Included in your kit
The 30-Day Workbook
For a little direction each dayA story, a personal note, one practice and a page for you. Choose the smaller version on a difficult day.
For the moments
you didn’t know how to handle.
Something to practise, somewhere to put the questions, and practical words for the next encounter. Choose a starting point; you can leave the rest for later.
See the complete kit ↗
Included in your kit
The Pocket Book: The Night Desk
For the moment it hitsBorrow the calm of a night clerk. Follow a short set of steps while the hurting part of you gets some care.
Included in your kit
The Traps
For the argument in your headExamine the evidence in twelve fictional cases and twelve cold cases. Each ends with a small tool to try in your own life.
Included in your kit
The Field Guide
For life outside the relationshipPractical steps and words to use for shared places, their belongings, difficult dates and unexpected encounters.
Included in your kit
Your Tracker
For noticing what helpsOne row a night: tick what you did, add your pull and mood, and see your progress on the same page. Fillable, phone and printable versions included.
A different response
takes practice.
Notice the moment.
What happened just before the urge, the argument in your head, or the familiar ache?
Try one small response.
Pause before a message. Separate a fact from a guess. Rehearse the words for a difficult encounter.
Find out what helps you.
Keep what was useful. Adjust what wasn’t. A difficult day gives you information to work with.
Where research fits in
The kit draws on approaches to noticing automatic thoughts, planning responses and practising attention. Neuroplasticity describes the brain’s capacity to change with experience; it does not promise that a particular workbook will change your brain or end your pain on a schedule.
The workbook explains the research behind its practices. This kit has not been clinically tested and is not a substitute for professional care.
Read NIMH’s explanation of thought and behaviour approaches ↗Everything here belongs to one kitStart with what
Start with what
you need today.
Follow the workbook when a little structure helps. Open a companion when a particular moment needs attention.
No required reading order. No need to finish every page.
The complete kit
30-day workbook · The Pocket Book: The Night Desk · The Traps · Field Guide · Start Here · fillable PDF tracker
$47 USD · one paymentDownloadable PDFs, including a fillable tracker. Read, write or print at your pace.
A few things you might be wondering.
Do I have to follow all 30 days?
No. The workbook offers a sequence, but each day can stand on its own. Use the smaller practice, skip a day or return to an earlier one.
Is this only for a romantic breakup?
The workbook also speaks to friendship endings and connections that never had a clear name. The Field Guide has specific paths for friendship endings and ghosting. Choose the exercises that fit your circumstances.
What if I ended it?
Missing someone and questioning a decision can happen together. Day 13, “Was I Wrong?”, gives you a place to look at what you knew then and what you miss now.
What exactly do I download?
Six PDFs: Start Here, the 30-Day Workbook, the Pocket Book: The Night Desk, the Field Guide, The Traps and the tracker. The tracker is a fillable PDF you complete in the free Adobe Acrobat Reader, and it prints on A4.
Can I use it on my phone?
You can read the PDFs on your phone. The A4 pages are roomier on a tablet or computer, or in print. For interactive tracker calculations, follow the supplied Acrobat instructions; in-app browser PDF viewers may not support them.
Is the audio included?
Your kit includes the guided audio for Days 1–7. The full 30-day collection, with Days 8–30, is an optional $12 add-on on the order page.
Will this make me feel better in 30 days?
There is no promised recovery timeline. These are self-guided practices to try and revisit. If the support you need is greater than a workbook can offer, professional support may be useful alongside it.
What happens when I buy?
You pay once at our secure checkout, through PayPal. Within minutes an email arrives with your login to your private kit page, where you can download every piece in all three versions. Because the files are yours the moment you pay, all sales are final. If a file is broken or won’t open, email me and I’ll replace it within 48 business hours, or refund you if I can’t fix it. Full details are in the terms of sale.