RE-BUILD-ME

I think I forgot how to Breathe. Breathing is the first thing we do when we are born. It is the last thing we do before we leave this Earth. It is the one thing we have always known how to do – until somehow we don't. When you Breathe with intention you can control yourself, you can feel lighter, and you can calm your mind.  There are many ways to breathe. I have learned alternate nostril breathing and I practice this most days -  Nadi Shodhana. It is scientifically proven to help regulate the nervous system . I lie on an acupressure mat every night and just breathe. It sounds strange. It works. Your nervous system can be calmed. You just have to learn how.  It's not easy. When you feel stuck, pause. Take a long breath out – this slows your heart rate down. Then ask yourself: what is the smallest thing I can do right now? That is your Breath in action. When you cannot think, act. When you cannot act, breathe. But do not stop. — Justin Tee

by Justin Tee Rebuild Everyday Breathe Understand Improve Learn Do ME What ME Means ME is Me, Myself and I. It's the reminder that this is your rebuild. Not your mate's. Not your uncle's. Yours. I've read a self-help books and articles. Most of them talk to you. They tell you what to do. You should be kind to yourself. You can do it. But when you read those words, whose voice do you hear? Someone else's. ME flips that. I tell ME what to do. I should be kind to myself. I can do it. Listen to yourself. Talk to yourself – talking aloud actually helps.  Build agency and believe in yourself again. When you read this blog, I'm writing to you. But the moment you take it in, it becomes ME, Myself and I. Your goals = My goals. You're Rebuilding You = I'm Rebuilding ME. Why ME Matters On an aeroplane, they tell you to put your own oxygen mask on first. You're no good to anyone if you're unconscious. The same is true for rebuilding your mental health. You c...

by Justin Tee I don't like to write about negative thoughts. But I had to, to explain the black hole. Now I want to write about the way out. I have always said:  I don't have problems, I have solutions.  But the black hole was my problem. It took me a long time to understand that – to even believe it was a problem. To accept it was a problem. Then it took me a long time to break it down so I understood it. The black hole was the problem. The Rebuilding Cycle is the solution. Or part of it. I am still figuring it out. What is RE-BUILD-ME? Rebuild Everyday Breathe Understand Improve Learn Do ME RE-BUILD-ME is a daily reset system. A framework. A strategy. Small actions. No pressure. No punishment. No perfection. You are rebuilding your foundations, your confidence, yourself. Through consistency and self‑trust, through small, repeatable actions. How Change Happens Change is not instant. It is a process. You do not need to feel motivated to start. You just need to act. Action crea...

by Justin Tee I don’t like to write about negative thoughts. But I have to. I have to explain what is happening. It is hard for me to write, and I am sure for some it will be hard to read. You feel: Heavy. Stuck. No motivation. Inertia. Depression. Exhaustion. Brain fog. Failure. Guilt. Self-criticism. Pain. You may know the feeling. You want to move, but you feel frozen. You watch yourself sinking, and you do not know how to stop. The weight is dragging you further and further down a black hole. I know it too. It is a self-fulfilling prophecy. You believe you will fail, so you act in ways that make failure certain. You miss one day. You call yourself lazy. You stop trying. And then you fail. You believe you are a failure. So you interpret every setback as evidence and ignore every win. You just cannot see the wins. Belief creates behaviour. Behaviour creates outcome. Outcome confirms belief. And the cycle continues, a negative spiral that is out of control. It is horrible, and it feel...

by Justin Tee You don't need an app to start rebuilding. You just need a template. Before I built RE-BUILD-ME, I used notes on my iPhone. Messy. Scattered. But it worked. Because the framework — not the app — is what makes the difference. Here's the template I used. You can copy it into your notes app, a notebook, or anywhere you like. I actually find writing it out helps it stick in your mind better. My Daily Template Wherever there is darkness there is Light Own it! Self criticism needs to stop Do  20 minutes of exercise — no matter what! If you can't — just do child's pose and  Breathe . Do  20 minutes of study — no matter what! If you can't — just watch a micro lecture. Date Optional Daily Notes Did you exercise? — Did you study? — One thing I did well today — One thing I feel grateful for today — One thing I have taken pride in today — What would I say to a friend in my position? — How to Personalise It For you Enter your own motivational quotes and instruction...

Why I Built RE-BUILD-ME By Justin Tee If you'd told me a year ago that I'd be writing a blog post about building my own app, I wouldn't have believed you. I was stuck. Inertia. Depression. Medicated. And I still am some days. I was fit before. I was consistent. I had willpower. But after a car accident in 2025, I developed PTSD symptoms, insomnia, anxiety, depression and lots of physical pains.  I’ve been diagnosed with adjustment disorder and moderate depressive disorder. And now chronic pain syndrome. Another label. I don’t like any of these ’labels’. It’s been a very confusing and difficult time for me. I was trying to pick myself up, but I didn't know where to start. My goal was to lose the 12kg I'd gained on mirtazapine . Every time I set myself a target — go to the gym three times a week, stick to a plan, drink smoothies every day, try to lose a kilo a week — I'd fail and then kick myself. Relentlessly. The failure feeling would spiral, and I'd end up ...