A self-care practice created by a real 13-year-old.
The TLCB™ Method: A Simple Self-Care Practice for Hard Days
Nina built this for the days that feel too heavy. It's four small steps she still uses herself, and now she's sharing them with you. Give it a try the next time your mind won't settle down.
Give yourself a little TLC — plus a Breath.
MEET NINA
Nina is a competitive dancer who loves to read, write, and spend time with her friends. She has a passion for helping others, leading with kindness, and letting her personality shine through everything she does.
Sometimes, even Nina has days when nothing feels right.
So she created something for those moments.
“Sometimes you have those days where nothing feels right. I made this for me. Then I thought, maybe someone else needs it too.”
THE TLCB METHOD™
4 Steps For One Of Those Days
You don't need anything fancy to do this, just a couple of minutes and a little honesty with yourself. Work through them in order the first few times, then use whichever step you need most in the moment. There's no wrong way to do TLCB, only your way.
T — Think
Set a 2-minute timer. Feel the hard thing. Stop when the timer stops.
L — Laugh
Not smile. Laugh. Think of 3 things that get you every time. Keep them pre-loaded.
“That one video you've watched 5 billion times.”
C — Compliment
Think of 3–5 real compliments for yourself. Write them down and keep them somewhere you'll actually see them again.
B — Breath
Take 2 deep breaths. Nose in, mouth out.
BRING TLCB INTO YOUR WORLD
One method. More ways to support mental wellness.
If you'd like to incorporate the TLCB Method, or explore other tools that support mental wellness, into your daily life, family, or classroom, New Mentality is here to help. We work with kids, teens, and families every day, and we know that the right tool at the right moment can change how someone gets through a hard day. TLCB is one example of that: something simple, something real, something a teen can actually use. It's not a replacement for professional support, but it can be a helpful first step or a companion to the work you're already doing. New Mentality also offers neurofeedback, qEEG Brain Mapping, and Counseling for those who want to go deeper. And if you're a school, group, or organization interested in having Nina lead a workshop on TLCB, we'd love to help make that happen too.
Explore More Support
Personalized brain training designed to support focus, attention, and emotional regulation.
Learn more about brain activity through personalized brain mapping.
Professional support tailored to individual needs and goals.
WANT TO BRING TLCB TO YOUR SCHOOL OR COMMUNITY?
Interested in a TLCB workshop for teens?
Nina leads in-person TLCB workshops that walk teens through all four steps in her own words, not a clinical script. These sessions work well for schools, after-school programs, dance studios, and any youth group looking for something real. Every workshop is built to leave teens with a habit they can actually keep using long after the session ends. Connect with New Mentality Clinic to learn more about opportunities to bring Nina's method into schools, classrooms, and youth spaces.
The TLCB Method™ · Created by Nina Simone Stafford, age 13.
Give yourself a little TLC — plus a Breath.
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