Needs Met. Soul Intact.
T.R.U.S.T.
Method — Exercises & Practices
"Come back to safety, so your soul can lead the way."
How to use this workbook:
Pick one exercise per letter and repeat it for 7 days.
Use it as a workshop breakout, a weekly mission,
or your personal Needs Met. Soul Intact. practice plan.
Name: ________________________ Date Started: ________________
Getting Started
Your Weekly Rhythm
The T.R.U.S.T. Method is a five-pillar practice for building a life where your needs are met and your soul stays intact. Each pillar has 3–4 exercises. You don't need to do them all at once — choose one per letter and go deep for 7 days. Then rotate or repeat.
Monday
T
Tribe
Tuesday
R
Resonance
Wednesday
U
Unity
Thursday
S
Safety
Friday
T
Time
Sat–Sun
↩
Review & Choose
Daily
✦
One practice, 7 days
Simple rule: You don't have to do all the exercises. Pick one per letter and commit to it for a full week. Consistency matters more than variety.
If you're short on time: The 15-Minute Anchor (Time pillar) and the Come Back to Safety Ritual (Safety pillar) are your two anchor practices. Start there.
Regulate, remember, receive. When in doubt, return to safety first — then act from that grounded place.
T — Tribe
Community & Circulation
You are not meant to do this alone. Tribe is how value moves.
1
The 3-2-1 Reach-Out
  • Message 3 people you trust — encouragement only, no ask.
  • Ask 2 people what they're building or needing this month.
  • Make 1 clear request (a referral, feedback, a connection, a resource).
My 3 people to encourage
My 2 questions to ask
My 1 clear request this week
7-Day Completion Tracker
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
2
Circulation Map — Value In / Value Out
  • Draw two columns below: What I Need / What I Can Offer.
  • List 10 items in each (skills, time, introductions, resources).
  • Circle your top 3 "easy offers" and share them with your community.
What I Need
What I Can Offer
My Top 3 Easy Offers to Share
3
The Reciprocity Agreement
  • Choose one relationship (friend, peer, collaborator).
  • Create a simple agreement: "I'll do X weekly; you'll do Y weekly; for 4 weeks."
  • Keep it small and measurable (ex: 20-min accountability call).
My Agreement Partner
My Commitment (I will do...)
Their Commitment (They will do...)
Start Date & Check-in Dates
4
Join One Room, Speak Once
  • Attend one community call or event.
  • Speak once: introduce yourself + one sentence about what you're building.
  • Follow up with 1 person within 24 hours.
The event / room I'll attend
My one-sentence intro
Person I'll follow up with + how
R — Resonance
Authenticity: Your True Signal
Stop performing. Start transmitting. The right people will find the real you.
1
Truth Inventory (No Performance)

Finish these prompts honestly. No audience. No edits.

  • What I'm tired of pretending is…
  • What I actually want is…
  • What I know to be true is…
What I'm tired of pretending is…
What I actually want is…
What I know to be true is…
One line I can live by this week
2
Signal Test: The 3-Post Experiment
  • Share 3 pieces of content (or journal entries if private): 1) what you believe, 2) what you've lived, 3) what you're learning.
  • Notice what feels energizing vs. draining.
  • Double down on the one that feels most "you."
Post 1 — What I Believe
Post 2 — What I've Lived
Post 3 — What I'm Learning
Which felt most "me"? Why?
3
The "Hell Yes / Heavy No" Body Check
  • For any opportunity, pause and ask the questions below before deciding.
  • Write your answer before you talk yourself out of it.
  • Does this expand me or contract me?
  • Would I still want this if nobody applauded?
Opportunity I'm evaluating
Expand or Contract?
Without the applause?
My honest answer (Hell Yes / Heavy No / Not Yet)
4
Identity Sentence (1 Line)
  • Write: "I help ___ do ___ so they can ___."
  • Say it out loud daily for 7 days.
  • Adjust only if it becomes more honest and specific.
I help __________________ do __________________ so they can __________________.
7-Day Say-It-Aloud Tracker
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Updated version (if it evolved)
U — Unity
Coherence & Integrity in Action
Your words and your actions must tell the same story.
1
Clean Agreement Audit
  • List your current commitments (work, family, money, health).
  • Mark each: Clean / Unclear / Resentful.
  • Fix one "Unclear" by clarifying expectations in writing.
Commitment Clean Unclear Resentful
☐☐☐
☐☐☐
☐☐☐
☐☐☐
☐☐☐
☐☐☐
The "Unclear" I'll clarify this week — new terms in writing
2
One Promise Practice
  • Make one small promise you can keep daily (5–15 minutes).
  • Examples: "I will track spending," "I will walk," "I will write 200 words."
  • Keep it for 7 days to rebuild self-trust.
My daily promise: ________________________________________
7-Day Completion Tracker
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
How did keeping this promise feel?
3
Integrity Filter (Before You Say Yes)
  • Is this aligned with my values?
  • Do I have the capacity?
  • What would make this a clean yes?

If it's not clean, renegotiate terms or decline.

Decision I'm weighing
Aligned with values?
Do I have capacity?
What would make this a clean yes?
My answer (Yes / No / Renegotiate)
4
Coherence Stack — Words → Actions → Receipts
  • Choose one goal.
  • Write: what you say you want, what you'll do weekly, and how you'll prove it (receipts).
  • Review every Sunday.
My Goal
What I Say I Want
What I'll Do Weekly
My Receipts / Proof
S — Safety
Regulation & Grounded Decision-Making
You cannot think clearly from a dysregulated nervous system. Come back to safety first.
1
90-Second Regulation Reset
  • Place hand on heart. Take a slow exhale.
  • Name: 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste.
  • Tell yourself: "I am safe enough to take the next step."
"I am safe enough to take the next step."
7-Day Practice Tracker (circle after each use)
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Notes — what shifted when you used this?
2
Safety Plan: The 4 Stabilizers
  • Write your stabilizers for each area below.
  • Pick one stabilizer to strengthen this week.
Body (sleep/food/movement)
Money (minimum monthly needs)
People (who you can call)
Environment (calm space / boundaries)
The one stabilizer I'll strengthen this week
3
Decision Ladder — No Big Leaps While Dysregulated

If you're activated, only choose from the ladder below. Revisit big decisions after 24 hours of regulation.

1 Rest
2 Hydrate
3 Eat
4 Ask for help
5 Gather info
6 Take one small action
Big decision I'm postponing (for 24 hrs while I regulate)
Which ladder step will I take right now?
4
Come Back to Safety Ritual (2 Minutes)
  • Repeat: "Come back to safety, so your soul can lead the way."
  • Then ask: "What is the smallest safe step I can take today?"
  • Do that step immediately.
"Come back to safety, so your soul can lead the way."
My smallest safe step today
7-Day Ritual Tracker
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
T — Time
Patience: Capacity & Consistency
Progress is not a sprint. It's a 90-day compounding equation.
1
The 15-Minute Anchor
  • Set a timer for 15 minutes daily.
  • Work on the one thing that builds your future (skill, outreach, offer, portfolio).
  • Stop when the timer ends. Consistency over burnout.
My one future-building thing
7-Day Anchor Tracker
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
2
Capacity Budget — Energy > Hours
  • Rate your daily capacity 1–10.
  • Choose your plan based on your honest number.
1–3 : Maintain

Tiny tasks only. Rest is productive. Protect your energy.

4–7 : Build

Core tasks. Steady progress. Show up without perfection.

8–10 : Expand

Creative work. Outreach. Big thinking. Use this well.

Day Capacity (1–10) Mode (M/B/E) What I did
Mon
Tue
Wed
Thu
Fri
Sat
Sun
3
Compounding List — Weekly Proof
  • Pick 3 repeatable actions that compound (ex: 2 reach-outs, 1 post, 1 skill session).
  • Track them for 4 weeks.
  • Celebrate completion, not perfection.
My 3 Repeatable Actions
Action Wk 1 Wk 2 Wk 3 Wk 4
Action 1: ____________________☐☐☐☐
Action 2: ____________________☐☐☐☐
Action 3: ____________________☐☐☐☐
4
The Long Game Reframe
  • Write: "If I do this for 90 days, what becomes inevitable?"
  • Post it where you can see it.
  • Use it when fear demands instant results.
If I do this for 90 days, what becomes inevitable?
The one thing I'm doing consistently
What becomes inevitable after 90 days of this?
Where I'm posting this so I can see it
Weekend Practice
Weekly Review & Reset
Every weekend, take 10–15 minutes to reflect and choose. You don't need to do this perfectly — just honestly.
What I practiced this week
What I noticed / what shifted
What felt hard or unclear
One win I'm claiming (big or small)
Next Week's Practice Plan
T — Tribe

Exercise # ___

R — Resonance

Exercise # ___

U — Unity

Exercise # ___

S — Safety

Exercise # ___

T — Time

Exercise # ___

Regulate. Remember. Receive.
"Come back to safety, so your soul can lead the way."
T.R.U.S.T.
Needs Met. Soul Intact. — T.R.U.S.T. Method Workbook