Click on each one to read more about that activity. Emotional Healing Journal This journaling tool guides you step-by-step through emotional processing, helping you name what you’re feeling, explore why it's coming up, and tend to your inner parts with compassion. It's especially helpful when you're flooded, shut down, or carrying shame. Science Behind It:Journaling has been shown to reduce rumination, improve mood, and regulate the nervous system. This activity draws from Internal Family Systems (IFS), somatic awareness, and Brené Brown’s shame resilience framework to make emotional processing feel safe and structured. Anger After Deconstruction Let’s be real: when the dust settles after deconstructing your beliefs, sometimes what’s left is… rage. And it makes sense. This activity gives you space to validate your anger, understand what it’s trying to protect, and figure out how to express it in ways that are healing, not harmful. Anger isn’t bad — it’s a signal. This helps you listen. Why it helps:So many spiritual systems taught us to fear or suppress anger, especially if we were socialized as women or taught that submission was holiness. This activity helps you unlearn that and reclaim anger as part of your full emotional range. The science behind it:Rooted in Internal Family Systems (IFS) and trauma-informed somatic work, this process helps you understand what part of you is holding the anger — and how to help it release in safe, embodied ways. Prompt to try:“I want to do the Anger After Deconstruction activity.” Fight, Flight, Fawn & Freeze Tools If you've found yourself snapping, shutting down, people-pleasing, or going totally numb — and then wondering, “What just happened to me?”, it makes sense. This activity walks you through understanding your nervous system’s stress responses (fight, flight, freeze, and fawn) and gives you tools to come back to yourself gently when one of them takes over. No shame here — just self-awareness and new options. Why it helps:When you can name what’s happening in your body, you can stop judging it and start working with it. This activity is about building safety inside yourself, one small practice at a time. Most importantly - you will hopefully discover that nothing is wrong with you for not being able to respond in the way you wanted to. These are stress/trauma responses to living inside of a high-demand system. The science behind it:Built on the foundation of polyvagal theory, this tool helps you understand how your body responds to threat — and how to shift back into a regulated state where connection and clarity become possible again. Prompt to try:“Help me use the Fight, Flight, Fawn & Freeze Tools.” Nervous System Regulation You don’t have to earn your way to calm. This tool is your go-to when your system feels overwhelmed, shut down, or stuck in anxiety. It includes grounding exercises, breathwork, and even curated Insight Timer meditations to help you reconnect with your body and feel safe again. Think of it like emotional first aid — no judgment, just soothing. Why it helps:When you’ve grown up in high-control systems, your body may be stuck in chronic survival mode. This activity helps you slow down enough to feel again — safely, and on your terms. The science behind it:This activity integrates somatic regulation, mindfulness, and trauma-informed care to help downshift the sympathetic nervous system (fight/flight) and activate the parasympathetic system (rest and restore). Prompt to try:“I need nervous system regulation support.”

Click on each one to read more about that activity. Emotional Healing Journal You don’t need a 90-day commitment or a perfect morning routine to process what you’re feeling — you just need a place to start. This journal walks you through what you’re feeling, why it might be showing up, and how to tend to it gently. It’s a no-pressure, judgment-free zone to meet yourself honestly. Why it helps:If emotions used to feel “too much,” “dangerous,” or like something to spiritualize away, this tool helps you normalize them — and actually be with them. The science behind it:Rooted in emotion-focused therapy and somatic awareness, this activity helps you move through emotions instead of getting stuck in them, using proven techniques to lower stress and increase emotional clarity. Prompt to try:“I want to use the Emotional Healing Journal.” Your Ancestors Would Be Proud You’re breaking cycles — and your ancestors? They see you. They may have walked across the country or sailed across nations to find freedom. Now you are doing something just as brave. This activity helps you imagine your lineage with more compassion and connection, honoring where you came from without being defined by it. Why it helps:When your family of origin or culture is steeped in religious rigidity, it can feel like you’re betraying them by healing. This activity flips that — and reminds you that healing is the legacy. The science behind it:Informed by intergenerational trauma research, epigenetics, and family systems theory, this tool invites you to feel supported by ancestral resilience, even when your immediate family doesn’t understand. Prompt to try:“I want to do the Your Ancestors Would Be Proud activity.” Religious Experience Decoder Had a spiritual experience you can’t stop thinking about? This activity helps you unpack it — whether it felt beautiful, confusing, manipulative, or all of the above. You’ll reflect on what happened emotionally, psychologically, and relationally, and start separating your inner truth from external influence. Why it helps:Spiritual highs and intense rituals can feel powerful — but they’re often layered with suggestion, group dynamics, and control. This tool helps you gently untangle what was real, what was coerced, and what still matters to you. The science behind it:Draws from suggestibility research, group psychology, and trauma processing, helping you re-integrate your experiences with clarity instead of shame or confusion. Prompt to try:“Help me do the Religious Experience Decoder.” Your Brain Didn’t Know Better You’ve probably asked, “Why didn’t I see it sooner?” or “How did I stay in that for so long?” This activity meets that tender part of you with compassion and neuroscience. You’ll explore how your brain was shaped by repetition, community, fear, or love — and why it makes perfect sense that you believed what you believed when you did. Why it helps:Self-blame is heavy. This tool helps you shift from judgment to understanding, so you can move forward without dragging shame behind you. The science behind it:Rooted in neuroplasticity, attachment theory, and cognitive conditioning, this activity explains how belief systems “stick,” especially when they meet emotional or relational needs — and how change is possible with gentleness and time. Prompt to try:“Help me do the Your Brain Didn’t Know Better activity.” Religious Grief Ritual Builder Grief doesn’t only follow death — it also follows the loss of faith, certainty, community, identity. This tool walks you through building a personal grief ritual to honor what you’ve lost in your spiritual journey. Whether it’s a goodbye to your former self or a release of something sacred-that-no-longer-fits, you get to shape a goodbye that’s all yours. Why it helps:When your grief isn’t visible to others, it can feel like it doesn’t count. This activity gives you a place to name it, honor it, and move through it at your own pace. The science behind it:Based on grief psychology, ritual theory, and embodied healing, this tool helps your brain and body register a loss that may not be publicly recognized, offering deeper emotional release. Prompt to try:“I want to build a Religious Grief Ritual.” Religious Longing Sometimes you don’t miss the theology — but you do miss the music, the stillness, the shared language of the sacred. This activity creates space for the ache, the nostalgia, the parts of faith that felt beautiful, even if you’ve moved on. You don’t have to reject it all to grow beyond it. Why it helps:Longing isn’t regression — it’s evidence that something mattered. This tool helps you hold that tension with tenderness instead of shame. The science behind it:This activity draws from ambiguous loss theory and integration models — showing that healing includes both grief and gratitude, and that nostalgia doesn’t mean you’re stuck. Prompt to try:“Help me process my Religious Longing.” My Body Is Not a Temple — It’s a Home If your body was ever treated like a battlefield for purity, perfection, or control - you are not alone. This activity invites you to reframe your body — not as something to worship or fear, but as a safe, sacred home you get to live in. Through reflection, sensory check-ins, and self-affirmation, you’ll start shifting the way you see and relate to your body. Why it helps:When religious teachings made your body feel like something to manage or hide, reclaiming it as a place of belonging can be radical. This activity helps you move from body shame to body trust. The science behind it:This tool draws from somatic psychology, body neutrality, and trauma-informed embodiment practices, supporting reconnection with the nervous system and fostering safety in your own skin. Prompt to try:“I want to do the My Body Is Not a Temple — It’s a Home activity.” Shamebreaker: Name It to Tame It Shame is sneaky — and heavy. This activity helps you spot where shame still lives in your body and story, name it clearly, and offer yourself the compassion needed to shift it. Because once you can name it? You don’t have to carry it the same way. Why it helps:Naming shame takes it out of the shadows. This tool helps you move through it with groundedness and truth instead of spiraling or stuffing it down. The science behind it:Based on Brené Brown’s shame resilience research and IFS principles, this activity helps rewire your emotional response through awareness, curiosity, and connection — all key to taming toxic shame. Prompt to try:“I want to do the Shamebreaker activity.” Don’t Just See Me — Celebrate Me You deserve more than tolerance. You deserve to be seen — and celebrated — for who you really are. This activity helps you identify what kind of affirmation actually lands for you, how to ask for it, and how to offer it to yourself, even when others don’t. You can then be that person that celebrates others and creates emotional safety for them using these same skills. Most of all - it will help you release the need for every relationship to be transcendent. You can develop respect for where others are in their development while protecting your peace and boundaries. Why it helps:When you're used to hiding, shrinking, or explaining yourself all the time, celebration can feel foreign. But it’s essential for deep healing and reclaiming joy. The science behind it:Draws from self-affirmation theory, internal validation research, and positive reinforcement psychology, helping you move from external approval-seeking to inner celebration and belonging. Prompt to try:“I want to do the Don’t Just See Me – Celebrate Me activity.”

Click on each one to read more about that activity. Boundary Setting Script Generator If you’ve ever frozen in a moment where you wanted to say something but couldn’t find the words — that's what this does. This tool helps you build a real-life, in-your-voice script for setting a boundary that feels clear, kind, and calm. Whether it’s with a parent, partner, pastor, or friend — you’ll walk away with something you can actually say (or text). Why it helps:So many of us were taught that boundaries are selfish, when they’re actually how we protect our peace and deepen trust. This script builder helps you get honest without burning bridges — or yourself. The science behind it:Rooted in assertiveness training and interpersonal neurobiology, this tool helps regulate your nervous system while engaging your prefrontal cortex (a.k.a. the part of your brain that helps you stay grounded when emotions run high). Prompt to try:“Help me build a boundary using the Boundary Setting Script Generator.” Faith Transition Coming Out – Letter Builder There’s no script for telling people you love that your beliefs have changed — but this activity gives you a gentle framework to find your voice. You’ll write a letter that shares your heart without making truth claims, defends nothing, and honors both your story and the relationship. It’s about showing up honestly without needing to convert anyone to your side. Why it helps:Coming out of a faith tradition can feel like coming out of hiding. This letter builder helps you lead with love while staying grounded in your truth. The science behind it:Based on narrative therapy and the principles of nonviolent communication, this activity helps reduce defensiveness on both sides by centering connection, emotional literacy, and boundary clarity. Prompt to try:“Help me write a coming out letter using the Faith Transition Letter Builder.” "How Can I Say This?" You’ve got something you want to say — maybe to your mom, your bishop, your best friend — but you don’t know how to say it without it blowing up or getting lost in translation. This tool helps you find words that match your intention. You pick the tone (soft, direct, neutral, etc.), and we build a message that’s clear, kind, and rooted in your values. Why it helps:Most of us weren’t taught how to have hard conversations — especially when emotions are high. This tool helps you speak up without abandoning yourself or the relationship. The science behind it:This one’s grounded in attachment theory and boundary psychology. It helps you move from fawning or shutdown into clear, regulated communication — using both cognitive processing and emotional regulation techniques. Prompt to try:“Help me with a hard conversation using the How Can I Say This? tool.” Conflict Is Not Contention: Reclaiming Your Voice This one’s for anyone who was told that disagreeing = disrespect. This activity helps you get clear on how to speak up with kindness and courage — especially when you're afraid of being seen as difficult. Conflict doesn’t mean disconnection. It should actually build intimacy — when it’s done with honesty and heart. Why it helps:When you grew up with high-control or purity culture, you may have learned to stay silent to stay safe. This activity helps you break that pattern. The science behind it:Based in self-differentiation theory and relational repair models, this tool helps you practice boundary-honoring communication that doesn’t sacrifice authenticity or connection. Prompt to try:“Help me do the Reclaiming Your Voice activity.”

Click on each one to read more about that activity. The Big 5 Meets Faith Deconstruction You’ve probably changed a lot — not just in what you believe, but in how you are. This activity uses the Big Five personality traits (Openness, Conscientiousness, Extraversion, Agreeableness, Neuroticism) to explore how your personality shaped your spiritual path, how your old system shaped you, and what’s unfolding now. Why it helps:Sometimes what felt like “rebellion” or “sin” was just… your personality showing up. This tool helps you see yourself clearly — with softness and pride instead of shame. The science behind it:Based on the Big Five personality model (one of the most well-researched frameworks in psychology), this tool promotes self-acceptance and identity integration, especially after leaving rigid, identity-flattening systems. Prompt to try:“I want to do The Big 5 Meets Faith Deconstruction activity.” Meaning Making Map Designed to help you make sense of your spiritual or faith-related past, this map invites you to chart formative experiences, identify core messages you internalized, and explore how those messages continue to shape your story. The final steps guide you in rewriting your narrative with more agency, nuance, and self-compassion. Science Behind It:This activity is rooted in narrative therapy, which teaches that the stories we tell ourselves shape our identities. By identifying old scripts and rewriting them, we open space for healing, integration, and empowered decision-making. Belonging Begins Within This one’s for anyone who’s ever felt like they don’t fit anywhere anymore — not in their old faith, not in a new belief system, not even in their own body. This activity guides you to explore what belonging feels like (not just what it looks like) and invites you to begin creating a sense of home within yourself, no approval required. Why it helps:Real belonging isn’t about being accepted everywhere — it’s about not abandoning yourself. This activity gives you tools to start that from the inside out. The science behind it:Rooted in attachment theory and self-compassion research, this tool helps you rewire the belief that you have to earn connection or approval. It also supports healing from relational and spiritual trauma where belonging was conditional. Prompt to try:“I want to do the Belonging Begins Within activity.” Dating Yourself Before you dive into another relationship or redefine who you are in the one you’re already in… how’s your relationship with you? This playful but powerful activity helps you reconnect with your own preferences, rhythms, needs, and quirks. You’ll explore how to treat yourself with curiosity and care — not just self-care bubble baths, but real self-intimacy. Why it helps:When you’ve been shaped to prioritize others, it can be hard to even know what you like anymore. This is about rebuilding self-trust and remembering that you are worth delighting in. The science behind it:This is rooted in self-differentiation and relational self-awareness, which are both critical to building healthy relationships that don’t rely on self-abandonment. Prompt to try:“I want to do the Dating Yourself activity.” Releasing the People-Pleasing Part That part of you that says “yes” when you mean “no”? The one that makes sure everyone else is okay before you even check in with yourself? Yeah, you know who you are. This activity helps you meet your people-pleasing part with compassion, not shame, and gently explore what it’s protecting — and what it might be ready to let go of. Why it helps:People-pleasing isn’t a personality flaw — it’s usually a survival strategy. This tool helps you understand where it came from and practice new ways of showing up with honesty and boundaries. The science behind it:Based in Internal Family Systems (IFS) and fawn response theory, this activity helps you connect with the part of you that learned to keep the peace at all costs — and begin to unburden it safely. Prompt to try:“Help me release the people-pleasing part.” Shadow Work Explorer (The Exile) There’s a part of you that’s been carrying pain quietly for a long time — maybe since childhood, maybe since a spiritual trauma. This activity helps you meet that part (in IFS, it’s often called an “exile”) with compassion and curiosity. You’ll explore what it’s been holding, what it’s been trying to say, and how you might offer it something it’s never had: safe connection. Why it helps:So many of us were taught to “rise above” pain or deny it in the name of faith or obedience. But your shadow holds wisdom, not just wounds. Meeting it gently can be the beginning of deep, honest healing. The science behind it:This activity is built on Internal Family Systems (IFS) and shadow work, helping you integrate disowned parts of yourself and shift from internal exile to internal belonging. Prompt to try:“I want to explore my shadow using the Shadow Work Explorer activity.” Skill Unlocking Tracker Healing is hard to measure when there’s no graduation ceremony — but that doesn’t mean you aren’t growing. This activity helps you track which healing skills you’re building along the way (like boundary setting, nervous system regulation, or belief reconstruction) so you can see your progress in real time and celebrate what’s actually changing. Why it helps:When you’ve spent years trying to prove your worth through performance, tracking emotional and spiritual growth this way can feel radically validating. This is your reminder: you are not the same person you were when you started. The science behind it:This uses habit tracking and self-reflection frameworks to help reinforce neuroplasticity — the brain’s way of building new patterns through attention and repetition. Prompt to try:“I want to use the Skill Unlocking Tracker.” Spiral Dynamics: Mapping Your Evolution This one’s like zooming out on your life to see the big picture of your spiritual and personal growth. Spiral Dynamics is a framework that maps human development through different value systems — and this activity helps you locate yourself on that map, understand your past selves with more compassion, and glimpse what might be next in your evolution. Why it helps:If you’ve felt “too much” or “too different” from your old community, this activity shows you that your growth didn’t break you — it’s actually part of a very natural, powerful progression. The science behind it:Spiral Dynamics is rooted in Clare Graves’ emergent cyclical theory of development and expanded by Ken Wilber’s integral theory. It integrates psychology, sociology, and cultural evolution to help you understand how worldviews shift over time — individually and collectively. Prompt to try:“I want to map my growth using the Spiral Dynamics activity.” Meet Your Parts You’re not just one voice or mood or emotion — you’re a whole system of inner parts, each with a role to play. This activity helps you begin to meet the different parts of yourself (like the inner critic, the caretaker, or the problem-solver) with compassion and curiosity. No fixing — just listening and learning. Why it helps:When your inner world feels chaotic or confusing, naming and understanding your parts can bring massive relief. You don’t have to fight yourself to heal — you just have to get to know yourself. The science behind it:Grounded fully in Internal Family Systems (IFS), this activity teaches self-leadership — the idea that your calm, compassionate core Self can build trust and harmony with all the parts inside of you. In IFS, your parts generally fall into 3 categories: firefighters (respond to pain and trauma), managers (responsible for your daily functioning), and exiles (who carry pain and trauma and we usually ignore or suppress). Prompt to try:“I want to do the Meet Your Parts activity.” Enneagram Quiz This isn’t your average Instagram Enneagram quiz. This 15-question tool is designed with nuance, reflection, and real-time feedback — made for folks like you who are re-discovering themselves outside of labels, systems, and boxes. After the quiz, you’ll receive a grounded, type-specific profile (no fluff), and you’ll even have the option to take a mini quiz to explore your wing. Here's how this test differs from others: Feature Traditional Enneagram Tests Growth Companion Enneagram Quiz Focus Often behavior-based or situational Rooted in motivations, fears, and emotional narratives Structure Often 100+ questions with scoring 15 high-impact questions, each with 9 choices Depth Surface-level personality profiling Trauma-informed, designed for emotional insight Tone Neutral or diagnostic Validating, growth-oriented, reflective Feedback Instant result, minimal guidance Type summary + optional wing exploration + self-reflection prompts Integration Rarely connected to personal growth tools Directly tied to transformation tools like shadow work, boundary tools, and belief-flipping Why it helps and the 6 things it looks for: The Enneagram isn’t about typing you — it’s about helping you understand the core motivations, fears, and desires that drive you. It’s a powerful tool for self-awareness, especially when you're rebuilding identity from scratch. Core Desires and FearsThis quiz uncovers what each Enneagram type most deeply wants and what they’re instinctively trying to avoid. In the spiritual expansion phase, that often includes a longing for freedom, peace, or authenticity — while still carrying fears of being deceived, rejected, or spiritually wrong. By surfacing these patterns, the quiz helps you recognize the desires and fears still driving your decisions, even after leaving rigid systems. Motivations and Internal NarrativesEach question is designed to reveal the “why” behind your behavior — the internal stories and motivators shaping how you show up. In spiritual expansion, we may be untangling old narratives like “I must stay loyal to be safe” or “I must be good to be worthy,” while forming new ones rooted in self-trust and wholeness. This quiz gently reflects those evolving scripts back to you. Emotional Coping StrategiesYou’ll see how your type tends to manage distress, disconnection, or shame — whether by avoiding conflict, overperforming, withdrawing, or seeking validation. During spiritual expansion, old religious coping tools may no longer fit, and this quiz helps identify your core strategy so you can begin building new, emotionally aligned ways of self-soothing and grounding. Worldview and Self-ImageEach question also invites you to consider how you see yourself and the world — often shaped by past doctrines, roles, or expectations. Whether you carried an identity as the faithful one, the rebel, or the questioner, this quiz helps clarify how your self-image evolved and what version of “you” may be ready to emerge now. Relational and Conflict TendenciesAs spiritual expansion reshapes relationships, it’s common to notice new or familiar conflict patterns — people-pleasing, over-explaining, withdrawing, or bracing for rejection. This quiz illuminates the relational patterns tied to your type so you can set clearer boundaries, communicate with more confidence, and relate from your center rather than from fear. Shadow AspectsGrowth also means facing the parts of ourselves we’ve disowned or projected — anger, superiority, shame, rigidity, or emotional overcontrol. This quiz doesn’t pathologize those shadows; it brings them into the light, offering you insight into where your energy might be stuck, split, or asking to be reintegrated on your spiritual path. The science behind it:The Enneagram draws from personality theory, developmental psychology, and even contemplative traditions. Paired with narrative insight, IFS parts work, and trauma-informed context, it becomes a tool for liberation — not limitation. Can my "type" change? Your core Enneagram type typically does not change, but the way it expresses itself — your motivations, coping strategies, and behaviors — can shift dramatically over time, especially during or after faith expansion and healing work. What can change is your access to healthier expressions of your type, your ability to integrate traits from other types, and how you interpret your own past motivations. Prompt to try:“I want to take the Beyond Belief Enneagram Quiz.” Your Growth Timeline + Blueprint You’ve come a long way — even if it doesn’t always feel like it. This activity invites you to look back at your key turning points, both painful and beautiful, and see the path you’ve walked with clearer eyes. Then, you'll create a flexible blueprint for where you're heading — rooted in who you are now, not who you were told to be. Why it helps:Sometimes we need to look back in order to move forward. Seeing your story as a timeline — not a failure — helps you find meaning in the mess and direction without pressure. The science behind it:This activity is a blend of life narrative therapy and goal orientation theory — helping you reflect on your past and set intention for your future from a place of self-ownership, not external validation. Prompt to try:“Help me do the Growth Timeline + Blueprint activity.” Sacred Strengths: Reclaiming Who You Are You were taught that humility meant shrinking. But what if your strengths are sacred — not selfish? This activity helps you name your gifts, talents, and values through a lens of empowerment, not ego. You’ll explore what you’ve been good at all along (but maybe never allowed to own), and how to walk forward in your strengths with confidence and grace. Why it helps:So many of us were taught to distrust or downplay our power. This activity helps you reclaim it — without apology. The science behind it:Inspired by positive psychology and character strengths theory, this activity boosts self-esteem and identity stability, especially after years of enforced self-erasure. Prompt to try:“Help me do the Sacred Strengths activity.”

Click on each one to read more about that activity. Belief Flipping Exercise This guided activity helps you gently deconstruct rigid or inherited beliefs by examining their emotional roots, internal logic, and underlying fears. You’ll then “flip” each belief — not to land on a new dogma, but to consider more expansive, self-honoring perspectives. Science Behind It:Based on cognitive restructuring (a core part of cognitive behavioral therapy), this exercise supports neuroplasticity — your brain’s ability to rewire thought patterns. By pairing logic with emotional awareness, it helps you release beliefs that no longer serve you. Belief Reconstruction Playground Do you ever feel like you were handed a belief system with no say in the matter? This is your space to take the pressure off and get curious. The Belief Reconstruction Playground is like a sandbox for your soul — a place to gently sort through what you were taught, what still feels good in your bones, and what you’re ready to set down. No final answers, no tests, just permission to play with new ideas and see how they sit with you. Why it helps:So many of us were taught to fear doubt or avoid change, but the truth is — letting yourself question is part of becoming fully you. This activity invites exploration without judgment, giving your nervous system a much-needed breath of fresh air. Science Behind It:Based in cognitive flexibility theory and self-directed neuroplasticity, this activity helps your brain learn it’s safe to think in new ways, which is key after years of black-and-white thinking. Prompt to try:“I want to do the Belief Reconstruction Playground activity.” Fowlers Stages of Faith If you’ve ever asked, “Why am I the only one in my family questioning all of this?” — this one’s for you. Fowler’s Stages of Faith is like looking at a map and realizing, “Ohhh… this is a journey, not a detour.” You’ll explore the different phases people go through in their faith development and get language for your own process — whether you’re in full-on deconstruction or just starting to ask deeper questions. Why it helps:This activity reminds you that you’re not broken — you’re evolving. Faith is meant to grow with us (even if you've let go of the word "faith"), and this gives you a framework to understand your growth without shame. Science Behind It:Fowler’s framework is based on developmental psychology and moral reasoning (similar to Piaget or Kohlberg), showing how our beliefs mature over time — often moving from authority-based to internalized meaning-making. Prompt to try:“Help me explore Fowler’s Stages of Faith.” Joy Without Bypassing: Finding Meaning in the Mess This one’s about joy — the real kind. Not the pretend-smile-through-it joy. Not the “just pray it away” kind. But the deep, soul-glow joy that can live with grief, mess, and holy uncertainty. If joy has felt out of reach or like something you had to earn in your old life, this activity invites you to take it back — no strings attached. Why it helps:Joy is a nervous system signal that says, “You’re safe here.” When you’ve been wired for shame or hustle, learning to feel good again is a radical kind of healing. Science Behind It:Draws from polyvagal theory (joy as a sign of safety), trauma-informed resilience practices, and positive psychology’s findings on meaning-centered happiness. Prompt to try:“I want to do the Joy Without Bypassing activity.” Meaning Making Map You’ve lived a lot of life. This is your chance to pause and trace the path — not to judge it, but to find the through-lines that matter most to you. The Meaning-Making Map is like journaling meets soul cartography. You’ll explore the highs, the heartbreaks, the moments that shaped you — and start rewriting the story in your own words. Why it helps:When the old narrative no longer fits, it can feel like losing your compass. This activity helps you rebuild meaning from the inside out, at a pace that feels kind. Science Behind It:Rooted in narrative therapy and Viktor Frankl’s logotherapy (which emphasizes meaning as central to healing), this activity helps you reclaim authorship of your story. Prompt to try:“Help me do the Meaning-Making Map activity.” The Sacred Art of Not Knowing If you’re in that weird, wobbly in-between space where you don’t know what you believe anymore — welcome. You’re not lost, you’re in sacred territory. This activity helps you breathe through uncertainty, loosen your grip on needing to “figure it all out,” and start trusting the beauty of not having all the answers yet. Why it helps:Uncertainty used to feel terrifying. But learning to sit with it — to even honor it — is where real peace starts to grow. This one’s for the brave souls learning to make room for mystery. Science Behind It:Draws from mindfulness, existential psychology, and tolerance of ambiguity — a trait shown to reduce anxiety and increase resilience during life transitions. Prompt to try:“I want to explore The Sacred Art of Not Knowing.” Reclaiming Triggering Words If you hear a word like “obedience” or “worthy” and feel your whole body flinch, this is for you. This activity gives you space to notice which words still carry emotional charge — and helps you decide what you want to do with them. Keep them, toss them, redefine them — it’s up to you. This is about putting language back into your hands, on your terms. Why it helps:Words can hold weight — especially when they were used to control, shame, or manipulate. This activity helps you soften your relationship with language and step back into your power without bypassing the impact. The science behind it:This process pulls from narrative therapy and somatic psychology — because words don’t just live in your mind, they live in your body. When you consciously revisit and reframe language, you’re gently rewiring your nervous system’s reaction to old triggers. Prompt to try:“Help me do the Reclaiming Triggering Words activity.”

Click on each one to read more about that activity. Developing Differentiation Differentiation is that solid inner place where you can hold onto yourself and stay connected to others — even when they don’t get you. This activity walks you through what differentiation really means (hint: it’s not disconnection), how to spot where you might still be over-functioning, and how to start showing up as your full self without needing everyone to agree. Why it helps:When your faith taught you to prioritize harmony, approval, or obedience, speaking your truth can feel threatening. This tool helps you build the inner muscles to stay rooted in your values — without swinging to reactivity or isolation. The science behind it:Based on family systems theory and Dr. David Schnarch’s model of differentiation, this activity helps you grow emotional resilience and reduce relational enmeshment, all while staying open to intimacy and growth. Prompt to try:“I want to do the Developing Differentiation activity.” Sacred Communication & Negotiation This is your real-life toolkit for handling faith-based conflict without falling apart. You'll learn how to spot the Four Horsemen (criticism, contempt, defensiveness, stonewalling), replace them with connection-based tools, and negotiate everyday life — from tithing to tattoos, Sunday schedules to how you talk about each other with family. Why it helps:Mixed faith marriages don’t fail because couples disagree — they struggle when partners stop feeling emotionally safe. This activity helps you keep your connection sacred, even when you see the world differently. The science behind it:Rooted in the Gottman Method and nervous system regulation, this activity gives you concrete tools for rupture and repair — helping you co-create a communication culture grounded in curiosity, not conflict. Prompt to try:“Let’s do the Sacred Communication & Negotiation activity.” Attack the Problem, Not the Person When faith shifts, it's easy for conversations to become emotionally charged. This activity equips couples with tools to approach disagreements constructively, focusing on collaboration rather than confrontation. Why it helps:By addressing issues as shared challenges rather than personal faults, couples can foster understanding and unity, even amidst differing beliefs. The science behind it:Drawing from principles of principled negotiation, this approach emphasizes separating the people from the problem, focusing on interests over positions, and working together to find mutually beneficial solutions. Prompt to try:“Help us work through the Attack the Problem, Not the Person activity.” Understanding Demand If you and your partner were once all-in on the same faith — and now one of you isn’t — this activity is your starting point. It helps you look at your former shared religion through a gentle, honest lens to understand just how much influence it had over your lives. You’ll learn about “religious demand,” reflect on the emotional stakes of belief shifts, and start building empathy from the inside out. Why it helps:Leaving a high-demand religion isn’t the same as switching churches. This activity validates the grief, guilt, fear, and freedom that can come with that shift — and helps your partner understand why it can feel like an emotional earthquake. The science behind it:Based on the BITE Model and trauma recovery frameworks, this activity guides you through a relational assessment of control — behaviorally, emotionally, and cognitively — helping both partners connect the dots between spiritual systems and nervous system activation. Prompt to try:“Help me do the Understanding the Demand activity with my partner.” The Heart of Us: A Value-Discovery Activity When belief changes, it’s easy to think you’ve lost the foundation of your relationship. This activity flips the script by helping each of you reconnect to your personal values — what actually matters to you — and then share and compare with one another. You’ll probably be surprised by how much overlap is still there. Why it helps:Values give you something solid to stand on when everything else feels like shifting sand. When you name and share your values, you’re reminding each other: “Hey, we still believe in love, in growth, in honesty — even if we express it differently.” The science behind it:Grounded in ACT (Acceptance and Commitment Therapy) and values-based coaching, this activity supports emotional flexibility and differentiation — essential tools for sustainable relationships and personal fulfillment. Prompt to try:“Help me do The Heart of Us value activity with my partner.” Writing Your Own Articles of Faith This one’s part reflection, part reclamation. If you were raised on a faith system that handed you the answers, this activity helps you write your own. First, each partner works individually to explore their evolving beliefs — around purpose, divinity, ethics, and more — and craft personal 'articles of faith.' Then, you’ll come together to witness and reflect on each other’s words in a space of deep listening. Why it helps:You don’t need to believe the same things to respect one another — but it does help to understand what each of you does believe. This activity builds language and clarity around the beliefs (or non-beliefs) you’re living by now, while modeling how to hold space for difference with love. The science behind it:This is narrative therapy in action. By consciously re-authoring your worldview, you reclaim agency over your story, regulate existential anxiety, and re-anchor in chosen values instead of inherited dogma. Sharing your reflections deepens emotional safety and helps you witness each other without fixing or persuading. Prompt to try:“Help me write and share my personal Articles of Faith with my partner.” The Four Realms of Connection This one’s a favorite for a reason. Instead of focusing on what divides you spiritually, this activity invites you to explore your connection through four realms: intellectual, emotional, spiritual, and physical. You’ll see where you overlap, where you differ, and how to reconnect in ways that truly matter. Why it helps:Faith is only one kind of intimacy. You might still share humor, dreams, values, rituals, or a love of slow Saturday mornings. This activity reminds you of all the ways you do still meet each other — and how to grow in the areas that feel tender. The science behind it:Inspired by integrative couples therapy and attachment-based models, this process helps you develop what psychologists call “differentiated intimacy” — the ability to stay close even when you’re not the same. Prompt to try:“Walk us through The Four Realms of Connection activity.”