The Keys & Doors Method Workbook: A Simple Daily Framework That Adapts to Your Extraordinary Mind—and Builds Unstoppable Momentum.
What is the Keys & Doors Method?
Created by Emilie Autumn to manage bipolar disorder, PTSD, and chronic autoimmune disease, the Keys & Doors Method is the first variable capacity mental wellness framework—a strategic system that matches your actions to your actual strengths each day, transforming changing energy into reliable momentum, self-trust, and resilience.
Here's how it works:
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Heart — Assess your current energy capacity (Are you Tender, Steady, or Full today?)
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Door — Choose your action goal based on that assessment
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Key — Select a tool or resource that makes your Door possible to unlock—maximizing what you actually accomplish
Whether you're running at 10% or 100%, the framework scales with you. No wasted effort, no burnout—just intelligent action that compounds into serious results.
Who This Workbook Is For
This workbook is designed for you if:
- You have energy levels that shift day to day
- You have varying thresholds for noise or social interaction
- You have mental health conditions like depression, anxiety, bipolar disorder, or PTSD
- You have ADHD, autism, dyslexia, or other neurological differences
- You struggle with chronic illness or pain conditions
- You have a high-stress lifestyle or demanding responsibilities
- Traditional planners and goal-setting routines are either too rigid or fall apart when your capacity shifts
- You need a strategic framework that adapts in real time—not a one-size-fits-all approach
- You're tired of productivity systems that ignore fluctuating energy levels
What You'll Receive
83 pages of instruction, guided exercises, and complete templates—from Quick Start Guide to deep dive—transforming a simple daily action into a sustainable practice for a life of unlimited possibility, no matter where you're starting from.
Format: Digital PDF Download (Instant email delivery)
- Designed in US Letter (8.5" x 11")
- Prints perfectly on A4—your printer will auto-resize with no loss of quality
- Ideal for slipping into a binder or folder, wherever you are in the world
What You'll Find Inside
Core Practice
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Expanded teaching on the triad of Heart, Door, and Key—understand how to assess your capacity, choose your focus, and take action
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Daily Pages with guided prompts to help you assess your Heart, choose your Door, and unlock it with your Key
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Tender, Steady, and Full language throughout—so the workbook adapts to you at every capacity level
Protection & Grounding Tools
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The Leech & Gate — Prepare for difficult thoughts and disruptions before they derail your day
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Ward Bell and Waistcoat Protocol — Reset tools to ground yourself when you're knocked off course
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The Leech Trap — Boundary-setting skills to protect your energy from draining situations
Reflection & Pattern Recognition
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The Mirror — Daily reflection practice for reframing experiences and building self-awareness
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Ward Rounds — Turn today’s work into tomorrow’s resilience by reviewing what worked and what didn’t
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Ward Maps — Weekly and monthly reflection pages to track progress and recognize patterns over time
Neural Pathway Work
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Find Your Rats — Retrain your brain to spot signs of support and opportunity (especially when your default wiring focuses on threats)
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The Key Ring — Build your personal arsenal of tools and practices that actually work for your mind
What Results to Expect
With consistent use, the Keys & Doors Method helps you:
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Build reliable momentum even on low-capacity days (because strategic 5-minute actions compound)
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Eliminate wasted effort by matching your actions to your actual capability
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Identify patterns that help you anticipate challenges and leverage your peak windows
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Increase your range of what's possible on different types of days
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Create cumulative results through reflection and strategic brain-retraining
This isn't about managing limitations—it's about maximizing progress across your actual capacity range, building a practice that turns variable energy into consistent forward motion.
What People Are Saying
"This is the first system I've actually stuck with for more than a week. On rough days, I do the 5-minute version. On good days, I go deeper. It finally works WITH my ADHD brain instead of fighting it." — Eric S.
"The 'Tender, Steady, Full' framework completely changed how I approach my day. I'm not wasting energy on things I don't have capacity for—and somehow I'm actually getting MORE done." — Sara R.
"Since incorporating the 'Find Your Rats' practice, I have so much fun looking for synchronicities and support throughout my day so that I can document them before bed. It gamified science-backed positivity and I can feel the fog of depression lifting." — Ash D.
"The Leech & Gate practice has been a game-changer. I can actually prepare for difficult situations now instead of just being blindsided by them. And I had the courage to say NO to something I never thought I could." — Brandon M.
Instant Digital Download
Purchase once, print as many times as you need. Start using your workbook within minutes of purchase.
Frequently Asked Questions
Do I need to know about the Keys & Doors Method already? No. This workbook includes complete instruction from the ground up. It's designed for both newcomers and experienced users.
How long does the daily practice take? That’s the power of variable capacity—it scales to your available energy. Quick version: 5 minutes per day. Full version: 20–30 minutes per day.
Can I use this digitally or do I have to print it? Either works! Print the pages you need or fill them out on a tablet.
What if I miss days? The KDM is designed for real life, not perfection. Pick it back up whenever you're ready—just assess your Heart that day and continue building momentum from there.
