Companion Resources
Every worksheet, video, and exercise referenced in the book lives right here, organized by chapter. Find the one you came for, or explore the rest at your own pace.
Before you dive in
Take the free 3-minute Befriend Your Burnout Assessment and see where stress is really showing up, across your energy, focus, mood, and body.
Reading the book and looking for something specific? Pick the resource you were pointed to. Each one is keyed to its chapter and its Befriend Your Life pillar.
Referenced in Chapter 5: "For more mindfulness exercises, visit the Resources page."
A growing collection of guided mindfulness practices, including the narrowing and broadening attention exercise from this chapter. Start with any one that suits you, and build a habit a few minutes at a time.
Add your exercises
Open the exercise libraryReferenced in Chapter 9: "Log into the Resources page and look at the goal-setting worksheet."
The planning table from Chapter 9. Map your goals for the next three to six months using the SMART framework, then share them with someone who will hold you accountable.
Add your worksheet
Open the goal-setting companionReferenced in Chapter 12: "For a visual of this exercise, log into the Resources page."
A visual guide to the hell yes, keep for now, delegate, and remove sorting exercise. See how to work from the bottom up and clear the tasks that drain the most energy first.
Add your visual
View the energy audit visualReferenced in Chapter 13: "Watch a video on what stress does to the vascular system of thirty-year-old men."
The short video behind Peter's wake-up call. A clear look at how chronic stress affects the vascular system, and why boundaries are not a luxury.
Add your video
Referenced in Chapter 14: "For the full radio dial exercise, log in to the Resources page."
The complete daily check-in practice for staying present. Tune into your body, the quality of your thinking, and your emotions at regular points through the day.
Add your exercise
Get the Radio Dial exerciseReferenced in Chapter 16: "For examples of easy breathing exercises that help regulate the vagal function."
Simple breathing practices that stimulate the vagus nerve and help move you out of fight or flight, so you can recover faster and stay calm under load.
Add your exercises
Open the breathing practicesReferenced in Chapter 17: "Look at the Blood Flow video in the resources section."
The Blood Flow video referenced in Chapter 17. Have questions about BEMER PEMF technology? Email info@helptogrowinstitute.com and Dr. LaBrecque will gladly answer them.
Watch
Referenced in Chapter 18: "For a precise description of this activity, check the Resources page."
A step-by-step walkthrough for sorting your pantry into green, yellow, and red, so the healthy choice becomes the easy default in your own kitchen.
Add your activity guide
Get the pantry makeover guideReferenced in Chapter 18: "For a full description of the Label Reading exercise, look at the Resources page."
A full guide to reading nutrition labels with confidence. Learn what to look at first, why the ingredient list matters most, and how to spot what is really in the box.
Add your exercise
Get the label reading guideReferenced in Chapter 23: "See the lists of the dirty dozen and clean twenty," and again in the chapter exercise.
The produce with the most and least pesticide residue, so you know exactly where buying organic is worth it and where it is not. Use these when you plan your grocery list.
2026 lists
Dirty Dozen (buy organic)
Clean Fifteen (lower priority)
Source: EWG Shopper's Guide to Pesticides in Produce, 2026. The lists are updated each year, so refresh them every spring.
The book is the map. If you want a guide for the terrain, there are two easy next steps.