The audio version is designed for ease — you can listen wherever suits you, without needing to sit and read. It’s recorded in clear, natural speech, not rushed or robotic.
The audio version is designed for ease — you can listen wherever suits you, without needing to sit and read. It’s recorded in clear, natural speech, not rushed or robotic.

But I know one format doesn’t work for everyone. That’s why there’s also a screen-friendly PDF and a plain text version (great for screen readers or simplified viewing).

If there’s something we’ve missed or if you’ve got feedback that could make this more inclusive, I’d love to hear it. I’m always trying to do better — and I actually mean that.

There’s no right or wrong way. You might listen all the way through in one go, or take it in small sections when you’ve got the energy. Some people repeat chapters that hit home. Others let it play in the background while doing something else.

This is yours now. Use it in whatever way supports you best.

Both work. Some people like to sit with a notebook and pause for reflections. Others find it easier to let it play while they’re cooking, resting, or on the move.

Confidence isn’t built in perfect conditions. If all you can do right now is half-listen while you get on with life, that still counts.

That’s always possible. This isn’t a magic fix. Confidence isn’t something you switch on with one listen.

Think of it more as planting ideas, reminders, and small sparks. Some might land today, others might not feel useful until later. If it doesn’t click, that’s okay — you can always come back when you’re ready, or leave it without guilt. It’s not a test you can fail.

No. This is support and reflection, not therapy or coaching.

We're sharing lived-experience tools and perspectives from the Shine Collective, but it’s not a substitute for professional care. If you’re struggling with your mental health, please reach out to a qualified professional or a trusted person in your life.