Welcome to the Personal Growth Hub’s Tools & Worksheets

This is a space for exploration, understanding, and emotional expansion. Here you’ll find tools that blend the practical with the imaginative—from structured worksheets that deepen self-reflection, to neuroscience-informed exercises that gently shift the brain toward balance and resilience.

These tools were designed to help you understand the mind from multiple angles. Some draw from established CBT principles, others from neuroscience and perceptual psychology, and a few are original interactive tools I developed to help people reduce reactivity, interrupt rumination, and explore new experiences with curiosity instead of fear.

You are invited to approach them with curiosity, not pressure. There are no quick fixes. Instead, these tools help you observe, experiment, and notice what shifts naturally within you.

Responsibility Pie Chart

For balancing self-blame, clarifying responsibility, and reducing emotional load

This reflective tool helps you visualise how responsibility is shared in a situation. By dividing the “pie” between yourself, others, and external factors, it reduces self-blame and clarifies what is genuinely within your control.

CBT Continuum Worksheet

For challenging all-or-nothing thinking and finding flexible alternatives

This interactive worksheet helps you explore beliefs along a continuum rather than at rigid extremes. Instead of “good or bad,” “right or wrong,” it shows where your current belief sits between two balanced perspectives. This gentle shift often reduces shame and creates cognitive flexibility.

Core CBT Cycle (Situations–Thoughts–Feelings–Body–Behaviours)

For making sense of emotional reactions and recognising patterns

A core CBT framework that links together situations, thoughts, emotions, physical sensations, and behaviours. Understanding how these areas interact helps you identify unhelpful cycles and create meaningful emotional shifts.

Clinical Flicker Tool

For settling, grounding, and resetting the nervous system

This visual entrainment tool detects your screen’s refresh rate and produces a smooth, regulated flicker. Choose Clinical Mode for clean black-white pulses or Safe Mode for reduced-brightness use. It supports nervous system down-regulation without overstimulation.

Important: Not suitable for photosensitive epilepsy or conditions triggered by flickering light.

Koi Attention Training

For training curiosity instead of anxiety toward uncertainty

A gentle visual game designed to help your brain associate change with calm rather than fear. As the koi shifts direction, noticing and responding at the right moment creates a small reward loop that retrains your prediction system. Over time, this reduces anticipatory anxiety and builds emotional flexibility.

Neural Novelty Field

For interrupting rumination and reducing DMN overactivity

An ambient, low-demand tool that introduces subtle, ever-changing visual novelty. This nudges attention away from repetitive loops without requiring active effort, helping the mind reset and return to the present. Built with reduced-motion and safety options.

ABMT (Dot-Probe Training)

For training your brain to notice the positive rather than defaulting to threat

This task helps retrain your attention away from automatic threat-scanning and toward positive or neutral cues. Each trial briefly presents two words, and you respond to the probe that consistently follows the positive word. Over time, this repeated pairing teaches your brain to prioritise safety-signals and reduce the habitual bias toward detecting threat. The tool includes English and Arabic stimuli, safety-focused settings, and clear session summaries.