed.
Grab a piece of paper or open your notes app. Ten minutes.
FIRST, A QUICK DISTINCTION
A goal gets checked off. A value gets chosen again and again.
It’s the kind of person you want to be whether it’s easy or not, and whether anyone claps or not. If you don’t choose your values on purpose, your brain will choose for you, and it will pick comfort and the familiar over the fulfilling.
THREE HONEST QUESTIONS
1. What actually matters to me?
Not what should matter. What does. (“My kids knowing I was present.” “Being healthy enough to keep up.” “Doing work I’m proud of.”)
2. What kind of person do I want to be, no matter what life throws at me? (“Someone who shows up with patience.” “Someone who keeps moving forward.” “Someone who tells the truth.”)
3. What do I want to be about in this one life I’ve been given? (“Living with courage.” “Helping people.” “Staying close to the people I love.”)
THEN ONE SMALL MOVE
Pick one thing you wrote and name one small action this week.
A five-minute walk. One honest sentence. One text you’ve been putting off. Rate your confidence that you’ll do it, 0 to 10. Under a 7? Make it smaller until you’d bet on yourself.
Unfinished answers are normal.
Clarity usually comes through movement, not before it. The printable version of this exercise, plus a second worksheet on the change you keep putting off, is free above.
READING, LISTENING, AND APPS WE ACTUALLY RECOMMEND
Not required for the course. No affiliate links.
These are the books, shows, and apps we point people to most often because they fit how we think about change: clarify what matters, make room for what shows up, and act anyway.
BOOKS
• The Happiness Trap — Russ Harris. The most readable introduction to unhooking from difficult thoughts and acting on your values instead of chasing a feeling.
• The Confidence Gap — Russ Harris. Confidence comes after action, not before it. Pairs well with Session 2.
• A Liberated Mind — Steven C. Hayes, PhD. The founder of ACT on psychological flexibility and pivoting towards what matters.
• Get Out of Your Mind and Into Your Life — Steven C. Hayes, PhD. A workbook with real exercises, if you like doing rather than reading.
• Atomic Habits — James Clear. The practical standard on building small, repeatable habits.
• Tiny Habits — BJ Fogg, PhD. Start so small it can’t fail, then anchor it to something you already do.
PODCASTS
• Psychologists Off the Clock — ACT-informed psychologists on the science of living well.
• The One You Feed — Long-running conversations about resilience, mindfulness, and the habits that shape a life.
• 10% Happier with Dan Harris — Skeptic-friendly interviews on mindfulness and behavior change.
• ACT in Context — A short archived series from the ACT research community, if you want the roots of the approach.
APPS
• Mindfulness Coach — Completely free, no ads, built by the VA and open to everyone.
• Insight Timer — A huge free library of guided practices, including plenty on values and self-compassion.
• Smiling Mind — Free, ad-free mindfulness from a nonprofit, built by psychologists.
• Daylio — A simple mood and habit tracker for spotting your own patterns.
• Finch — Gentle, gamified self-care check-ins, if you like a little structure and a little fun.
MORE SUPPORT AND RECOVERY RESOURCES
Free, established organizations for specific situations:
Sometimes people land on this page needing something other than a worksheet, and we’d rather you find the right door than the wrong one. All links open in a new tab.
TALK TO SOMEONE
• SAMHSA National Helpline — 1-800-662-4357. Free, confidential, 24/7 referrals for mental health and substance use.
• NAMI HelpLine — Information, resource referrals, and support from people who understand.
• Veterans Crisis Line — Dial 988 then press 1, or text 838255. No VA enrollment required.
• The Trevor Project — 24/7 support for LGBTQ+ young people.
• National Domestic Violence Hotline — 1-800-799-7233, or text START to 88788.
• Postpartum Support International — Helpline and free online groups for new and expecting parents.
RECOVERY, AND SUPPORT FOR FAMILIES
• Alcoholics Anonymous — Find a meeting near you.
• SMART Recovery — Free, science-based peer meetings, online and in person.
• Al-Anon — For families and friends affected by someone else’s drinking.
• Nar-Anon — For families and friends of someone struggling with drugs.
FINDING A THERAPIST
• Psychology Today Therapist Directory — Search by location, specialty, and insurance.
• Open Path Collective — Reduced-fee therapy for people without insurance or with limited coverage.
• Everest Therapy Solutions — Michael’s practice in Mount Pleasant, SC, for people who want one-on-one work.
SOUTH CAROLINA
• 988 South Carolina — The state’s 988 Suicide and Crisis Lifeline hub.
• SC Mobile Crisis — 833-364-2274, statewide, through the SC Department of Behavioral Health and Developmental Disabilities.
• NAMI South Carolina — Free support groups and family education classes across the state.