FREE WORKBOOK & GUIDE
Better Thinking
Better Thinking
The simple tricks to transform your mind
You believe your thoughts almost without questioning them.
But thoughts aren’t always true, accurate or helpful, and the unhelpful ones can quietly shape how you feel all day...
This free workbook shows you four simple steps to catch your thinking, see it more clearly, and to shift to what serves you better.
Takes 10 minutes to read
WHY IT MATTERS
You Believe Your Thoughts.
But Should You?
Imagine this... A thought pops up and you take it as true, you rarely stop to check, right?
Someone cuts you off in traffic and they’re a selfish idiot!… or maybe they’re rushing a partner to hospital? Same event, very different story. And the story you tell yourself, rather than the event itself, is what you actually feel and experience....
Here’s the catch: automatic thoughts are believable, they’re automatic, they’re yours, and they’re habitual. They can repeat until they feel like facts, and can set off a chain of related thoughts that leaves you feeling worse and worse. Left unchecked, that runs for years.
The good news?
Once you can see the habit, you can change it.
INSIDE THE WORKBOOK
4 Steps To Better Thinking
Recognise
Start catching the automatic thoughts that show up when you’re anxious, stressed, frustrated or low - The first step to changing them.
Identify
Spot your own "Unhelpful Thinking Habits" from a simple list of the twelve most common ones - For example mind-reading, catastrophising and comparing yourself to others...
See Alternatives
Learn to question a thought and to be able to see more balanced, helpful, beneficial ways of looking at situations.
Shift
A simple guided tool for switching to better thinking, even when you’re in a genuinely tough headspace!
MY APPROACH
Not Willpower, Awareness
You can’t bully yourself into thinking better. What actually works is awareness: learning to notice a thought as it happens, hold it up to the light, and choose a more useful one. That’s a skill, and like any skill, it gets easier with a little practice.
I’m James Marquis. Over 820+ clients and years in NHS mental health, I’ve seen these same thinking habits trip up capable, thoughtful people again and again, and I’ve seen how quickly things shift once you can spot them. This workbook hands you that ability, in plain language, with space to work it through yourself.
Free workbook
Start Thinking Better Today
Four simple steps, one practical workbook, and a method you can come back to anytime you feel stuck. Sent straight to your inbox.
© 2026 James Marquis. All rights reserved.