The 3 AM Kit
The book gives you the tools. These put them where you'll actually reach for them at night: in your ears, on your nightstand, on your lock screen. Free, no sign-up.
The 3 AM Reset
Six minutes, my voice, for the nights the card isn't enough. Press play, phone face down.
Download the audioMP3, 9 MB, best on Wi-FiNights 15 to 30
The second half of the 3 AM Kit tracker, so the habit doesn't stop at night 14. Print it and keep it by the bed.
Download the PDF159 KBLock-screen wallpapers
Pick one for your phone. On iPhone, tap iPhone, then press and hold the picture and tap Save to Photos. On Android, tap Android and it lands in your downloads. Then set it as your lock screen in your wallpaper settings.
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The three steps
Turn the alarm down a notch. Name the loop. Decide or drop.
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It can wait till morning
One line, for the thought that wants an answer right now.
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The reopen question
What's new here, apart from the feeling?
Book 2 is on its way
Shut Up, Brain is book 1. The next one is coming.