Greenlight Mind — Companion Toolkit

The tools from the book, in your pocket. Everything you write stays on this device — no account, no cloud, nothing sent anywhere. Work gently; there's no test at the end.

Start here

🟢

My Three Circles

Map your threat, drive and soothe systems

🌤️

Self-Check-In

Five honest questions, repeated over time

📖

The Story So Far

Your dieting history, blame removed

The thought tools

🎣

Thought Catcher

Give frightened thoughts a fair trial

📻

Name the Station

Unhook from Regain FM

🕕

Worry Window

Give worry an office with fixed hours

Rebuilding

🪑

Food's Old Job Description

Name the vacancies, make one hire

🫖

Soothe Menu

New soft landings, three speeds

🧵

Threads That Hold

What's true of you at every size

🎭

Scripts & Boundaries

Lines ready before the scene

🧭

Values Compass

Point the engine at what matters

🪟

The Neutral Lens

Demote the mirror from courtroom to window

Staying steady

⛵

My Steady Plan

Your one-page plan for rough weather

🃏

Steadier Thoughts

True things for the wobbly days

Tools are for the everyday wobbles. If what you're carrying feels bigger — persistent low mood, or anything that frightens you — that deserves real support: your GP, a qualified therapist, or in crisis the Samaritans on 116 123 (free, any hour). You can also find me at greenlighttherapy.co.uk.

My data

Everything lives in this browser, on this device. Nothing is ever uploaded. That also means: if you clear your browser data or lose the device, it's gone — so back up now and then.

Back up

Downloads a single file containing everything you've written. Keep it somewhere safe.

Restore

Load a backup file. This replaces what's currently here.

Start fresh

My Three Circles

From chapter 2. The size of each circle is how much of your daily life it runs. Map before the medication and now — be honest, not kind.

Before the medication

Threat Drive Soothe What kept each circle running? Where did food appear?

Now

Threat Drive Soothe What's written in the soothe circle now — anything at all?

Three questions to sit with

1. What was food's actual job — and which of those jobs is currently vacant? 2. When my threat system is loud these days, what is it most often shouting about? 3. One thing that already gives me a flicker of the soothe feeling — nothing to do with food or scales?

Come back in a few months and redraw. Watching the third circle grow is the point of the whole book.

Self-Check-In

From chapter 4. Five questions, ten quiet minutes, no performing. Repeat at milestones, plateaus, and any week that feels "weird" — the changes over time are the point.

1. If I'm completely honest, how am I actually feeling — not about the weight, about my life? 2. What did I expect to feel by now — and where exactly does reality differ? 3. What am I not letting myself feel about this journey? 4. How am I talking to myself about my body and progress — fair observer, or prosecutor? 5. What would genuine support look like right now — and who or what could provide it?

Past check-ins

The Story So Far

From chapter 1. Your dieting history with the blame taken out. For each attempt: what was going on in your life, what the method demanded, and what it taught you. Then read it back as a friend would.

The attempts

The closing line

One sentence that tells the story fairly. If stuck, start from: "I didn't fail all those diets; a stacked fight failed me, over and over — and I kept showing up anyway."

Thought Catcher

From chapter 9. Catch the first, most frightened thought and give it a fair trial. Not a nicer thought — a fairer one.

1. The moment — what just happened? 2. The thought — what did my mind instantly say? 3. The feeling — and how strong, 0–10? Name the trap (optional)

Fortune-telling All-or-nothing Discounting the positive Emotional reasoning

4. The evidence check — what would I say to a friend? What does the whole picture show? 5. The steadier thought — a fairer, calmer version

Caught so far

Notice the repeats. When the same thought has had many trials, it may be time for Name the Station instead: repeats get a nod, not a hearing.

Name the Station

From chapter 10. For the repeat broadcasts: catch it, name the station, restate it ("I'm having the thought that..."), and return to your day without calling in.

My stations

Regain FM comes pre-tuned. Add your own — naming them is half the therapy.

Didn't call in

Each tap is one repetition of the only lesson that changes the ratings: nobody's calling in anymore.

0

Worry Window

From chapter 11. When a worry arrives outside your window: note it here and tell it, genuinely, "Not now — you're booked in." At your fixed fifteen minutes, hold the meeting below.

My daily window is at:

The meeting

At your window: read each worry. Gone stale? Cross it off (with mild embarrassment — that's the education). Still standing? Decide: one action, or file as unknowable.

Fifteen minutes, then the office closes — whether the worries feel "finished" or not. They never do; that's their nature, not their merit.

Food's Old Job Description

From chapter 3. Write the jobs food was actually doing, note the shifts, then sort: re-advertise (something else can do it) or mourn (nothing does it quite the same — and that's allowed to hurt).

The roles

Tap a role's label to switch it between re-advertise and mourn.

This week's one hire

One role, one shift, one small appointment. Not a life overhaul.

Soothe Menu

From chapter 8. Written now, in a calm moment — so on the cupboard-light evenings you don't have to think. You just order. Practise cold: use it twice this week when you don't need it.

Two-minute landings

Twenty-minute landings

Structural landings

The fair voice

Two or three true things, said kindly, for the worst evenings.

Flight log

After each landing: what I felt, what I ordered, what happened. Evidence that feelings pass and you survive them.

Threads That Hold

From chapter 6. The threads: true of you at every size. The armour: intelligent protection that grew around the weight. Then one small experiment from the threads list.

🧵 My threads

🛡️ My armour

This week's experiment

One act from the threads list instead of the armour list. Be in the photo. State the preference. Small is the point.

Who I want to practise being this month:

Scripts & Boundaries

From chapter 7. Lines prepared before the scene. Adapt every one until it sounds like you — then practise aloud twice, so your mouth has been there before.

The book's scripts

The compliment you can't process yet

"Thank you." (It's a complete sentence.)

"Thanks — still getting used to it myself."

"How did you do it?"

"A lot of things, with medical support. How's [change the subject]?"

You're not obliged to disclose your prescription to anyone.

The food-pusher

"Not for me — but it looks brilliant."

"I'm all set, thanks." (No explanation — explanations are negotiation invitations.)

"What I'd really love is a cup of tea and a proper catch-up."

The commentator

"I'd rather not talk about my weight, honestly — it takes up enough of my head as it is."

"You've changed"

"In some ways, yes. The bits that matter haven't."

My own lines

Decided in the dressing room

Open to anyone: Close people only: No one (and that's allowed):

Values Compass

From chapter 12. Not a new target — a chosen direction. Pick two or three norths at most; a compass with nine is a decoration.

1. If my life isn't organised around losing weight — what do I want it organised around? 2. What did I tell myself I'd do "once the weight was off" — and what one small piece could begin this week? 3. What would "a good week" look like if the scales were never mentioned in it?

Steps west

One small real action in a chosen direction, each week. Log them — this is your new scoreboard.

The Neutral Lens

From chapter 5. One mirror, once a day, two minutes. Describe like a courteous stranger — facts only. End with one factual observation about the new road. The goal isn't beautiful; it's neutral.

Today's look

What's here today? (Facts only — every judgement, just return to describing) One update for the map (an observation, not a compliment)

Reports filed

The cartographer works slowly, but does, eventually, redraw.

My Steady Plan

From chapter 13. Written in calm water, not during a squall. This is the page you'll be gladdest you wrote — past-you, waiting up for future-you on the one night it matters.

1. My early warning signs (behaviours, not scale numbers — specific enough that a stranger could spot them) 2. My first responses (small, pre-decided, within 48 hours — reefing a sail, not rebuilding the boat) 3. My people (who gets the honest message — write the actual sentence now) 4. My evidence (what is mine, engine or no engine)

Steadier Thoughts

Not chirpy affirmations — honest ballast. Keep the ones that ring true, rewrite them until they're yours, add your own.

My Three Circles

Self-Check-In

The Story So Far

Thought Catcher

Name the Station

Worry Window

Food's Old Job Description

Soothe Menu

Threads That Hold

Scripts & Boundaries

Values Compass

The Neutral Lens

My Steady Plan

Steadier Thoughts

My data

Back up

Restore

Start fresh

My Three Circles

Before the medication

Now

Three questions to sit with

Self-Check-In

Past check-ins

The Story So Far

The attempts

The closing line

Thought Catcher

Caught so far

Name the Station

My stations

Didn't call in

Worry Window

The meeting

Food's Old Job Description

The roles

This week's one hire

Soothe Menu

Two-minute landings

Twenty-minute landings

Structural landings

The fair voice

Flight log

Threads That Hold

🧵 My threads

🛡️ My armour

This week's experiment

Scripts & Boundaries

The book's scripts

The compliment you can't process yet

"How did you do it?"

The food-pusher

The commentator

"You've changed"

My own lines

Decided in the dressing room

Values Compass

Steps west

The Neutral Lens

Today's look

Reports filed

My Steady Plan

Steadier Thoughts

My card