Not sure where to start?

Try the Personal Concerns Inventory (PCI) to clarify what to focus on, or start with Relaxation Therapy for guided meditation.

Take PCI
Try Relaxation Therapy

Self-Care Tools Grounded In Psychology

Whether you're just getting started with self-care or building momentum, the Mulry Method offers a clear, self-guided path to lasting personal change.

  • Abstract figure in deep thought with flowing lines — visual concept for taking the Personal Concerns Inventory (PCI).
  • Woman lying back on a couch wearing headphones, peacefully listening during golden-hour light — representing Relaxation Therapy practice.
  • Sprinter launching from starting blocks with AI energy effects — representing peak performance in In The Zone Skills Training.
  • 3D render of Backcare Program cases — Relaxation Therapy, Freedom From Back Pain, Watch Your Back — displayed with original In the Zone book on dark background.
  • Stacked smooth stones on a pebble surface with blurred greenery — representing balance and structure in the Mulry Method 10-Step Self-Care system.

Your Self-Care Journey Starts Here

Explore at your own pace. Everything is free to use. Take your time, revisit often, and use what speaks to you. Begin with the guide or dive into one of the core tools below:

Take the PCI

10-Step Self-Care Guide

A complete path to learning the Mulry Method

Take the PCI

Personal Concerns Inventory (PCI)

Gain insight into your goals and challenges so you can focus your efforts where they matter most

Try Relaxation Therapy

Relaxation Therapy

Use guided meditation techniques to calm your mind and restore balance

Try Relaxation Therapy

In The Zone E-Book

Build mind-body unity with breath, posture, and focus for lasting change

Try Relaxation Therapy

PPP E-Book

For those who know personal excellence is a journey of self-discovery and growth

More Free Resources

The Mulry Method includes a variety of tools and programs to support focus, resilience, and long-term well-being. These options can help you apply what you’ve learned and continue building momentum:

  • In the Zone Skills Training: A 40-lesson video series that builds mind-body integration, emotional regulation, and performance through techniques grounded in Social Learning Theory and Polyvagal Theory. It’s a structured path toward developing self-command and an Internal Locus of Control.
  • Backcare Programs: A practical, movement-based series designed to prevent injury, improve posture, and reduce tension. These programs teach you how to move safely, stretch effectively, and restore balance, essential tools for long-term back health.
  • The Blog: Reflections and guidance from Dr. Mulry on personal growth, resilience, and the deeper thinking behind each element of the Mulry Method.

Each plays a unique role in supporting your progress, offering clarity, practical guidance, and a deeper understanding of what meaningful self-care can look like in daily life.

Why The Mulry Method Works

The Mulry Method offers a self-directed approach to personal growth, using practical techniques and consistent practice to help you build habits that last. It supports focus, emotional balance, and physical well-being, grounded in psychology and informed by science.

Wherever you begin, the Mulry Method is here to support your path to lasting Self-Care.

Disclaimer: All resources provided through the Mulry Method Website are for informational purposes only and do not replace professional medical advice, diagnosis, or treatment.

5-Step Method: Internal Locus of Control

Build confidence, personal responsibility, and lasting change with a proven five-step process designed to strengthen your internal locus of control and guide your self-directed growth.

Learn More
5-step process to develop Internal Locus of Control: define the problem, calm nerves, set goals, take focused action, and measure progress.

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