To stick with any goal, it helps to connect with your deeper “why”—the personal reason this matters to you. What makes finishing this 30-day workbook meaningful for you? 

Pain is protective—both physically and emotionally. It’s your brain’s way of keeping you safe. Take a moment to reflect: In what ways has physical pain been an effective protection strategy for your brain to use?

When pain becomes chronic, it’s often because the nervous system has gotten stuck on “high alert.” This heightened sensitivity can continue long after any actual danger has passed. Try this: close your eyes and visualize turning down that internal dial—from high alert to low. How does it feel to imagine your system calming down? Even small moments like this can begin to shift your brain and body toward safety. 

Ask someone to be your accountabili-buddy for the rest of your 30 days.

Today's prompt is all about 'thought spirals': times when one negative thought leads to a pattern of depressive, unhelpful, or frustrating thinking.  Just notice your thought spirals today and at the end of the day write down what specific thoughts most reliably triggered downward spirals for you?

Today’s prompt is all about crafting your own defusion statement—a powerful, one-line mantra you can lean on when negative thoughts or spirals try to take over. It’s a simple way to create space between you and the noise in your head. 

Today’s prompt invites you to put your defusion statement into action. When a negative thought shows up, say your statement—and then quickly shift your focus to something totally different. A sound, a color, a task, anything. Notice how this mental detour feels. Did it lighten the load, even a little? 

Our brains tend to notice more of whatever we focus on—so the more we lean into positive or hopeful thoughts, the more likely we are to spot them again. Today’s prompt: close your eyes and imagine your thoughts swirling in your mind. Now picture the negative ones gently fading while the positive ones grow stronger and brighter. How did that feel? 

You’ve been showing up and doing the work—go you! Take a moment to write down something you’re proud of, then share it with your accountabili-buddy. Let it sink in—you’re making real progress. 

Today, we'll exploring how our nervous systems are shaped by life experiences—and I share one personal event that’s had a lasting impact on mine. 

Today’s prompt invites us to write a short letter of forgiveness to our nervous system—a powerful act of self-compassion. For many of us, our bodies have carried stress, trauma, and overwhelm without much acknowledgment. This exercise is a chance to say, “I see you. I hear you. I’m making changes. 

Today’s prompt invites you to reimagine your nervous system as a network of highways. So many of our thoughts and responses are just cars speeding down the same familiar roads that lead to pain, stress, or discomfort. But what if you could open up a new route—one that leads to joy, empowerment, and ease? Take five quiet minutes to picture yourself under construction, rerouting your nervous system toward healing. How did it feel to imagine that shift? 

We’re almost halfway through! Today’s a chance to pause and reflect. What have you learned about your nervous system so far—how it reacts, what it needs, how it protects you? Jot down your biggest insights and share them with your accountability partner (or say them out loud if you're solo). Small moments of awareness can spark big change. Keep going—you’re doing great!

Over time, chronic pain or emotional stress can start to feel like part of who we are. It becomes woven into our routines, relationships, and even how we see ourselves. Today’s reflection invites you to gently explore that connection. Has pain or struggle become a part of your identity—and if so, what would it feel like to loosen your grip on it? This isn’t about judgment. It’s about getting curious and opening the door to healing in a new way. 

Today’s prompt is simple but impactful: try spending a full day without mentioning your pain or stress. Notice how this changes your focus, your conversations, and maybe even your mood. By redirecting attention, we give our nervous systems space to rest and rewire. At the end of the day, jot down what came up for you—what surprised you, what felt different, or even what felt difficult. 

As healing progresses, one of the most empowering (and sometimes challenging) steps is learning how to set boundaries without using pain as the reason. For many of us, pain has served as a socially acceptable “out”—a way to preserve energy without feeling guilty. But as you grow, your time and energy still deserve protection, even without pain in the picture. Today is about practicing new ways to say no, rooted in your values, capacity, and priorities—not your symptoms.

Today is all about putting your new boundary-setting language into action. Using the statements you practiced yesterday, try saying no or protecting your time without referencing pain or discomfort. It might feel awkward at first—especially if you’re used to justifying your needs through symptoms—but this is a powerful way to rebuild trust with yourself. It’s not about being rigid; it’s about honoring your limits, guilt-free. Reflect on how it felt and celebrate this step forward. 

Today’s reflection invites you to write a short breakup letter to your pain. By treating pain like an old companion—one who may have brought some strange benefits along the way—you give yourself permission to acknowledge its role and release it. Saying goodbye to pain doesn’t mean denying it ever existed; it means choosing to move forward with more intention, space, and freedom. 

Chronic pain or ongoing struggle can start to weave itself into how we see ourselves. Today is about gently exploring that connection. In what ways has pain influenced your identity, your self-worth, or the way you move through the world? Reflecting on these patterns gives us insight—and creates space for new, more empowering stories to emerge. 

Today’s mini-meditation helps us imagine the brain as a space we can intentionally reshape. What happens when we clear out the mental clutter that pain once occupied? What if we filled that space with joy, gratitude, and things that make us feel alive? Even a few minutes of visualizing this shift can open the door to more healing, creativity, and calm. 

Free yourself from the belief you're broken! On Day 21, we dive into how letting go of the idea of being "damaged beyond repair" can empower your healing journey. Learn how to think and act differently when you believe in your body's incredible capacity for repair. 

Move beyond feeling "broken"! Day 22 is all about building new pathways by appreciating your body's incredible functions. Discover how noticing 5 things that are going right can transform your perception and support your healing.

We're taking a break from comparisons today to reclaim our peace. Learn how to stop measuring your health and body against others, and even turn comparison into a tool for personal growth. Reclaim your unique healing journey! 

It's time to rewrite your story! On Day 24, we're actively creating new beliefs about our bodies and choosing a powerful phrase to remind ourselves we are not broken. Discover the simple mantra I use: "Pain Passes." What will yours be? 

On Day 25, we're putting our new beliefs into action! Take a few minutes to imagine your body exactly as you desire it to be. This powerful visualization trains your nervous system for healing. I imagined myself enjoying a bike ride, completely free of back pain! What did you envision? 

Day 26 is all about radical appreciation! We're shifting our focus to what's going RIGHT in our bodies, brains, and nervous systems. Discover 5 things you truly like about yourself and how this practice can deepen self-acceptance. Get inspired by my ideas and share your own! 

Day 26 is all about radical appreciation! We're shifting our focus to what's going RIGHT in our bodies, brains, and nervous systems. Discover 5 things you truly like about yourself and how this practice can deepen self-acceptance. Get inspired by my ideas and share your own! 

Is chronic pain shrinking your world? On Day 27, we're taking back control! Identify what you've been putting off due to symptoms, and discover how to take small, actionable steps NOW. Learn how I started running again, even with hip and low back worries. Reclaim your life today! 

It's time to GO FOR IT! Remember that list from yesterday? Today, we're taking action on one item you've been putting off. I'm sharing my breakthrough with consistent running, even with hip aches, and how small steps led to huge progress. What will you accomplish today? 

Time to celebrate your transformation! After nearly a month, what changes have you noticed in your body, brain, nervous system, or mindset? I'm sharing how I've become more resilient and able to bounce back from tough moments. What's your biggest win? 

WE MADE IT! 🎉 Day 30 of our 'Rewire Your Nervous System' journey is here! Today, it's all about maintaining momentum. Discover how I plan to stay on track (re-reading prompts & seeking new resources!) and what to do if progress backslides. What's YOUR long-term healing strategy?