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A personalized, easy-to-use self-care guide designed to help you choose supportive practices based on your time, energy, and stress patterns.
For the moments when care needs to be easier to see, choose, and begin.
Personally created by Dr. Jennifer McManus, PhD, drawing on over two decades of experience in professional psychology, with thoughtful attention to what your life is asking of you.
What Is a Bespoke Self-Care Menu?
A Bespoke Self-Care Menu is a highly customized, visual self-care guide personally created by Dr. Jennifer McManus, PhD, based on what you share in your questionnaire.
Drawing on over two decades of experience in professional psychology, she shapes your menu through a stress-relief and self-compassion lens.
It is designed to help you choose supportive practices based on your stress patterns, time and energy, sensory preferences, and favorite supports.
Instead of another generic list of self-care ideas, your menu turns the thoughtful reflection you share up front into a personalized guide you can return to later, so you do not have to start from scratch every time stress shows up.
That is part of what makes the questionnaire meaningful. You take time once to consider what supports you, what overwhelms you, what feels realistic, and what kind of care you are most likely to reach for. Then your menu holds that information in a clear, visual format for the moments when choosing feels harder.
This is a self-care tool created for real life.
Not for some future version of you with endless time and perfect habits.
For you, as you are now.
If this sounds like the kind of support you’ve been needing, you can order your menu below.
What Your Bespoke Self-Care Menu Includes
Personalized Self-Care Guide Created for you by Dr. Jennifer McManus, who will carefully review and integrate your questionnaire responses with psychological insight, compassion, and attention to your real-life context.
The practices on your custom menu are selected to feel like you, with thoughtful care behind the choices, so you do not have to keep sorting through generic ideas and wondering what fits.
Time-Based Practice Sections Practices organized for the daily demands of life, whether you have a few minutes, a short pause, or more time to restore, so care does not have to wait until your schedule clears.
Layered Practices For combining gentle supports when stress shows up in more than one way, or when you want to deepen your care in that moment.
Stress-Specific Suggestions Practices selected to support what is actually showing up, whether you need relaxation, grounding, comfort, encouragement, rest, or a shift in energy, so your care is more likely to match the moment.
Familiar Favorites A small collection of practices you already know can help you feel more like yourself, so familiar support is easy to find when your capacity is low.
Visual Spa-Inspired Format A calming, beautifully visual menu designed to be inviting, not like another text-heavy worksheet, so returning to your care can feel supportive instead of overwhelming.
Private Customization Questionnaire After ordering, you’ll receive a private questionnaire where you can share your stress patterns, preferences, sensory needs, color palette, and what you would most love to see, along with anything you would rather leave off. You stay in control of what you share.
Give me 30 minutes of your time with the questionnaire, and I will provide you with a personalized self-care menu designed to help you choose supportive practices that fit your real life.
ORDER YOUR BESPOKE SELF-CARE MENU
Choose the level of support that feels most aligned with the experience you want.
Bespoke Self-Care Menu
Price: $150
Includes:
A visual digital self-care menu customized to your preferences
Compassionate creation by Dr. Jennifer McManus, PhD, guided by your questionnaire responses
A pre-recorded video walkthrough to help you begin using it with ease
Bespoke Self-Care Menu and Strategy Session
Price: $300 total
For those who want to take the personalization deeper. Includes everything with the menu, plus:
A live 1-hour strategy session after you receive your menu & recorded walkthrough
Personalized support for weaving your menu into your routines, stress patterns, and real life, with the benefit of a psychology-informed perspective.
Minor revisions to your menu, as indicated during the strategy session, including adjusting practices, changing wording, or revising colors
This option is best for you if you want to take the personalization one step further with a live strategy session and small adjustments to your menu that could make it feel even more aligned with your life.
A note on availability: To protect the care and attention given to each custom menu, only a limited number of orders are accepted each week. Once that capacity is reached, new orders will pause until the next weekly order window opens.
FREQUENTLY ASKED QUESTIONS BEFORE ORDERING
About the Menu
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A Bespoke Self-Care Menu is a personalized, visual self-care guide shaped from your questionnaire responses. It is designed to help you choose supportive practices based on your time, energy, stress patterns, preferences, and what you need most.
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Yes, you could. This option is for people who want the brainstorming, sorting, customization, and visual organization done for them, based on their own responses. It is also more than a list. It is a beautifully designed self-care tool created to make supportive care easier to reach for in everyday life.
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Knowing what helps and choosing what fits in a stressed moment are not always the same thing. This menu is designed to help with the choosing, so your self-care options feel easier to reach for when stress or decision fatigue shows up.
Ordering and Delivery
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After you order, you will receive an order confirmation along with your Bespoke Self-Care Menu welcome kit delivered to your email address. Your welcome kit will include guidance for completing the questionnaire and the questionnaire itself.
If you ordered the Menu and Strategy option, you will also receive information about scheduling your strategy session.
Once your completed questionnaire is received, the 7-day custom creation process begins. Your responses guide the creation of your menu. This is not an automated result or a generic template.
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Please allow 7 days from the date you complete your questionnaire to receive your Bespoke Self-Care Menu.
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You will receive a PDF of your menu along with a link to the pre-recorded video walkthrough.
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Yes. You may print your menu or use it digitally on your phone, tablet, or computer.
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Between 5 and 8 orders will be accepted per week. Once those spots are filled, new orders will be paused until the next order window opens.
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Creation of your Bespoke Self-Care Menu cannot begin until the questionnaire is completed.
Questionnaire and Customization
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Yes. The questionnaire is an integral part of the custom creation process. Your responses help shape your menu by giving Dr. Jennifer McManus a clearer understanding of your stress patterns, self-care preferences, and supportive context, so your menu can be designed with care and thoughtful attention to what you choose to share.
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The questionnaire is shared after purchase because it begins the personalized creation process for your menu. You’ll also receive guidance to help you complete it thoughtfully and comfortably, with space to share only what feels right for you.
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No. You decide what you share. The questionnaire is designed around self-care preferences, stress patterns, sensory needs, time constraints, design preferences, and supportive context. You do not need to share anything that feels too personal or uncomfortable.
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Your questionnaire responses are used only to create your Bespoke Self-Care Menu and related Strategy Support session, if applicable. They are handled privately and reviewed thoughtfully to help shape a menu that reflects your preferences, stress patterns, and support needs. They are not used for therapy, diagnosis, mental health treatment, or any other purpose.
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Yes. You will be asked about colors and design preferences when completing your questionnaire, with opportunities to share details about what feels most supportive to you.
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Yes. You will be asked what you would love to see on your self-care menu, along with anything you would rather leave off.
Strategy Session and Revisions
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The strategy session is a live Zoom meeting with Dr. Jennifer McManus after you receive your menu and walkthrough video. During our time together, we will talk through how your menu might fit your routines, stress patterns, and current season of life.
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The strategy session happens after you receive your Bespoke Self-Care Menu and walkthrough video. This allows us to use your completed menu as the focus of the session.
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Revisions are included if you select the Menu and Strategy order option. These revisions may include changing practices, wording, or colors.
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The Menu and Strategy option is best for you if you want a live support meeting and revisions to help your menu feel even more aligned with your life.
Scope and Refunds
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No. This is not therapy. The Bespoke Self-Care Menu is a custom-designed self-help resource. It is not therapy, diagnosis, crisis support, or individualized mental health treatment.
The strategy session is not therapy either. It is a self-care coaching session focused on helping you use your Bespoke Self-Care Menu in your daily life.
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Because the custom process begins immediately after purchase, including questionnaire access and reserved creation time, refunds are not available after purchase.
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This self-help resource is not a substitute for crisis support or mental health treatment. If you are in crisis, please contact emergency services, a local crisis line, or a qualified mental health professional in your area.
Ready for Self-Care That’s Easier to See, Choose, and Begin?
You do not need a perfect self-care routine.
You need self-care that can meet you in the life, time, and energy you actually have.
Let your menu be shaped through a compassionate, psychology-informed process that honors what your life is asking of you.
Give your future self a clear path to the care that restores you.
