Common questions,
straight answers.

Hello Me is a 10-module self-talk mastery system built by Raymond McCrossan at Self Truth Systems. It's designed to help you recognise, retrain, and rebuild the way you talk to yourself — across 24 domains of self-talk, over 90 structured days.

The programme includes 72 evidence-based self-talk scripts, a day-by-day 90-day plan, active and passive practice methods, and a 12-month follow-on programme. It's grounded in CBT (Cognitive Behavioural Therapy) and neuroplasticity research — built to work the way the adult brain actually changes, not the way the self-help industry assumes it does.

Hello Me is for anyone who recognises that their inner dialogue is holding them back — and wants a structured, evidence-based way to change it.

You don't need any background in psychology or therapy. You don't need to have hit a crisis point. You just need to be honest enough to notice the voice — and committed enough to do something about it.

If you've tried positivity or affirmations and found them hollow, this system was specifically built for you.

Affirmations ask you to repeat something until you believe it. The problem is that if your current self-talk is strongly negative, an affirmation just collides with it — and the existing belief usually wins.

Hello Me works differently. Rather than trying to overwrite negative self-talk with positive statements, it applies CBT techniques to examine whether the negative self-talk is actually accurate. Most of the time, it isn't. Once you can see that, the ground shifts.

The scripts in Hello Me are grounded in this approach — not cheerleading, but cognitive restructuring. The difference is not motivational. It is neurological.

Lifetime access. You buy once and the programme is yours to return to whenever you need it. There are no subscription fees, no renewal costs, and no expiry date.

Yes. If you work through the first module and don't feel Hello Me is right for you, get in touch within 14 days of purchase and we'll refund you in full — no questions asked.

The work does require genuine commitment. But the guarantee exists because we're confident in the system, not because we want to make refunds difficult.

Hello Me is a self-directed programme — not a therapeutic service, and not a substitute for professional mental health support. If you're dealing with clinical depression, anxiety disorders, trauma, or other serious mental health conditions, please speak with a qualified professional.

For people who are broadly functioning well but recognise that their inner dialogue is limiting them — in work, relationships, self-belief, or daily performance — Hello Me provides a structured, practical toolkit that sits outside the clinical space. It draws on CBT principles without being therapy.

The 90-day plan is structured around three phases:

Days 1–30 — Awareness: Learning to catch your self-talk in real time. Identifying patterns. Building the observational habit before changing anything.

Days 31–66 — Intervention: Applying the Self-Talk Ladder framework. Active practice with targeted scripts. Building new neural pathways through deliberate repetition.

Days 67–90 — Consolidation: Embedding the changes. Passive practice integration. Preparing for the 12-month follow-on programme.

The 90-day number isn't arbitrary — it's built around Phillippa Lally's UCL research showing habit formation takes an average of 66 days, with a 24-day buffer for real-world inconsistency.

None at all. Hello Me is designed to be completely self-contained. The relevant science is explained clearly within the programme — you don't need to bring any prior knowledge. If you already have a background in psychology or CBT, the programme will still give you things you haven't encountered in a practical, applied format.

The Self-Talk Profile Assessment is a free 45-question tool that scores your inner dialogue across 15 domains — from Self-Worth to Sleep.

It takes around 8 minutes to complete, and results are instant. You'll receive a scored breakdown showing where your self-talk is currently strongest and where it's holding you back, along with your first 30/60/90-day priorities.

It's a useful starting point before Hello Me — a good way to understand exactly where your effort will have the most impact. Take the free assessment →

You'll receive immediate access to the full Hello Me programme. Module 1 is designed to be started the same day — it's structured specifically to give you something actionable from the first session.

You'll also receive your 90-day plan, your 72 scripts library, and everything else included in the programme. The 12-month follow-on content activates at day 90.

If you have any issues accessing the programme, contact raymond@selftruthsystems.com directly — responses are same-day.

Module 8 addresses this directly. Falling off track is built into the system — the 90-day plan has a 24-day buffer specifically because real life is inconsistent. There is a restart protocol in the course, and the structure is designed to re-engage you without guilt or excessive backtracking.

The expectation isn't perfection. It's consistency over time — and the system accounts for the gap between the two.

Yes — Hello Me is complementary to therapeutic work, not a replacement for it. If you are in active therapy, let your therapist know you are doing this work. They will likely support it. The CBT foundations of Hello Me align closely with many therapeutic approaches.

If you are in crisis or dealing with acute mental health issues, please prioritise professional support first.

The daily practice is designed to fit into real life: a morning session of 10–20 minutes, a midday anchor of 30 seconds, and an evening reset of 5 minutes.

You can also use passive listening (background audio) during commutes, exercise, or routine tasks — this counts as part of the system, not a bonus add-on.

The structure is deliberately short because adult neuroplasticity works best through frequent, focused bouts — not long sessions.

Hello Me was specifically built for people who are sceptical of the self-help space. It does not use the language or methods of traditional self-help. There is no motivational framing, no spiritual language, and no "just believe in yourself" energy.

The approach is grounded in cognitive science and is direct, practical, and free of the mysticism that makes most people in this category distrust the whole category. If you've been waiting for something that treats you as an intelligent adult — this is what it looks like.

A community element is planned for a future version of the programme. For now, Raymond reads every message personally — if you have a question, a sticking point, or just want to check in, reach out at raymond@selftruthsystems.com. Every message is read personally and replied to.