Quick Breaks
Try our short, bite-size exercises, made to help your overall well-being using Cognitive Behavioral Therapy (CBT). With these tools, you can learn to handle your thoughts, feelings, and actions better, so you feel healthier and more balanced.
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Must be logged in to accessBreaking the Silence: Shame and Men’s Mental Health
Have you ever found yourself keeping struggles bottled up, feeling ashamed and unsure of how to even begin talking about them? CBT can help to break the cycle of shame and isolation that traps many men by identifying and balancing out unhelpful thoughts. This Quick Break creates a path toward self-compassion, connection, and healing - starting with just one thought today.
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Must be logged in to accessBreaking through mental resistance to feel the impact of physical activity
Does physical exercise actually help improve mental health and overall wellbeing? How can we really know for sure? Learn more about how you can find out for yourself if exercise truly can make an impact or not.
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Must be logged in to accessTaking small steps to re-align with our values
Feeling overloaded and disconnected from what truly matters in your hectic life? Watch this exercise to identify your core values and learn how to use them as a compass to take small, but meaningful steps to realign your daily choices with what’s most important to you.
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Must be logged in to accessFinding peace and presence during your fertility journey
Has your fertility journey been full of worries and what-ifs, making it feel impossible to find moments of peace? This Quick Break provides a tool to help you be more present in your day-to-day life while still honoring your fertility journey.
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Must be logged in to accessArresting Your Time Thieves
Do you ever feel like all your time in a day has vanished without a trace? You might be victim to “Time Thieves” – the sneaky habits, distractions, or demands that silently steal one of your most valuable resources. This Quick Break will help you arrest your time thieves and give you back that vanished time.
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Must be logged in to accessFinding Balance through Boundaries when Caregiving
As caregivers, it can often feel like we're carrying an endless load of responsibilities, putting others' needs ahead of our own. Whether you're caring for a loved one or working professionally, this guided exercise will help you shift that weight, bringing more balance and well-being into your life.
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Must be logged in to accessReducing Body Tension with PMR
Do stress and anxiety leave your body feeling tense? Follow along with this audio to practice Progressive Muscle Relaxation (PMR) and help relax both your body and your mind.
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Must be logged in to accessManaging Time when Dealing with ADHD
Struggling to keep up with deadlines and feeling overwhelmed by tasks? In this quick video, learn a simple yet powerful strategy using a Priority Grid to help you take control of your time, reduce stress, and focus on what truly matters.
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Must be logged in to accessLeadWell: Mindful Communication During Uncertainty
As a leader, have you ever found yourself in a tough position - feeling stuck between decisions made by others and the impact those decisions will have on your team? Workplace uncertainty can create significant stress for both leaders and team members. This brief exercise focuses on using your professional values and mindful communication to help build trust with your team during times of uncertainty.
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Must be logged in to accessRebuilding Our Habits to Quit Smoking
Have you tried to quit smoking but notice yourself reaching for a cigarette or your vape without a second thought? Almost like it’s a habit? That may be because smoking can become linked to our environment, emotions, and other habits. This exercise helps you create a plan to rebuild your habits to help you quit smoking and stick with it.
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Must be logged in to accessLearning the POWER of Problem Solving
If you’re a teen and life feels like a wild rollercoaster ride through constantly changing feelings and life circumstances, this quick break just might be for you. Even though it might all feel out of control, we have something for you to try to give yourself some power to change things.
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Must be logged in to accessCatching much needed ZZZ’s by catching your thoughts
Do you often find yourself waking up feeling exhausted? Have you noticed that you are having a hard time turning your mind “off” as it’s time to wind down and go to sleep? You’re not alone – this exercise will show you how to catch and change the thoughts keeping you awake at night.
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Must be logged in to accessBalancing Our Thoughts While Battling Cancer
Faced with a cancer diagnosis, you often hear people say it feels like everything is falling apart, and it’s normal to feel overwhelmed. This exercise will help you slow down those big emotions by finding and changing the thoughts that make you feel worse. By learning to spot Automatic Negative Thinking Traps (ANTs), you’ll be able to replace your unhelpful thoughts with more balanced ones, helping you feel more resilient to face the journey ahead.
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Must be logged in to accessFinding the Right Work-Life Balance for You
Emails at midnight, endless meetings, and no time for yourself? Sound familiar? Finding the right balance between our personal lives and work can be incredibly difficult sometimes. It also can have significant effects on our mental health. But what’s stopping us from having better balance?
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Must be logged in to accessSavoring the Experience: A Mindful Eating Practice
Have you been struggling with overeating? Do you feel like you’re mindlessly eating without paying any attention to what you’re eating or how much? BYOF... Bring your own food as you use this practice to walk through a mindful eating exercise.
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Must be logged in to accessBlack History Month: CBT Tools for Empowerment
What if you could silence the doubting voice inside and reclaim your power? This exercise provides practical strategies to overcome internalized barriers, honor those we admire, and create meaningful personal growth.
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Must be logged in to accessStanding Up Against Bullying
Have you ever been hurt by someone else’s words or actions? We live in a world that is full of so much beauty, yet sometimes we encounter people who put us down, intimidate, or seek to harm us. We call this bullying. In this Quick Break, we share a strategy that can help if you find yourself being bullied.
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Must be logged in to accessFeeling Flooded: Deep Slow Breathing for Heightened Emotions
Do you ever find yourself in a situation where you’re struggling to keep your head above water? Our emotions can feel like a tide threatening to pull us under when we’re in challenging situations – this might mean you’re emotionally flooded. Follow along with this guided deep slow breathing exercise to find calm in these waters.
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Must be logged in to accessBURNing Away Bad Habits
Have you ever set off on a journey to make changes and things seem to be going so well for the first couple of weeks... Then, a month in, you’re pulled away from your efforts and before long, you’ve abandoned them completely. You’re not alone, sometimes we need to figure out what bad habits to remove so we can make room for the good ones we’re trying to create.
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Must be logged in to accessImproving Our Physical Health with Lasting Resolutions
Have you made a resolution this year to improve your physical health? You’ve likely set this resolution with the intention of making big changes in your life – but there’s that nagging worry, “Will I be able to make it last?” This year, it's time to break the cycle of short-lived resolutions and create lasting, meaningful change that transforms your new year's resolutions into meaningful, long-term improvements.
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Must be logged in to accessQuitting (or Reducing) Drinking for a Dry(er) January
Do you want to change your relationship with drinking? Dry January has become a popular challenge in recent years, where people refrain from drinking all of January. Whether you want to quit for the month altogether or just cut back, use this Quick Break as a guide in getting started.
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Must be logged in to accessInflating Our Tires to Prevent Burnout
People who live a full and meaningful life and avoid burnout intentionally take care of their own health, stability, purpose, and connection. These 4 elements are like the tires of a car. When all 4 are inflated and working properly, the road of life feels smoother, and we can more easily arrive at our goals.
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Must be logged in to accessKeeping the Holidays Jolly When Conflict Arises
Happy Holidays??? The holidays can be a time of joy and great connection, but conflict among family and friends, especially those we only see a couple times a year, can sometimes strip us of that joy when we don’t know how to approach it. Use our simple method, the IDEA Model, as a guide for difficult conversation during the holidays.
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Must be logged in to accessEmbracing the Unknown: Circles of Control
The notification says, "We need to talk," and your mind spirals through a dozen scenarios. The doctor says you’ll have results in a few days, and time seems to freeze. That project you poured your heart into is under review, and the waiting feels unbearable. We've all been there – caught in the unknown, where uncertainty looms and answers feel frustratingly out of reach.
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Must be logged in to accessGetting Past Social Anxiety to Enjoy the Holidays
Do you notice more and more anxiety as you near the social events this holiday season? The holidays can often be a joy-filled, heartwarming time. But struggling with social anxiety can make this time feel a little colder. Read this Quick Break for some tips to help you address social anxiety and let the joy and warmth in this holiday season.
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Must be logged in to accessMovember: Building Stronger Connections Among Men
Have you been feeling disconnected or lonely? By tuning into this Movember message, you will learn more about the concerning issue of men's loneliness and take with you three action steps to start building meaningful connections in your life.
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Must be logged in to accessLeadWell – Challenging Mind Reading in Management
Do you find yourself sometimes assuming the worst of others’ thoughts, intentions, and behaviors? We can all do this from time to time. Listen to this conversation between Coach Lesley and Dr. Russ Morfitt, our Co-founder and Chief Clinical Officer, to help you learn how to recognize and challenge these assumptions when they show up for you at work with employee challenges.
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Must be logged in to accessStudying Made Doable with the Pomodoro Technique
When exams are coming up, do you find yourself wishing that you could focus long enough to really learn the material? Check out this Quick Break on how to make your study time both more productive and enjoyable.
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Must be logged in to accessConquering Chaos: A 5-Minute Focus Plan
Does your to-do list feel like a mountain you cannot climb? Even if you try, do you find yourself distracted and losing your footing along the way? This exercise is for those grappling with focus challenges or ADHD and will help you transform those daunting tasks into a series of manageable steps.
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Must be logged in to accessReducing Triggers & Temptation of Substance Use
Are there certain people, places, and things that serve as triggers and tempt you to drink or use? For most people, it is helpful to develop specific strategies to avoid certain triggers and help steer us away from temptations to use. Use this Quick Break to create a plan to stay on track with your substance use goals.
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Must be logged in to accessLetting Go of the Shame in Our Struggle
Do you feel isolated and ashamed when you’re struggling with your mental well-being? Sometimes we develop a belief that others will look down on us if they think we’re struggling, and this can lead to those feelings of shame and loneliness. This guided exercise can help you to let go of the self-critical thoughts and feelings about your struggle.
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Must be logged in to accessDistracting from Our Dwelling
Have you ever found yourself caught up dwelling on things from your past or present? We can all fall into these thoughts at times, often believing there’s no way out and worsening our mood. This Quick Break will help you learn a simple way to engage your mind elsewhere and turn away from the dwelling to improve your mood.
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Must be logged in to accessBeing Assertive in Close Relationships
Do you avoid confrontation even with people who care about you? Do you often feel like others take advantage of your agreeable nature? This exercise can help you be more assertive to transform your communication style and interpersonal relationships.
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Must be logged in to accessIdentifying Our Values for a Life of Meaning & Purpose
A life with a sense of meaning and purpose is generally more fulfilling. We can find purpose by aligning our daily choices with our values. Jump into this quick break to start aligning more with your values by simply identifying and reflecting on how you might apply them.
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Must be logged in to accessResisting Peer Pressure with Turn Down Lines
Have you found yourself doing something you didn’t want to do because you didn’t know how to say no? Learn a simple yet powerful way to resist peer pressure using direct and assertive phrases that all mean no.
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Must be logged in to accessFinding Your Voice in a Caring Family
Ever feel like a doormat, but wish you could speak your mind without starting a family feud? Learn a simple 3-part message to express yourself clearly while maintaining strong family relationships.
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Must be logged in to accessDwelling or Dealing? Sorting Out What’s What
Has anyone ever told you to quit dwelling, but you wondered if your thinking was useful? How do we know when we’re dealing with a problem versus dwelling on something that bothers you from the past or present? Use this quick exercise to help you sort that out.
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Must be logged in to accessCreating Intentional Moments of Joy
Imagine a moment where you have been doing an activity and you are so immersed in what you’re doing that you’ve become fully present in the moment, there are no interruptions and you’ve lost your sense of time. This exercise will teach you how to identify these moments called “flow”, so you can create more joy in your life.
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Must be logged in to accessFlipping the Coin to Cope with Grief & Loss
Grief is a natural part of life, yet it is one of the toughest experiences we face. In this video, you’ll learn a thought strategy to help balance your thoughts and feelings as you grieve your loss.
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Must be logged in to accessDiscovering the Thoughts Behind Our Feelings: Anger & Frustration
When you’re angry does it feel like a hot fuse has been lit but you don’t know how it started on fire? It can be surprising but it’s actually our thoughts that light that fuse. Use this exercise to take the first steps to discover those thoughts that spark frustration and anger.
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Must be logged in to accessFreeing Ourselves from Past Hurts with Forgiveness
Holding onto resentment in relationships is like drinking poison while expecting the other person to fall ill. The antidote to this is forgiveness.
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Must be logged in to accessRiding the Waves to Get Past Cravings
Imagine being carried away by a big wave in the ocean. But instead of letting it take you, you learn to ride it like a surfer. Cravings, urges and temptations are like these big waves - they build, peak, break and settle. Listen as this audio guides you to become that surfer by helping you through any craving, from food to shopping to social media and beyond.
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Must be logged in to accessUplifting Your Day with a Meaningful Reflection
Are you frequently feeling down or stressed? Allow this audio, inspired by Harvard’s Jennifer McCrae to guide you through a reflection that may be surprisingly encouraging. Warning: Some people enjoy this so much they repeat it every day.
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Must be logged in to accessEngaging Your 5 Senses to Reduce Stress
Are you finding yourself stuck dwelling on the past or worrying about the future? Use this guided audio to mindfully direct your attention toward the present by focusing on your outer world through your 5 senses.
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Must be logged in to accessUsing the IDEA Model to Master Difficult Discussions
What happens when you do not agree with someone? Many people have a tough time addressing this or avoid it altogether. Watch this video to learn steps to have these hard talks in a way that leads to collaboration.
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Must be logged in to accessCreating Joy by Shifting Focus from Social Media to Real Life
Do you scroll on social media for hours on end? Do you find yourself feeling jealous of others and down about your own life? Grab a pen and paper for this exercise and learn steps we can take to shift our focus to the good things in life.
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Must be logged in to accessBoosting Your Mood with Gratitude
Practicing gratitude can be one of the simplest and most immediate ways to boost your mood. This exercise can help to start directing your attention to the gifts in life.
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Must be logged in to accessCalming Your Mind with Guided Imagery
Is your mind filled with noisy thoughts? This guided imagery audio will walk you through an exercise to imagine a peaceful place to find calm and to quiet your mind in times of stress and worry.
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Must be logged in to accessReaching Your Potential by Setting SMARTer Goals
We’re much more likely to achieve our goals when we make them SMART – Specific, Measurable, Attainable, Relevant and Time-Bound.
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Must be logged in to accessBuilding Confidence to Pursue Your Dreams
Is your low self-confidence getting in the way of your dreams? Use this quick confidence builder to help you recognize your strengths and achieve your goals.
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Must be logged in to accessCatching ANTs to Transform Your Thoughts & Feelings
Feeling troubled? Imagine being able to transform unhelpful thoughts into more constructive ones. You can take the first step by catching your thinking traps. Watch this video to learn more.
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Must be logged in to accessPracticing Acceptance to Reduce Worry
Free yourself from worry and dwelling on the same old stuff as you learn to mindfully pay attention to your inner world. Follow along with the guided audio to notice your physical sensations, emotions, and thoughts and accept them as they are - just let them come and go.
