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Tools You Can Use Today
Practical, evidence-based resources for performance, resilience, and psychological skills — free to use.
Free Tools
Practical, evidence-based resources for performance, resilience, and psychological skills — free to use.
What are you looking for?
Understand yourself, build resilience, and find support when things are hard.
A free, printable self-discovery workbook — explore your influences, strengths, values, and the story that makes you who you are.
A guided CBT workbook for understanding how earlier experiences shaped your beliefs, coping patterns, and the difficulties you live with today.
A CBT situational formulation workbook — map a difficult moment using the ABCO model to see how your thoughts, feelings, and responses connect.
A weekly check-in to notice how balanced and supported you feel across the four pillars — and take one small, doable step for whichever needs attention.
A behavioural activation workbook for low mood — rebuild momentum by planning small, meaningful activities that help you feel more like yourself.
A compassionate guide for anyone experiencing thoughts of suicide, or supporting someone who is — with practical steps, safety planning, and UK crisis resources.
A personal safety plan worksheet — fill it in at a calmer moment so you have clear steps and contacts ready for when things feel most difficult.
A few minutes at the end of the day: what you enjoyed, what went well, what's ahead and what you're grateful for — so strengths-based thinking becomes easier to reach.
Work with fear, anxiety, and the thoughts that hold you back.
A free recorded talk for climbers — what fear actually is, why avoiding falls keeps it alive, and four tools you can start using at the wall. Sent straight to your inbox.
A structured exposure workbook for building tolerance to difficult situations — mapping your ladder, planning each step, and tracking what you learn.
A structured tool for examining and reframing the thoughts and beliefs that hold you back.
A structured way to test the beliefs and predictions that drive how you act — and see what really happens.
A practical tool for getting on top of worry — separating what you can act on from what you can't, and choosing what to do with each.
Clarify what matters, focus on the process, and set goals you'll keep.
A values-based workbook for clarifying who you want to be and what matters most — and using that clarity to guide how you act under pressure.
A workbook for shifting attention from outcome to process — identifying the controllable actions that lead to performance, and anchoring to them in high-stakes moments.
A practical, evidence-based workbook for turning meaningful goals into a plan you can actually live — with weekly actions and progress tracking.
Build a reliable way into performance — work out what your best state actually is, then the deliberate actions that get you there. Works for any sport.
Make your inner commentary visible, then choose words that serve the task rather than add pressure. Helpful matters more than positive.
Name what a task actually demands, separate what you can act on from what you can't, and make a plan for both.
Shape one drill so every attempt teaches you something you can use — hard enough to make you think, forgiving enough that mistakes point to a fix.
Plan and prepare for your time in the mountains.
An interactive packing list for alpine climbing, glacier travel, and mixed nights out — three lists for three trip lengths, with progress tracking and PDF download.
A structured planning tool for rating objective hazards, checking your readiness, and making a deliberate go/no-go decision before a summer alpine route.
Measure where you're at, with a scored result and personalised guidance.
A free 20-question measure of your level of performance anxiety — with a scored result and personalised guidance on what it means.
A short, validated 7-question screen for anxiety — with a scored result and guidance on what it means and what to do next.
A validated 8-question screen for low mood and depression — with a scored result and guidance on what it means and where to find support.
A validated 20-question screen for post-traumatic stress symptoms — with a scored result and guidance on what it means and where to find support.
Want More?
These free tools are a starting point. Our courses and 1:1 support go deeper — building lasting psychological skills for high-pressure environments.