One question today: What did your mind make harder this week than it actually needed to be? No judgement. Mine does it too 😂 The point isn't to never overthink, worry or assume again. It's simply getting better at noticing when we're doing it. What did you notice this week?

Something I’m becoming much more aware of: How quickly a thought becomes a fact in our heads. “I’m going to struggle with this.” “They won't understand.” “This is going to be a nightmare.” Nothing has actually happened yet. But once we believe the thought, our emotions start responding as though it has. So today I'm watching for one of those moments. Anyone else catch themselves doing this?

Today’s tool is ridiculously simple: FACT / STORY When something gets under your skin, mentally split it into two: FACT: What actually happened? STORY: What have I decided it means? Example: Fact: They haven't replied. Story: They're annoyed with me. Try it with something today. You might be surprised how much of what is bothering you is happening in the second part.

A little challenge for today 👀 Catch yourself making one assumption. It could be about someone’s mood, why they haven’t replied, what somebody meant or how something is going to turn out. You don’t need to stop the thought. Just catch it and ask: “Do I actually know that — or have I filled in the gap?” That’s it. If you catch one today, come back and tell us what it was. 💙 Sometimes it’s quite funny when you realise just how much our brains make up 😂

What's one story you've realised wasn't the full picture? Mine was believing my daughters were miserable all the time because I'd seen one difficult moment. The truth? They were struggling and growing. Sometimes we mistake one chapter for the whole book. What story have you caught yourself believing recently?