There’s a lot that can be said in an hour and getting the most from counseling requires a bit more than showing up and discussing a diagnosis. In this workbook you'll find tools to empower you and stay on track throughout your therapeutic journey including how to establish safe communication and what to do when counseling is not working.


Why do you think or feel the way you do? Tired of Googling, the trends, friend advice, maybe even counseling only to end up conflicted by the mass hype of mental health buzz?

The brain tends to favor paths of least resistance resulting in a hamster wheel effect. One that bullies, controls, and undermines resilience. Self-help tests, scores, and checklists can exacerbate that and set you up to fail.

This book strips the prepackaged models down to the studs to reveal a range of foundational psychological cognitive, emotive, and physical processes that you can use to empower yourself for substantive change in one year, to:

  • Engage and reflect in deeper ad functional meaning-making of daily life experiences.
  • Gain personal insight for achieving satisfaction and balance.
  • Operationalize and individualize psychological research.
  • Find authenticity in your inner voice.
  • Transcend bias to experience yourself outside your family- and friend-lens.
  • Access knowledge in your psyche that may be concealed by everyday stress and busy-ness.
  • Remember what works and use it even during times of stress and distress.
  • Be more strategic than reactive.
  • Develop consistency in effort of thought and action for routine application.
  • Find ways to override your defaults and go-to’s.
  • Think about what is helpful rather than hurtful.


At the start of a new year, it can be a coin toss whether to see it as an opportunity or dread more of the same. Believing change is possible can seem impossible. It may even be that taking the turn into a new year holds little meaning to you. Perhaps you’ve made resolutions before or have goals that are no closer now than they were five years ago. There is good news! It doesn’t have to be complicated.

In this book the author takes you on a journey through part of her inner dialogue crossing difficult and stagnant times to impact change in her life. She shares common words and sayings that made a difference for her personally and professionally.

Her underlying message is simple: never discount the power of words, especially the ones you use with yourself. If you think you’ve seen these and know what they mean, it’s time to look again. With 52 weeks in a year, whether it’s January or July, this book challenges you to try something new each week. If you’re tired of the endless “programs”, mental hype, and psychobabble, and you’re ready to do something real, then you don’t want to miss this. Why not chart a new course, one week at a time. This book can show you how.

A word of caution: this book is intended to challenge status quo and motivate change by examples of someone else's struggles and successes with internal thoughts and conversations. It's a fairly "heavy read" and may require interpersonal reflection skills and unconditional positive regard, for self and others. It may not be suitable for everyone.


"Be careful how you judge for everyone is fighting a battle you know nothing about. Although some are better at hiding it than others, it's not our job to know. It's our job to lessen burdens, to support, and encourage without discrimination. Rather than reflect insecurity and criticism, choose to be kind in your mind".


This is the "Notes" version copy of the Therapeutic Reminders book if you're only in need of tracking your counseling sessions and homework assignments. The self discovery tools and psychoeducational information is not included.