Printable toolkits
Three tools you can fill in and keep
A self-care wheel to spot what is running low, boundary cards to practise saying out loud, and a worksheet for the voice that is hardest on you. Fill them in on screen, then print them blank or filled.
My self-care wheel
Choose the area that feels lowest right now, then add one or two small actions to your plan. Six at most — a plan you can actually keep.
Sleep
A gentler finish to the day: the same wind-down, a darker room, screens that stop a little earlier.
- Choose a lights-out time and keep it for three nights
- Put phones to charge outside the bedroom
- Write tomorrow's list tonight so your mind can rest
My plan this week
Nothing added yet. Pick one or two small actions above.
Boundary cards
Ten sentences for the moments when you need a limit but cannot find the words. Read one aloud each morning, or cut the printed sheet into cards and keep one in a pocket.
I need a moment before I answer.
Let me think about it and I will tell you tonight.
I cannot take this on this week.
Not this week. I can help next week instead.
I am at my limit and need to stop.
I am running on empty. I will join you after a rest.
I do not want to be spoken to like that.
Let us pause and try that again, more calmly.
My body needs a break.
I will be back in ten minutes.
I would rather not be touched right now.
A wave from here is enough today.
This one is mine to decide.
I have thought about it, and my answer is no.
I need help before I can help.
Could you take one thing off my list?
I can listen without fixing it.
I am sorry. Do you want me to listen or to help solve it?
I am proud of this.
I worked hard for it — please do not shrink it.
Printed, these become ten cards with a dashed line to cut along.
From inner critic to inner coach
The harsh voice is usually trying to protect you from something. Name it, work out what it is guarding, then answer it in a voice that is kinder and still honest.
If the harsh voice is constant, or your reply to yourself is cruel, that is worth talking about with someone who can help — a GP, a school counsellor, or a local wellbeing service.