A few quiet minutes before we talk
Before we sit down together.
You don't need a speech or a polished life story.
Taking a few quiet minutes before we talk helps clear the noise so we can start with what's actually going on for you.
You don't have to explain everything at once. Just take a breath, notice what's been on your mind, and jot down whatever you want us to focus on today.
Nothing you write here leaves your device unless you copy or send it to me.
Earlier by the fire, you set down: .
Step 1 · Arrive
Take a slow breath before you start
If your day has been moving fast, take a minute here to slow down. Inhale for four seconds, hold for two, and exhale for six — or skip right to the questions whenever you're ready.
Ready when you are.
Step 2 · Your notes
What are we talking about today?
Pick the option that fits our call today. A sentence or two is plenty — rough notes are completely fine.
Whatever feels most important or stressful lately.
What's helped a little, and where are you still feeling stuck?
Think about a normal week at home, at work, or with the people you care about.
Anything that stood out, felt hard, or went better than usual.
Even small moments where you paused, spoke up, or handled something a new way.
If we only got to one thing today, what would be most helpful?
Even if you're just writing down your own side for now.
The moments where people shut down, argue, or talk past each other.
A real moment in your routine — mornings, dinner, or how you talk through a disagreement.
How your energy is today, something you're nervous about, or how you'd like to use our time.
Step 3 · Bring this into our session
Share your notes or keep them for yourself
You can copy these into your calendar invite or our video chat, email them to me ahead of time, or save them in your browser so you can look back at what you wrote before future sessions.
Nothing you write here leaves your device unless you copy or send it to me.
Preview formatted notes
Your notes from earlier sessions
Saved privately in this browser so you can look back at what you wrote before earlier sessions.
Still need to pick a time? Go to Begin & booking →