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Know Yourself

Understand your emotional patterns, quiet the inner critic and set boundaries you can keep.

Individual growth · 7 lessons · about 10 minutes each

Most of us were never taught how our own emotions work. We react, then wonder why. Know Yourself is seven short lessons on noticing what you feel, what you need and what you value, and on treating yourself with the patience you would give a friend.

What you will be able to do

Name what you are feeling with more precision, and notice it earlier
Spot the recurring patterns that tend to run your reactions
Recognise your inner critic and answer it with self-compassion
Work out what you need and value, in plain words
Set and hold boundaries, including saying no without a speech
Write a one-page personal operating manual you can keep coming back to

The seven lessons

  1. 01

    Start Here: How This Program Works

    You will know what the seven lessons cover, how to pace yourself, and how to run a two-minute daily check-in.

    8 min read · Practice: The Daily Check-In

  2. 02

    Spotting Your Emotional Patterns

    You will be able to break a strong reaction into its parts and spot the patterns that repeat in your life.

    9 min read · Practice: The Pattern Log

  3. 03

    The Needs and Values Under Your Feelings

    You will be able to link your strong feelings to the needs and values beneath them, and name your top five values.

    9 min read · Practice: The Values Sort

  4. 04

    Getting to Know Your Inner Critic

    You will be able to recognize your inner critic, name its usual lines, and step back from them.

    9 min read · Practice: The Critic Transcript

  5. 05

    Talking to Yourself Like a Good Friend

    You will be able to respond to a hard moment with self-compassion using a short, three-part practice.

    9 min read · Practice: The Self-Compassion Break

  6. 06

    Boundaries and the Art of Saying No

    You will be able to identify where you need a boundary and say no clearly, kindly and briefly.

    10 min read · Practice: The Boundary Rehearsal

  7. 07

    Writing Your Personal Operating Manual

    You will be able to write a one-page personal operating manual that sums up how you work and what helps you.

    10 min read · Practice: Your Personal Operating Manual

This program is education, not therapy. If what you are going through feels intense, lasts for weeks or gets in the way of daily life, a doctor or a licensed mental health professional is the right next step. See where to get help.