A mind still working at 2am isn't the price of ambition. Here's how to carry it better.
The practical playbook for stress, sleep, focus and resilience, for people who want a lot from life. Steady Mind isn't about lowering your ambition. It gives you the self-help versions of approaches with real research behind them, including cognitive behavioural therapy (CBT), behavioural activation and the behavioural parts of CBT for insomnia, and a gentle 30-day plan that adds one small step a day.
- The full Steady Mind playbook (about 59 pages, phone or laptop)
- A ten-minute Baseline Check that tells you which part to start with
- Breathing and reset techniques for stress spikes, and sleep rules for nights your mind won't switch off
- Tools for worry, burnout, focus, low-motivation days, comparison and setbacks
- How to build a support system and find professional help in the UK, the US and India
- A gentle 30-day plan, plus worksheets and trackers you can use again and again
What's inside
How pressure works
Stress is a tool, not a fault. The three kinds of strain, the stress bucket, why ambitious people get hit harder, and the signs your bucket is filling up.
The Steady Mind Method
Five pillars: body, thoughts, days, people and review. Three rules, the Baseline Check and a short weekly check-in.
Calm the body first
Five techniques from slow paced breathing to grounding, moving kindly, getting outside, caffeine and alcohol, and a Reset Menu.
Sleep: the foundation
The traps ambitious people fall into, what the evidence says about insomnia, the Steady Sleep Rules, a sleep diary, and when to see a doctor.
Worry and anxious thinking
The worry download, worry time, the thought record, thinking traps, structured problem-solving and expressive writing.
Burnout and recovery
What burnout actually is, where it comes from, the Traffic Light Check, a shutdown ritual, an energy audit and saying no without guilt.
Focus and days that hold
Focus blocks, "if–then" plans, phone rules that help, the Minimum Viable Day and designing a week that keeps you going.
Motivation dips and low days
Breaking the low-mood loop step by step, why you procrastinate, the inner coach, the Low Day Protocol and a "done" list.
Loneliness, comparison and the feed
Why ambitious people drift, the Connection Plan, scripts for reaching out, five moves against comparison and handling criticism.
Setbacks and resilience
The first 24 hours after a setback, the Setback Review, impostor feelings, rejection volume and remembering you are not your results.
Your support system
Map your support, how to tell someone you're struggling, when to see a professional, who does what, and making the most of therapy.
The gentle 30-day plan
One small step a day, most taking 5 to 15 minutes. Missed days don't reset anything. Plus the Toolkit: trackers, thought records and a one-page plan.
Is it for you?
Who it's for
- Founders, creators and students who push hard and want practical tools for everyday stress, worry, sleep and focus.
- People who want to keep their ambition and stop grinding themselves down.
- People already seeing a doctor or therapist who want tools to use alongside that care.
Not for you if
- You are in crisis or thinking about harming yourself. Please contact your local emergency number or a crisis line now (UK: Samaritans 116 123; US: call or text 988; India: Tele-MANAS 14416).
- You are looking for a diagnosis or treatment for a mental health condition. Please see a doctor or licensed therapist.
- You want to start, stop or change medication. Talk to the person who prescribed it.
Who's behind this
Steady Mind is written by Manthan Bhendkar, founder of Asendify. Manthan is not a doctor or therapist, and the book doesn't pretend otherwise. It is written for founders, creators, students and anyone else who pushes hard, with examples from that world: launches, deadlines, exams and comments sections.
Every technique in it comes from approaches with published research behind them, and where a claim rests on research it points to a source in the notes at the back. Nothing in it relies on pain, cold shocks, extreme fasting or "toughening up". It opens with a "When to get help now" page, and Part 11 explains how to find good professional help.
Questions
Is this therapy?
No. Steady Mind is a self-help and education guide. It can't diagnose anything and it isn't a substitute for care from a doctor or licensed therapist. You can use it alongside that care, not instead of it.
What if I'm struggling right now?
If you are thinking about harming yourself, please stop and get help now: contact your local emergency number or a crisis line (UK: Samaritans 116 123; US: call or text 988; India: Tele-MANAS 14416). If your symptoms are persistent, getting worse or getting in the way of daily life, please see a doctor or a licensed mental health professional.
What is it based on?
Approaches with real research behind them: cognitive behavioural therapy (CBT), behavioural activation, the behavioural parts of CBT for insomnia, physical activity, slow breathing, structured writing and social connection, with sources listed at the back. Self-help helps many people, but nothing works for everyone and nothing in it comes with a guarantee.
How much time does it take?
Most daily steps in the 30-day plan take 5 to 15 minutes. If a step doesn't fit your day, you do a smaller version. Missed days don't reset anything.
Do I have to read it in order?
No. Read the opening pages and do the Baseline Check in Part 2, then go straight to the part that matches your biggest problem.
Can I use it alongside medication or therapy?
Yes, alongside, not instead. Don't start, stop or change any medication because of something you read in it. Talk to the person who prescribed it.
How do I get it?
Right after you pay, a download button appears on this page, and the link is emailed to you. The link works for 30 days and up to 10 downloads.
Why is my name on the PDF?
Each copy is licensed to one person. Your name and a unique licence ID are printed in it, which stops copies being passed around and resold.
How do I know a payment request is really from you?
We only take payment through this checkout or an invoice emailed from an @asendify.co address. Our only official WhatsApp is +91 90960 82894. We never ask you to pay a personal account, UPI ID, crypto wallet or gift card. If anyone does, don't pay, and email montybhendkar@gmail.com.
Get the book
Practical tools for stress, sleep, focus and setbacks, and a gentle plan to make them stick.
Steady Mind is a self-help and education guide, not medical or psychological treatment, and not a substitute for care from a doctor or licensed therapist. If you are thinking about harming yourself, contact your local emergency number or a crisis line now (UK: Samaritans 116 123; US: call or text 988; India: Tele-MANAS 14416).