Excel At Life--Dedicated to the Pursuit of Excellence in Life, Relationships, Sports and Career
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Popular Articles

Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Happiness is An Attitude

Guide to How to Set Achieveable Goals

Catastrophe? Or Inconvenience?

Popular Audios

Panic Assistance

Motivational Audios

Mindfulness Training

Rational Thinking

Relaxation for Children

Loving Kindness Meditation

Self-Esteem Exercise

Lies You Were Told

Choosing Happiness

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

All Audio Articles


Excel At Life provides education to be an informed consumer of mental health services and contains cognitive-behavioral tools to use in collaboration with a health professional. This site provides a number of resources to help you learn about the cognitive-behavioral therapy (CBT) methods to assist with anxiety, depression, relationship issues and self-improvement.

Although many of the methods can be used from a self-help approach, for more serious problems it is best to have a professional evaluation to help develop a plan of approach.

CBT Diary logo

CBT Tools for Healthy Living

Healthline Named a Top Depression App of 2020

CBT Tools for Healthy Living by Excel At Life teaches you how to use the cognitive-behavioral therapy (CBT) methods in a simple format. Learn the CBT methods shown by decades of psychological research to be effective for changing your emotions/moods and behavior that contribute to depression, anxiety and stress, as well as problems in relationships, career and physical health.

These CBT methods can be used as self-help for minor issues or can be used in collaboration with your therapist to develop a treatment plan best suited to your situation. The Daily Goals feature can be used to record your plan and completed activities.

    CBT tools included in this app:
  • Cognitive Diary
  • Inspire Diary
  • Healthy Activities Log
  • Mood Log
  • Daily Goals
  • Tests
Each one of us sees in others what we carry in our own hearts. Ralph Waldo Emerson
Don't Assume You Know What Others Are Thinking and Feeling

Often what a person sees in others is their own thoughts and feelings reflected back at them. If they are self-critical, they believe others are critical of them. If they are insecure, they believe others couldn't possibly like them or consider them competent. Read more...

Telehealth with
Dr. Monica Frank

  • Evaluation and guidance using the Excel At Life resources
  • Brief, intermittant model
  • Mindfulness-based cognitive-behavioral therapy (MCBT)
  • HIPAA compliant video or phone sessions
    About Dr. Frank
  • Licensed psychologist
  • Over 30 years experience
  • Specializes with anxiety and stress
  • Further info
picture of sleeping kitten
Sleep Disturbance

Sleep problems are often best helped with MCBT. The relaxation, mindfulness, and cognitive methods can help improve sleep quality.

Cognitive Styles Test

The Cognitive Styles Test assesses the following styles of thinking to help you address thinking that can contribute to problems.

  • Anxious Style
  • Self-Esteem Style
  • Perfectionistic Style
  • Approval-Seeking Style
  • Demand Style
  • Withholding Style
  • Control Style
  • Dependency Style
  • Externalizing Style
  • Emotional Style
  • Passivity Style
  • Trust Style
  • Blaming Style

Mobilizing Your Body's Resources: Healing from Illness or Injury

I refer to illness or injury as an assault on the body because that is how the body experiences it—as a threat to the system. Often I find that people suffering from illness or injury (or recovering from surgery) don't recognize that their body has been assaulted. As a result, they tend to downplay the impact the illness may have on their system and ignore their body's need for recovery.

However, the body recognizes that it has been assaulted. Which is why it mobilizes all its resources to fight back. Doing so takes energy which often results in secondary symptoms. These symptoms commonly include feelings of weakness, general feelings of discomfort, lack of energy, fatigue, difficulty concentrating, and depressed mood. Read more...

Pursuing excellence...unlike perfectionism...does not demand a sacrifice of self-esteem as it tends to focus on the process of achievement rather than the outcome.
Excellence vs. Perfection
  • Process-oriented vs. outcome-oriented
  • Valuing self vs. valuing achievement
  • Achievable goals vs. unreasonable demands
  • Assessing mistakes vs. criticizing failure
  • Internal satisfaction vs. external recognition
  • Risking failure vs. avoiding failure
  • Partners vs. adversaries
  • Patience vs. demand
  • Desire vs. fixed desire
  • Enjoyment vs. dissatisfaction
Read article...

Kindle Books by
Dr. Monica Frank

Recent Articles

Analyzing Your Moods, Symptoms, and Events with Excel At Life's Mood Log

Why You Get Anxious When You Don't Want To

Why People Feel Grief at the Loss of an Abusive Spouse or Parent

“Are You Depressed?”: Understanding Diagnosis and Treatment

15 Coping Statements for Panic and Anxiety

Beyond Tolerating Emotions: Becoming Comfortable with Discomfort

Emotion Training: What is it and How Does it Work?

How You Can Be More Resistant to Workplace Bullying

Are You Passive Aggressive and Want to Change?

When Your Loved One Refuses Help

Newest Audios

Building Blocks Emotion Training

Hot Springs Relaxation

5 Methods to Managing Anger

Panic Assistance While Driving

Autogenic Relaxation Training

Rainbow Sandbox Mindfulness

Mindfulness Training