Tools
Weight loss mindset tools
Free mindset tools for weight loss: a craving timer, self-talk reframes, setback resets, tiny habits, plans for hard moments, guided meditation and a guided journal. Each one takes a few minutes and is built into Rooted, free.
- Habit 1
Pause the urge
A free 10-minute craving timer with guided breathing. Ride out the urge, notice what you are really feeling, then decide calmly what you need.
How it works - Habit 2
Quiet the critic
Write down the harsh or all-or-nothing thought, then answer it the way you would talk to a friend. A simple self-talk tool for weight loss that sticks.
How it works - Habit 3
Setback reset
Turn a slip into information in three lines: what happened, what you learned and one small step within 24 hours. Get back on track without starting over.
How it works - Habit 4
Reconnect with why
Write your reasons beyond the scale, your vision a year from now, an identity statement and a letter from your future self to read when motivation dips.
How it works - Habit 5
Tiny habits
Pick a few habits so small they are hard to skip, give each an if-then plan, and tick them off daily. A simple habit tracker built for weight loss.
How it works - Habit 6
Whole-self check-in
Rate your energy, mood, sleep and calm from 1 to 5 each day. Spot the links between sleep, stress and cravings, and plan ahead on the harder days.
How it works - Habit 7
Act as your future self
Each day, name one thing the person you are becoming would do today, and record a win. A small daily practice that links today’s choices to your future.
How it works - Planning tool
Plan for hard moments
Write if-then plans for the parties, trips and stressful weeks that usually derail you, plus a minimum to keep on days like that. Decide while you are calm.
How it works - Planning tool
Now or most?
At a decision point, write down what you want right now and what you want most, then choose on purpose. A quick tool for cravings, skipped workouts and more.
How it works - Planning tool
Weekly review
Look back at your week in five minutes: what went well, what got in the way and one change for next week. A weekly reflection that keeps progress moving.
How it works - Calm and reflect
Guided meditation
Free short guided meditations: a one-minute reset, a three-minute craving wave, five-minute daily centring and a wind-down for sleep. No sign-up needed.
How it works - Calm and reflect
Guided journal
Guided journal prompts for weight loss: a morning intention, an evening reflection and questions for when you feel stuck. Short answers, real progress.
How it works