This keeps happening
You replay conversations, trying to find what you missed.
You understand the pattern. You respond the same way anyway.
You promise yourself it won't happen again. It does.
This isn't a lack of effort. It's a pattern that hasn't been interrupted yet.
Why it happens
Your brain reaches for the fastest response it knows, the one that's worked before, faster than you can consciously choose otherwise. That's why insight alone doesn't change the behaviour.
Neurodivergent?
For autistic and ADHD adults, repeating patterns can also be shaped by masking, sensory or emotional overload, delayed processing, executive-function demands or communication differences.
If that sounds closer to your experience, explore Neurodivergent Pattern Mapping - the same core method, adapted through a neurodivergent lens.
How a session works
Notice the trigger.
Understand what's underneath it.
Change the response, in practice.
Pattern Mapping Session - £95
A 60-minute 1:1 session. One pattern, traced from trigger to outcome, with one concrete change to test this week.
Not therapy. A practical method, informed by CBT and ACT.
What you'll do in the session
Walk through one real moment, step by step.
Name the sequence: trigger → meaning → emotion → reaction → outcome.
Find the exact point it can shift.
Leave with one thing to try.
What clients notice afterward
Catching the reaction mid-way, not after.
Deciding from clarity, not anxiety.
Spotting the pattern earlier next time.
Testimonials
Clara
I noticed I often reacted too quickly in meetings. Lately I stop mid-sentence instead.
Karolina
I would replay conversations at night and adjust what I should've said. Now they don't follow me home that much.
Daniel
I kept going back and forth on one decision. I realised I wasn't missing information, I just wanted outcome that situation didn't give me.
Frequently Asked Questions
What is a Pattern Mapping Session?
A 60-minute one-to-one session where we take one recurring reaction, behaviour or situation, trace what is happening from trigger to outcome, and identify a practical point where the pattern can begin to change.
Who is this for?
People who notice the same reactions, behaviours or situations repeating - whether you already understand the pattern or are still trying to work out what is happening. It is not general life coaching or crisis support.
Is this therapy?
No. Pattern Mapping is a personal-development method, not psychotherapy, diagnosis or medical treatment.
What is the method based on?
The process is informed by principles from CBT (Cognitive Behavioural Therapy) and ACT (Acceptance and Commitment Therapy), applied practically to one specific pattern in your life.
Do I need to know my pattern already?
No. You can arrive knowing exactly what keeps happening, or simply with one situation that keeps bothering or confusing you. Working out the pattern is part of the session.
Why do I understand my pattern but still repeat it?
Because insight and behaviour change are not the same thing. You may understand a pattern intellectually while your automatic response still takes over in the moment. Pattern Mapping helps you identify where that response can begin to shift.
What if I’m autistic or have ADHD?
I also offer Neurodivergent Pattern Mapping, which uses the same core method while considering factors such as masking, overload, processing differences, executive-function demands and communication style.
Explore Neurodivergent Pattern Mapping
How much does a session cost?
£95 for a 60-minute one-to-one session.
Do you offer anything else?
Yes. I also write about patterns, relationships and emotional growth on the Liberated Heart blog, and I created Almost, a short illustrated book about effort, disappointment, and letting go when something does not become what we hoped. You can purchase it here.
Ready to understand what keeps happening?
Bring one situation, reaction or behaviour that keeps repeating. We’ll map what is driving it and identify one concrete change to test in real life. Neurodivergent?
Explore Pattern Mapping designed specifically for autistic and ADHD adults.