Printable PDF · 57 pages · Instant download
The 30-Day CBT & ACT Workbook
A day-by-day program to notice your thoughts, challenge the ones that hurt, and act on what matters — the same techniques used in cognitive behavioral therapy and acceptance & commitment therapy, in a format you can actually keep up with.
$19 one-time · PDF · print or fill on a tablet
What's inside
- 28 daily mood-log pages — morning check-in, feelings during the day, evening reflection.
- Thought records, basic and full — catch the hot thought, weigh the evidence, write a balanced view.
- The 10 thinking traps reference sheet with the way out of each one.
- Behavioral activation planners and an ideas bank for the days motivation won't come.
- ACT worksheets: values clarification, cognitive defusion, willingness.
- Four breathing & grounding techniques with practice logs: 4-7-8, box breathing, 5-4-3-2-1, physiological sigh.
- Worry time, sleep protection, a self-compassion letter, four weekly reviews, and a staying-well plan for the months after.
The four weeks
Week 1 · Notice
Track your mood and catch the automatic thoughts behind it. No fixing yet — just seeing clearly.
Week 2 · Challenge
Name the thinking traps, weigh the evidence, run a behavioral experiment.
Week 3 · Act
Behavioral activation and values: do the things that matter, before you feel like it.
Week 4 · Sustain
Worry time, sleep, self-compassion — and a plan for when it gets hard again.
Who it's for
People dealing with everyday anxiety, low mood, overthinking or low motivation who want a structured, practical program — on its own, alongside therapy, or while waiting for it. Ten to fifteen minutes a day.
Questions
Is it a digital file or a printed book?
A PDF, A4 size. Print it at home, or fill it in on a tablet with any PDF annotation app.
Do I need the MINDAI app?
No. The workbook stands alone. The app is a good companion for the moments between worksheets, and it's free to start.
Is this therapy?
No. It's a self-help workbook based on evidence-based CBT and ACT tools. It is not a substitute for care from a licensed professional. If you're in crisis, contact your local emergency services.
Refunds?
If it isn't for you, write to contact@ailama.live within 30 days for a full refund.
The 30-Day CBT & ACT Workbook is for self-help and educational purposes and is not psychological counseling, psychotherapy, medical advice, diagnosis or treatment.