- Purpose & Direction~25 min
Goal Network
Build a hierarchy of superordinate, intermediate and subordinate goals, then link each action to every goal it supports.
goalsplanningmotivationbehaviour-changeStart exercise → - Purpose & Direction~20 min
Leading & Lagging Indicators
Map the actions you control (leading) to the outcomes you want (lagging) — and find your highest-leverage habits.
goalsplanningmeasurementbehaviour-changeaccountabilityStart exercise → - Self-Awareness~30 min
Skills & Mindset Cards
Spread twelve skill and mindset cards, pick your top three and three to develop, then work one card in depth.
strengthsreflectiondevelopmentStart exercise → - Prioritization~10 min
Prioritization Matrix
Rank tasks, goals, or options using pairwise comparison — never more than two at a time.
decision-makingfocusplanningStart exercise → - Stress & Anxiety~10 min
Circles of Control, Influence, and Concern
Sort your worries into what you can control, influence, and must let go of — then act.
focusstressagencyStart exercise → - Wellbeing~10 min
PERMA Model of Wellbeing
Check in on the five elements of wellbeing: Positive emotions, Engagement, Relationships, Meaning, Accomplishment.
wellbeingreflectionpositive-psychologyStart exercise → - Beliefs & Thinking~12 min
Rules and Assumptions Check
Surface the unconscious rules and assumptions that drive your behaviour and anxiety.
perfectionismanxietyself-awarenessStart exercise → - Wellbeing~10 min
Self-Care Wheel
Visualise your wellbeing across six dimensions of self-care and find where to focus next.
wellbeingbalanceself-careStart exercise → - Wellbeing~8 min
Practising Self-Compassion
Five short steps to meet a hard moment with kindness instead of harsh self-criticism.
self-compassionresiliencereflectionStart exercise → - Beliefs & Thinking~12 min
Thought Logging
Externalise and challenge unhelpful thoughts. Track triggers, evidence, and reframes over time.
cbtanxietyreframingStart exercise → - Calming Techniques~3 min
Box Breathing
A guided 4-4-4-4 breathing timer to calm the nervous system in under two minutes.
breathingmindfulnessstressStart exercise → - Beliefs & Thinking~12 min
Challenging Cognitive Distortions
Spot common thinking traps and reframe a thought into something more balanced.
cbtreframingself-awarenessStart exercise → - Beliefs & Thinking~15 min
Challenging Rules and Assumptions
Run a small behavioural experiment to test and shift an unhelpful belief.
perfectionismexperimentgrowthStart exercise → - Stress & Anxiety~10 min
The Chimp Mind Model
Six steps to handle moments when your emotional brain hijacks your thinking.
emotional-regulationstressself-awarenessStart exercise → - Purpose & Direction~15 min
Meeting Your Future Self
A guided visualization to meet a wiser version of you 15 years from now — and hear what they have to say.
visualizationgoalsreflectionStart exercise → - Purpose & Direction~15 min
Core Values
Clarify, group, and rank the values that guide your decisions and goals.
valuesself-awarenessdecision-makingStart exercise → - Reflection~15 min
End-of-Year Review
Reflect on your academic year — what you achieved, what you'd change, and where to focus next.
reflectionreviewgoalsStart exercise → - Purpose & Direction~15 min
Finding Your Passions
Five questions to surface what energizes you and a small experiment to test it.
passionself-awarenessdirectionStart exercise → - Purpose & Direction~20 min
Ikigai
Find your reason for being at the intersection of what you love, are good at, can be paid for, and what the world needs.
purposemeaningcareerStart exercise → - Productivity~10 min
Procrastination Checklist
Pinpoint exactly where you procrastinate so you can stop labelling yourself and start fixing the specifics.
procrastinationself-awarenesshabitsStart exercise → - Reflection~15 min
Wheel of Privilege & Power
Reflect on how parts of your identity shape privilege or marginalization across different contexts.
identityprivilegeawarenessStart exercise → - Wellbeing~10 min
Wheel of Life
A quick visual snapshot of your satisfaction across eight life areas — and where to bring more balance.
balancereflectionwellbeingStart exercise → - Decision-Making~20 min
The Six Thinking Hats
Work through a problem or decision from six distinct perspectives to reach a balanced choice.
decision-makingcreativityproblem-solvingStart exercise → - Creativity~10 min
Idea Generation Quickfire
A timed brainstorming sprint to flex your creative muscles — wild ideas welcome.
brainstormingcreativityideasStart exercise → - Productivity~12 min
Project Breakdown
Turn a daunting project into small, ordered tasks grouped by phase.
planningprocrastinationprojectsStart exercise → - Habits & Behaviour~12 min
Reward Replacement
Identify the hidden reward driving a habit, then design an alternative that delivers the same payoff at lower cost.
habitsbehaviour-changeself-awarenessStart exercise → - Purpose & Direction~12 min
SMART Goals
Turn a vague goal into something Specific, Measurable, Achievable, Relevant, and Time-bound.
goalsplanningmotivationStart exercise → - Prioritization~10 min
Urgent-Important Matrix
Sort tasks by urgency and importance (Eisenhower Matrix) so the urgent doesn't crowd out the important.
prioritizationfocusplanningStart exercise → - Decision-Making~15 min
Decision Grid
Weigh a tough decision by mapping the immediate and long-term benefits and costs of acting vs. staying the same.
decision-makingreflectiontrade-offsStart exercise → - Public Speaking~15 min
'As If' Presentation Exercise
A Stanislavski-style theatre technique — deliver your text as if you were in a completely different scenario, and notice the shift.
presentingconfidencerehearsalStart exercise → - Public Speaking~12 min
Walk and Talk
Rehearse a speech with movement tied to punctuation — sharper articulation, pacing, and recall.
presentingrehearsalmovementStart exercise → - Beliefs & Thinking~15 min
High Standards Check-In
Audit the standards you hold across life areas — adjust the ones that are unrealistic or inflexible.
perfectionismself-awarenessbalanceStart exercise → - Beliefs & Thinking~20 min
Perfectionism: A Practical Guide
A hub of mindsets, busters, affirmations, and a personal script for working with perfectionism.
perfectionismanxietyself-awarenessStart exercise → - Decision-Making~15 min
Ethical Dilemmas
Work a hard choice from gut instinct to reasoned decision — consequences, values, and stakeholders.
ethicsvaluesdecision-makingStart exercise → - Communication~12 min
BEAR Feedback Model
Build clear, non-confrontational feedback one step at a time: Behavior, Effect, Alternative, Result.
feedbackteamworkcommunicationStart exercise → - Teamwork~45 min
Team Alignment Session
A 45-minute guided session for a team to align on goals, roles, meeting rhythm, and expectations.
teamworkgoalsalignmentStart exercise → - Prioritization~10 min
Must Do, Should Do, Could Do
Sort everything on your plate into three levels of importance in 10 minutes flat.
prioritizationplanningfocusStart exercise → - Productivity~12 min
Enhanced To-Do List
A to-do list with priorities and time estimates — then compare estimated vs. actual time.
planningtime-managementproductivityStart exercise → - Public Speaking~20 min
Actioning and Objectives
An acting technique for presentations: give every section an objective and every point an action verb.
presentingrehearsaldeliveryStart exercise → - Student Life~20 min
Wheel of Hult
Rate eight areas of student life, then spend a limited pot of 35 focus points across them to decide what gets your attention next month.
balanceprioritiesfocustrade-offsstudent-lifeStart exercise →
More exercises coming soon.