Wilderwell Workbooks
Gentle, practical workbooks to help you feel calmer, stronger and more like yourself. Choose an instant PDF, a professionally printed workbook, or both.
Does your mind replay conversations, worry about things that haven’t happened yet, or struggle to switch off at night?
When Your Mind Won’t Switch Off is a gentle guided workbook created to help you slow your thoughts, calm your mind and find moments of peace when anxiety and overthinking feel overwhelming.
Whether you're feeling anxious, mentally exhausted, or simply need somewhere safe to untangle your thoughts, this workbook offers a calm and supportive space to pause, breathe and reconnect with yourself.
Choose your format
- Instant PDF Download – download straight away and start today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – begin immediately with the PDF while your printed copy is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Feeling check-ins
- Brain dump pages
- Thought tracking exercises
- Grounding techniques
- Comfort and calming lists
- Self-soothing prompts
- Exercises to challenge anxious thoughts
- Reflection pages and gentle next steps
- Space to write, reflect and reconnect with yourself
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided When Your Mind Won’t Switch Off workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: If you choose the digital option only, no physical item will be posted.
Looking for more ways to find some calm?
If your mind is particularly busy at bedtime or overthinking is affecting your nights, you may also find my Sleep Better workbook helpful for understanding your sleep patterns and creating a calmer bedtime routine.
If you'd like a different kind of support when you're feeling overwhelmed, emotionally drained or unable to switch off, you can also explore my Personal Distance Reiki Sessions.
Feeling constantly exhausted, overwhelmed or like you're running on empty?
Stress & Burnout Recovery is a gentle guided workbook created to help you slow down, understand the effects of stress, and begin rebuilding your energy, wellbeing and resilience one small step at a time.
Whether you're feeling emotionally drained, physically exhausted, struggling to cope with daily life or simply know something needs to change, this workbook offers a calm and supportive space to rest, reflect and start your recovery.
Choose your format
- Instant PDF Download – download straight away and start today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – begin immediately with the PDF while your printed copy is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Stress and burnout self-checks
- Energy and wellbeing reflections
- Identifying stress triggers
- Gentle self-care planning
- Rest and recovery exercises
- Boundary-setting prompts
- Calming mindfulness activities
- Reflection pages and gentle next steps
- Space to write, reflect and reconnect with yourself
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided Stress & Burnout Recovery workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: If you choose the digital option only, no physical item will be posted.
Looking for a little more support?
If protecting your time and energy is part of what you need right now, you may also find my Protecting Your Peace workbook helpful.
If you're feeling overwhelmed or stuck and would prefer personal support, you can also explore my 1:1 Personal Coaching Sessions.
Do you struggle to switch off at night, wake during the night, or feel tired even after spending hours in bed?
Sleep Better is a gentle guided workbook created to help you understand your sleep patterns, build healthier sleep habits and create a calming routine that supports more restful nights.
Whether your mind becomes busy at bedtime, your routine has fallen out of rhythm, or you simply want to wake feeling more refreshed, this workbook offers a calm and supportive space to explore what may be affecting your sleep and make small, realistic changes.
Choose your format
- Instant PDF Download – download straight away and start today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – begin immediately with the PDF while your printed copy is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Reflections to help you understand your current sleep patterns
- Prompts to explore what may be affecting the quality of your sleep
- Guidance for creating a calmer and more consistent bedtime routine
- Support with identifying habits that may be making it harder to switch off
- Practical ideas for preparing your mind and body for rest
- Exercises to help you reduce bedtime overthinking
- Space to track your sleep and notice patterns over time
- Gentle strategies for creating a more restful sleep environment
- A personal sleep plan to help you put what you've learned into practice
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided Sleep Better workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: If you choose the digital option only, no physical item will be posted.
Looking for more support with sleep?
If racing thoughts or an overactive mind are making it difficult to relax at night, you may also find my When Your Mind Won't Switch Off workbook helpful.
If you'd like to create a more relaxing evening routine, explore the Wilderwell Sleep Kit, which brings together my sleep and relaxation products in one complete set.
Or, if you'd prefer to start with just one product, take a look at Wilderwell Slumber Butter, my magnesium body butter designed to be part of a calming evening routine.
Do you find it difficult to say no, put other people’s needs before your own, or feel guilty when you try to protect your time and energy?
Boundaries Without Guilt is a gentle guided workbook created to help you understand your needs, recognise where boundaries are needed and communicate them with greater confidence.
Whether you struggle with people-pleasing, worry about disappointing others, or feel uncomfortable standing up for yourself, this workbook offers a calm and supportive space to create healthier boundaries without feeling selfish or unkind.
Choose your format
- Instant PDF Download – download straight away and start today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – begin immediately with the PDF while your printed copy is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Guidance to help you understand healthy boundaries
- Exercises to recognise where boundaries may be needed
- Prompts to explore your needs, limits and values
- People-pleasing and guilt reflections
- Support with saying no calmly and confidently
- Simple boundary-setting phrases and communication prompts
- Exercises for handling other people’s reactions
- A personal boundary plan and weekly reflections
- Space to write, reflect and reconnect with your own needs
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided Boundaries Without Guilt workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: If you choose the digital option only, no physical item will be posted.
Want to feel more confident protecting your needs?
If other people's demands are leaving you drained or taking up too much of your time and energy, you may also find my Protecting Your Peace workbook helpful.
If guilt, people-pleasing or accepting less than you deserve is connected to how you feel about yourself, take a look at my Knowing Your Worth workbook for support with recognising your own value and putting your needs back on the list.
Do you struggle with self-doubt, compare yourself to others, or hold back because you don’t feel confident enough?
Finding Your Confidence is a gentle guided workbook created to help you recognise your strengths, quiet your inner critic and build confidence through small, realistic steps.
Whether you’ve lost confidence after a difficult experience, struggle to believe in yourself, or simply want to feel more comfortable being who you are, this workbook offers a calm and supportive space to reflect, grow and move forward.
Choose your format
- Instant PDF Download – download straight away and start today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – begin immediately with the PDF while your printed copy is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Confidence and self-belief reflections
- Exercises to recognise your strengths
- Inner critic and self-doubt prompts
- Thought-challenging worksheets
- Small confidence-building steps
- Comfort zone and courage exercises
- Self-kindness and positive self-talk prompts
- Confidence planning and weekly reflections
- Space to write, reflect and reconnect with yourself
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided Finding Your Confidence workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: If you choose the digital option only, no physical item will be posted.
Want to build your confidence even further?
If self-doubt is tied to how you see your own value or what you believe you deserve, you may also find my Knowing Your Worth workbook helpful.
If you'd prefer more personal support with confidence, self-belief or feeling stuck, you can also explore my 1:1 Personal Coaching Sessions.
Do you struggle to recognise your own value, put yourself down, or rely on other people’s approval to feel good enough?
Knowing Your Worth is a gentle guided workbook created to help you recognise your value, challenge unhelpful beliefs and develop a kinder, more confident relationship with yourself.
Whether you compare yourself to others, accept less than you deserve or find it difficult to acknowledge your strengths, this workbook offers a calm and supportive space to reconnect with who you are and begin treating yourself with the respect and compassion you deserve.
Choose your format
- Instant PDF Download – download straight away and start today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – begin immediately with the PDF while your printed copy is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Reflections to help you understand what self-worth really means
- Exercises to explore the experiences that have shaped how you see yourself
- Prompts to recognise your strengths, qualities and achievements
- Support with challenging comparison and negative self-talk
- Guidance for separating your worth from productivity and other people’s opinions
- Exercises to help you identify what you need and deserve
- Self-kindness and self-respect practices
- A personal self-worth plan and weekly reflections
- Space to write, reflect and reconnect with your value
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided Knowing Your Worth workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: If you choose the digital option only, no physical item will be posted.
Want to keep working on your confidence?
If low self-worth is affecting your confidence or making it difficult to trust yourself, you may also find my Finding Your Confidence workbook helpful.
If you'd prefer to talk things through with someone, you can also explore my 1:1 Personal Coaching Sessions for individual support.
Do you feel easily overwhelmed by other people’s demands, drained by negativity, or as though there is never enough time or space for you to breathe?
Protecting Your Peace is a gentle guided workbook created to help you recognise what disrupts your sense of calm, reduce unnecessary stress and make more room for the people, habits and experiences that support your wellbeing.
Whether you find yourself absorbing other people’s emotions, overthinking situations or struggling to switch off from everyday pressures, this workbook offers a calm and supportive space to reflect, reset and protect your peace without shutting yourself away from the world.
Choose your format
- Instant PDF Download – download straight away and start today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – begin immediately with the PDF while your printed copy is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Reflections to help you understand what peace means to you
- Exercises to recognise what drains your time and energy
- Prompts to identify situations that disturb your sense of calm
- Support with letting go of what you cannot control
- Ways to reduce overthinking, comparison and unnecessary pressure
- Guidance for creating more emotional and digital space
- Simple calming practices for difficult or demanding days
- A personal peace plan and weekly wellbeing check-ins
- Space to write, reflect and reconnect with what helps you feel grounded
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided Protecting Your Peace workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: If you choose the digital option only, no physical item will be posted.
Want to protect more of your time and energy?
If other people's demands are part of what's disturbing your peace, you may also find my Boundaries Without Guilt workbook helpful for learning to say no, communicate your needs and set healthier limits without feeling guilty.
If it's your own thoughts that make it difficult to find calm, take a look at my When Your Mind Won't Switch Off workbook for support with overthinking and a busy mind.
Are you feeling unlike yourself, struggling with changing symptoms, or finding it harder to manage your mood, energy or confidence?
Thriving Through Menopause is a gentle guided workbook created to help you understand what you are experiencing, support your wellbeing and move through this stage of life with more confidence, calm and self-compassion.
Whether you are in perimenopause, menopause or postmenopause, this workbook offers a supportive space to reflect on your symptoms, recognise what helps and create a personalised wellbeing plan that feels realistic for you.
Choose your format
- Instant PDF Download – download straight away and start today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – begin immediately with the PDF while your printed copy is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Menopause and wellbeing check-ins
- Symptom reflection pages
- Mood, energy and sleep tracking
- Brain fog and memory support prompts
- Stress and overwhelm reflections
- Gentle self-care planning
- Confidence and identity exercises
- Practical wellbeing tools and weekly reflections
- Space to write, reflect and reconnect with yourself
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided Thriving Through Menopause workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: This workbook is designed for general wellbeing and self-reflection. It does not provide medical advice or replace support from a qualified healthcare professional.
If you choose the digital option only, no physical item will be posted.
Looking for more support through menopause and midlife?
If changing sleep or restless nights are part of what you're experiencing, you may also find my Sleep Better workbook helpful for understanding your sleep patterns and creating a calmer bedtime routine.
If menopause or midlife changes are affecting your confidence, identity, relationships or how you feel about yourself, you can also explore my 1:1 Personal Coaching Sessions for private, individual support.
If you'd prefer a Reiki-based wellbeing option, you can also explore my Menopause & Hormonal Support Reiki as another gentle way to support yourself during this stage of life.
Feeling overwhelmed, lost in your responsibilities, or like you've forgotten yourself a little?
Rediscover You is a gentle guided workbook designed to help you slow down, reflect and reconnect with the person beneath all the roles you play.
Whether you're feeling stressed, burned out, or simply craving some time for yourself, this workbook offers a calm and supportive space to pause, reflect and rediscover what truly matters to you.
Choose your format
- Instant PDF Download – download immediately and begin your journey today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – start straight away with the PDF while your printed workbook is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Self-reflection exercises
- Wellbeing check-ins
- Gratitude pages
- Energy and boundary prompts
- Habit trackers
- Goal-setting exercises
- Space to journal, reflect and reconnect with yourself
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided Rediscover You workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: If you choose the digital option only, no physical item will be posted.
Ready to reconnect with more of what makes you feel like you?
If you've lost touch with the things that make you happy or life has become all responsibility and very little enjoyment, you may also find my Finding More Joy workbook helpful.
If you'd prefer to talk things through and have some personal support while you work out what you want, what needs to change or who you are now, you can also explore my 1:1 Personal Coaching Sessions.
Do you feel as though life has become too busy or heavy, find yourself focusing on what is going wrong, or struggle to make time for the things that bring you happiness?
Finding More Joy is a gentle guided workbook created to help you notice the good already present in your life, reconnect with what makes you feel happy and create more opportunities for joy in everyday moments.
Whether you’ve been feeling low, overwhelmed or simply disconnected from the things you enjoy, this workbook offers a calm and supportive space to reflect, appreciate the positives and rediscover what helps you feel more like yourself.
Choose your format
- Instant PDF Download – download straight away and start today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – begin immediately with the PDF while your printed copy is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Reflections to help you understand what joy means to you
- Exercises to recognise what may be getting in the way of joy
- Prompts to notice and appreciate everyday moments
- Gratitude and positive reflection exercises
- Ways to reconnect with activities and experiences you enjoy
- Ideas for bringing more fun, creativity and connection into your life
- Simple exercises to help you become more present
- A personal joy plan and weekly reflections
- Space to write, reflect and celebrate the good in your life
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided Finding More Joy workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: If you choose the digital option only, no physical item will be posted.
Want to feel more like yourself again?
If you've become so busy looking after life and everyone else that you've lost touch with what makes you happy, you may also find my Rediscover You workbook helpful.
If having too much to do is leaving very little room for the things you enjoy, take a look at my Simplify Your Life workbook for help creating a calmer, less cluttered way of living.
Do you find it difficult to stick to healthy habits, start with good intentions but quickly lose momentum, or feel overwhelmed by trying to change too much at once?
Building Healthy Habits is a gentle guided workbook created to help you understand your current routines, choose habits that genuinely support your wellbeing and make realistic changes that fit into everyday life.
Whether you want to take better care of yourself, become more consistent or get back on track after losing motivation, this workbook offers a calm and supportive space to build healthy habits through small, achievable steps.
Choose your format
- Instant PDF Download – download straight away and start today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – begin immediately with the PDF while your printed copy is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Guidance to help you understand how habits are formed
- Exercises to explore your current routines
- Prompts to choose habits that support your wellbeing
- Support with identifying triggers and overcoming obstacles
- Simple ways to make healthy habits easier to maintain
- Small-step planning and realistic goal-setting exercises
- Motivation and progress reflections
- A personal healthy habits plan and weekly check-ins
- Space to write, reflect and celebrate your progress
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided Building Healthy Habits workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: If you choose the digital option only, no physical item will be posted.
Want to make everyday life feel healthier and easier?
If improving your sleep is one of the habits you'd like to work on, you may also find my Sleep Better workbook helpful for understanding your sleep patterns and creating a calmer bedtime routine.
If you're struggling to build habits because life already feels too busy or complicated, take a look at my Simplify Your Life workbook for help reducing some of the clutter and demands competing for your time.
Do you feel overwhelmed by clutter, distracted by too many demands, or as though your life has become more complicated than it needs to be?
Simplify Your Life is a gentle guided workbook created to help you clear mental and physical clutter, identify what truly matters to you and make everyday life feel calmer and more manageable.
Whether you have too much to do, too many things taking up space, or too many thoughts competing for your attention, this workbook offers a calm and supportive space to simplify your surroundings, routines and priorities through small, realistic steps.
Choose your format
- Instant PDF Download – download straight away and start today.
- Printed Workbook – professionally printed and posted to you, with free UK postage included.
- Printed Workbook + Instant PDF – begin immediately with the PDF while your printed copy is being made.
Please note: Printed workbooks are made to order, so please allow 7–10 days for printing and delivery.
Inside you'll find
- Reflections to help you understand what feels cluttered or overwhelming
- Exercises to identify what matters most to you
- Prompts to clear mental clutter and organise your thoughts
- Guidance for simplifying your home and personal belongings
- Support with reducing unnecessary commitments and demands
- Simple ways to make your routines feel easier and more manageable
- Exercises to help you let go of what no longer serves you
- A personal simplification plan and weekly reflections
- Space to write, reflect and create a calmer way of living
How to use this workbook
✔ Use the instant PDF on your tablet, computer or phone
✔ Print the digital version at home and write by hand
✔ Use digitally with a PDF annotation app such as Adobe Acrobat, Goodnotes or Xodo
✔ Choose the printed copy if you prefer a proper workbook to write in
✔ Complete it at your own pace — there are no rules and no deadlines.
What's included?
- Guided Simplify Your Life workbook
- A4 portrait format
- Choice of instant PDF, printed workbook, or both
- Free UK postage on printed options
Important: If you choose the digital option only, no physical item will be posted.
Feeling overwhelmed by more than clutter?
If life feels like too much and you're struggling with stress, exhaustion or having too many demands on you, you may also find my Stress & Burnout Recovery workbook helpful.
If part of simplifying your life means protecting your time, energy and emotional space, take a look at my Protecting Your Peace workbook.
