Worksheet
The thought record
Catch the thought, write down what actually happened, and look at the gap between the two.
Open worksheetFree resources · Viktorija Pileckaite, M.Sc. Psychologie
Worksheets and apps you can use tonight.
The same tools I use in sessions, written plainly, with nothing to sign up for. Work through them on your phone, or hit print and fill them in by hand.
Worksheets
Open, work through, print.
Worksheet
The avoidance ladder
Avoidance works in the short term, which is exactly why it grows. This maps what you're avoiding and gives you the smallest possible first step.
Open worksheetWorksheet
Before a big decision
Hijrah, marriage, a move. A structured way to separate fear from reasoning — and to work out what tawakkul actually asks of you here.
Open worksheetEvery worksheet has a Print / Save as PDF button at the top, so you can keep a paper copy if you prefer one.
The full workbook
Understanding Anxiety
What anxiety is doing in your body, why it isn't a measure of your īmān, and five exercises for working with it — with the anxiety curve and the avoidance loop drawn out. Written for Muslim women, in plain language.
Twelve pages. Free, with nothing to enter and no email to give.
Apps
Small apps I built for my own practice.
Free, with no accounts, no adverts and no data collected. Android only at the moment — I don't have an iPhone version of any of them.
Android
Surah Planner
Revise the surahs you have memorised by planning them into your daily prayers. A home-screen widget shows what comes next, so revision happens inside the ṣalāh you are already praying rather than becoming another task on a list.
DownloadAndroid
Morning & Evening Adhkār
One duʿā per swipe, grouped by how many times each is repeated, compiled from authentic hadith with English translation. There is deliberately no counter — you count on your fingers, as in the Sunnah. Morning adhkār show from Fajr until Dhuhr, evening from ʿAṣr until ʿIshāʾ, with other duʿā from the Sunnah in between.
DownloadIn development
Pause
A small amount of friction in front of the apps that eat your evening. To get through, you answer a few questions, do a short grounding exercise and write one reflection — enough room between the impulse and the use for the impulse to pass.
Not finished yet. I'll put it here when it is.
How to install
- Tap Download. The file saves to your phone.
- Open it — from the notification, or from your Downloads folder.
- If your phone asks, allow your browser to install apps: tap Settings, switch on Allow from this source, then go back.
- Tap Install, then Open.
Good to know
- Your phone may warn you, because these apps are not on the Play Store yet. Tap Install anyway — or More details → Install anyway.
- To add a widget: press and hold an empty space on your home screen, tap Widgets, and choose the app.
- Android only for now.
Worksheets are not a substitute for a consultation
If you've been working at something on your own and it hasn't shifted, that usually means it needs another person in the room. The first session is free, so finding out costs you nothing but the hour.