The Rules You Actually Want to Live By. The Permission You Forgot You Had.

You're not the problem. You're just carrying the weight of too many expectations. BetterHelp’s Rewrite Guide is a free therapist-designed resource that can help you let go of the unwritten rules that no longer serve you and make space for what you actually need.

Begin your rewrite with support. We’ve partnered with Sophia Bush to offer her Work in Progress community one free month of therapy.

Download the free guide Claim your free month

*Offer valid for first-time users who pay out of pocket; cannot be combined with insurance. If insurance is used, the offer cannot be applied later. A valid payment method is required to redeem, and you will not be charged if you cancel within one month.
**Insurance availability, coverage, and cost may vary by state, plan, provider network, and therapist availability.

Work in Progress Listeners: Get 1 Free Month of Therapy

We're excited to partner with Sophia Bush and her Work in Progress podcast to donate 10,000 free hours of therapy to her listeners. Because rewriting the rules is easier when someone's in your corner.

Start your free month

Hear how Sophia stopped living by inherited rules and started her own rewrite.

“

Therapy gives you a space to ask questions. To get curious about where the rules came from, who decided them, and which ones you actually want to keep, and which ones you’re ready to let go of.

” - Sophia Bush

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Your Rewrite, In Four Steps

The Rewrite Guide is a compact framework to handle the big issues women face every day.

Recognize.

Name the rule you've been living by.

Question.

Ask if it still serves you.

Rewrite.

Replace it with a rule that gives you what you need.

Practice.

Live the new rule, one moment at a time.

Get the full Rewrite Guide

Feel the Impact Yourself: Apply to Our Therapist Impact Fund

Through our Therapist Impact Fund, BetterHelp is investing in therapist communities that support women worldwide—through a $100,000 contribution in scholarships and loan forgiveness. To date, we’ve awarded half a million dollars in scholarships to practicing and aspiring therapists.

Apply Now

Expectations: The Edit.

If you feel pulled in too many directions, therapy can help. See how Grammy-Winning Artist Kehlani and 2026 AMA Breakthrough Hip-Hop Artist Monaleo, as well as Las Vegas Aces Head Coach Becky Hammon (coming soon!), and others are naming the unwritten rules they carry, questioning the ones that no longer fit, and rewriting their stories—with support.

More support for your rewrite

The rules we inherit can feel especially loud when life changes. Whether you’re navigating infertility grief, dealing with perimenopause brain fog, or returning to work after maternity leave, therapy can offer space to process what you’re feeling, question the expectations you’re carrying, and decide what fits you now.

We Follow Rules. But We Can Also Change Them.

Join a therapeutic community that puts your mental wellness at the forefront with insights, tools, and expertise to help you rewrite the rules you never chose.

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