The resource hub
Everything free, in one place.
Tools you can use in the next two minutes, pages to print, the research behind the work, and the numbers to call when you need a person instead of a page. Take what fits.
GraceOS™ · layers 01 and 02
Two minutes or less.
2 minutes
The Grace Check
Seven questions, and a map of where the critic speaks loudest.
90 seconds
The 90-Second Shame Reset
Four moves to interrupt the spiral before it takes the night.
30 seconds, then 10 minutes
The Self-Trust Kit
A reset, a Decision Autopsy, and a daily Trust Thermometer.
2 minutes
The breathing timer
Three paced patterns, with the exhale doing the work.
4½ minutes
Letting Go
The opening of a guided audio, narrated by Chioma.
1 minute
Rest debt
What you are short each week, and how far your weekends drift.
Paper, for when the screen is the problem.
10 pages · free
The Yes Tax
Seven word-for-word scripts for the coworker, the relative, and the friend who asks twice.
PDF · free
The Shame Reset pocket card
The four moves on a wallet card, six to a sheet.
7 days · free
The Grace Challenge
One small practice a day for a week, with progress kept on your own device.
The research
The studies behind the tools.
Each tool names the study it rests on. Here they are together, with the writing that explains them.
On this site
The science behind forgiveness, and the rest of the blog.
Naming what you feel
Lieberman et al., "Putting feelings into words," Psychological Science, 2007. Labeling an emotion reduces activity in the brain's threat circuitry.
The long exhale
Balban et al., Cell Reports Medicine, 2023. Exhale-focused breathing improved mood and lowered breathing rate more than meditation.
Talking to yourself
Kross et al., Journal of Personality and Social Psychology, 2014. Using your own name helps you steady yourself under pressure.
Arriving October 22
Detach, for breaking a trauma bond after it's over, and For Those Who Love Her, for the people holding her hand through it.
When you need a person
Free, confidential, any hour.
Nothing on this page treats a crisis, and none of it replaces a professional. These lines are staffed around the clock in the United States, and the last one helps you find a therapist who takes your insurance.
988
Suicide and Crisis Lifeline. Call or text 988.
Text HOME
Crisis Text Line. Text HOME to 741741.
1-800-799-7233
National Domestic Violence Hotline, or text START to 88788.
Finding a therapist
Psychology Today's directory lets you filter by specialty, insurance, and sliding scale: psychologytoday.com.
When you want more than a tool
When a tool isn't enough.
These interrupt a moment. Showing Yourself Grace works on the voice underneath it: six weeks, 1% of your day.