You’re in a hole. I’m throwing you a spoon.
A free, self-paced course for rebuilding after depression, burnout, or crisis — one millimeter at a time.
They were in a hole, and they were still digging — but now they were digging themselves out. It would take time. But the dig was going well.
I’ve been in dark mental health holes myself. And I’ve learned that the only way out, over the long term, is to pick up a spade and start digging.
You know that dark place. Where everything seems to close in, and hope feels like a word that stopped applying to you.
Maybe you don’t want the people closest to you to know how bad it’s gotten. Maybe there’s shame in you for feeling this way. Maybe you’re terrified of being a burden.
I want you to know: none of that makes you weak. It makes you human, in a hole, looking for a way up.
This course is a companion for the ongoing, everyday work of rebuilding — it isn’t a replacement for therapy or emergency care. If you’re in crisis right now, please reach out to [crisis line/number for your region] first. This will still be here when you’re ready.
You, the hole, and a spoon
I remember those old wartime escape films — prisoners of war digging themselves out with nothing but cunning and a stolen spoon.
You’re in a hole. I’m throwing you the spoon.
There’s no quick fix here, and I’m not going to pretend there is. You’ve tried things. Some helped a little. You’re still in the hole. I know.
What I can offer you is something smaller and more honest: millimeter movements toward a new life.
Recovery is a false-hope word — it suggests you can get back to ‘normal.’ But what is normal? I prefer the word rebuild: taking the pieces of what’s happened and building something new. Something more resilient.
Why “lived truth”?
There’s a lot of unlived truth being sold right now — quick fixes, magic wands, theories from people who’ve never sat in the hole themselves.
Lived truth is different. It’s grounded in everyday reality. It’s not a theory. It’s what people who’ve actually worked at the coalface of their own life have learned, the hard way, and can now hand to you.
The spiral staircase
As you dig, you’re building a spiral staircase — up and out.
You and your little spoon, chipping at the walls, dirt falling at your feet. It’s not glamorous. It’s not something you’ll want to post about. Most of this rebuild is the daily grind, millimeter by millimeter.
But millimeters compound. That’s the whole idea.
See How the Course Works ↓
What’s inside
Format: Self-paced, written + audio · Length: 7 lessons, ~20 minutes each · Access: Yours to keep, revisit anytime
- Introduction — Why “rebuild” instead of “recover,” and how this course actually works.
- Millimeters Matter — Why tiny, consistent movement beats big, unsustainable leaps.
- Building and Knowing Your Nest — Creating the safe base you’ll dig from.
- Getting to Know You — Understanding who you are right now, without judgment.
- Getting to Know Your Hole — Naming what you’re actually facing, so it stops controlling you from the shadows.
- Creating the Digging Plan — A simple, realistic plan built for real life, not willpower alone.
- Start Digging Every Day — Turning millimeters into a habit that holds.
Get Your Spoon — Start Lesson 1 Free →
Common questions
Is this therapy? No. It’s a companion practice for the everyday work of rebuilding. If you’re currently working with a therapist, this can sit alongside that. If you’re not, this isn’t a diagnosis or a treatment plan — just a place to start.
How much time do I need? About 20 minutes a day, at your own pace. There’s no deadline.
Is my information private? Yes. Your details are never shared or sold.
What if I start and can’t keep going? That’s normal, and it’s not failure. Come back whenever you’re ready. Your access doesn’t expire.
What does it cost? Nothing — this is free. I want it that way. If it helps you, a donation helps me keep it that way for the next person in the hole.
You don’t need the whole staircase built today. You need the next millimeter.
Get Your Spoon — Start Digging Today →