Free resource

Self-Coaching Tools

For the moments you’re procrastinating, people-pleasing, overworking or beating yourself up. Seven short guided exercises to help you notice what’s going on, understand it without judgment, and choose what to do next.

Created by Megan Bruneau, clinically trained therapist, executive coach and author of Treating Perfectionism (PESI, January 2027).

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The tools

Seven ways to turn toward it

Not sure where to begin? Start with Pause & Check In. It’s the gentlest way in. When you start noticing a harsh inner voice, try the Inner Critic Tracker, then From Critic to Companion. The Cycle Tracker and Self-Coaching Exercise go deeper, for when you’re ready to map the whole pattern and interrupt it. The two exposure trackers help you practice facing what you’ve been avoiding, and they work best alongside a therapist or coach.

01 · About 3 min

Pause & Check In

Slow down and notice what’s happening inside you, in real time or looking back.

Best for: Interrupting autopilot and noticing what you feel
Try it when: You’re reacting, shutting down or just feel “off”, or afterward to reflect

🔒 Unlock to openOpen tool → 02 · 3–5 min

Inner Critic Tracker

Catch the critical voice, name it as a part, and understand what it’s protecting you from.

Best for: Getting some distance from a harsh inner voice
Try it when: You catch yourself thinking “I’m so stupid” or “everyone will see I’m a fraud”

🔒 Unlock to openOpen tool → 03 · About 5 min

From Critic to Companion

A guided practice to shift from self-criticism to self-understanding.

Best for: Learning to answer the critic with understanding instead
Try it when: The critic shows up and you want a kinder, more honest response

🔒 Unlock to openOpen tool → 04 · About 7 min

The Cycle Tracker

Map the full shame spiral from trigger through protective action to see the loop clearly.

Best for: Seeing the whole loop, from trigger to how you cope
Try it when: The same reaction keeps happening and you want to understand why

🔒 Unlock to openOpen tool → 05 · About 5 min

Self-Coaching Exercise

Name the feeling, find understanding, normalize it, spot protective patterns, and choose a growth-mindset move.

Best for: Getting unstuck and choosing a next step
Try it when: You’re spiraling, shutting down or beating yourself up

🔒 Unlock to openOpen tool → 06 · 2–3 min per entry

Social Anxiety Exposure Tracker

Log social anxiety exposures with distress tracking and feared vs. actual outcomes.

Best for: Gradually facing social situations you avoid
Try it when: Before and after a practice, like speaking up in a meeting or making a call

🔒 Unlock to openOpen tool → 07 · 2–3 min per entry

Body Image Exposure Tracker

Log appearance-related exposure exercises with distress tracking.

Best for: Easing appearance anxiety through gradual practice
Try it when: Before and after a practice, like skipping a mirror check or posting an unedited photo

🔒 Unlock to openOpen tool →

How it works

Private by design

Only you can see your entries

There’s no account or login. What you write is saved only in the browser on the device you’re using. It’s never sent to me or anyone else.

Same device, same browser

Start a tool on your phone in Safari, and your entries will be there the next time you open it on your phone in Safari. They won’t appear on your laptop or in a different browser.

What erases your entries

Clearing your browser’s history or website data (sometimes called “cookies and site data”) deletes them, and private or incognito windows don’t save anything. Safari on iPhone may also clear them if you haven’t opened a tool in a while.

Keep them handy

Add each tool to your home screen (Share → Add to Home Screen on iPhone) so it opens like an app and your entries stay put. Screenshot anything you want to keep long-term.

Therapist or coach? You’re welcome to share these with clients. Their entries stay private on their own device, so they can screenshot anything they’d like to bring to session.

These tools are for self-reflection and skill-building. They aren’t a substitute for therapy or medical care. If you’re in crisis, call or text 988 in the US or Canada, or contact your local emergency services.

Created by Megan Bruneau

Work with me · Treating Perfectionism, the book