You have the workbook. Here's exactly how to use it the first time — and every time after.
Don't read the workbook front to back. Scan the feelings below and tap the one that matches right now. That's your starting module.
Each module has a dark prompt card. Select all the text inside it and copy. That's the entire tool — one prompt.
Open any of these (free versions work perfectly). Paste the prompt. It will ask you one question about your situation — answer in one sentence. That's it.
Open ChatGPT Open ClaudeThe prompt is engineered to be your body double. It won't give you a 47-step plan. It will give you the smallest possible next action and help you actually do it.
Bookmark the AI chat. After your first session with a prompt, save that conversation. Next time the same feeling hits, reopen it — the AI remembers your context.
The Unfreeze is your default. If you don't know which module to use, start with Module 1 (Amber). It's the universal entry point.
Use it ugly. You don't need to answer perfectly. One messy sentence is enough. The AI will work with whatever you give it.
Friday = Module 9. The Guilt-Free Reset is designed as a weekly review. Try it every Friday for a month. That's the habit that makes everything else land.
Share what works. If a prompt saves you from a spiral, screenshot it and tag us. Genuinely — we want to see it.