Hayley Charlton

Too Much Noise - The 3AM Club...

A fierce and intimate collection for overthinkers, night wanderers, and healing hearts. Perfect for anyone who feels everything — especially when the rest of the world is asleep.

✨ Coming Soon

New books are coming — raw, honest, and written for the ones who lie awake thinking too much.
If your mind gets loud at night, these are for you.

Stay Unfiltered, 
Hayley x

Too Much Noise –  The 3AM Club… isn’t just a book — it’s a hand to hold when your brain won’t switch off and the silence feels too loud. Written for the overthinkers, the insomniacs, and the souls who carry too much alone, this is your late-night lifeline. Blending poetry, raw prose, and fiercely honest reflections, this book sits with you in the moments when nothing else can. It doesn’t try to fix you. It doesn’t feed you false positivity. Instead, it speaks your language — the language of worry, overthinking, emotional spirals, and the haunting weight of “what ifs.” Where other self-help books demand action or solutions, Too Much Noise – The 3AM Club… offers something rarer: understanding without judgment. It’s written by someone who’s been there — not just once, but often — and knows that sometimes, what you need most isn’t advice, it’s resonance. You’ll find:
  • Gentle truths for the nights when your chest is too tight to cry
  • Fierce reminders that you’re not broken, even if you feel like you are
  • Words that feel like they came from your own heart
  • Space to breathe, reflect, and not have it all together
This book isn’t polished. It’s real. It’s for the brave ones still learning how to rest. How to trust. How to feel safe in their own skin — even when the noise inside gets deafening. Perfect for anyone in the middle of a quiet war with their own thoughts — Too Much Noise – The 3AM Club… doesn’t ask you to be okay. It just promises you’re not alone.

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    Your Reset Starts Here

    Sometimes the smallest step is the one that makes life feel lighter.

    • Words when you freeze: simple scripts for tough moments.
    • Quiet the noise: quick prompts that bring clarity fast.
    • Reset on the go: grounding exercises you can use anywhere.

    These aren’t about pushing harder—they’re about giving yourself space. Space to breathe. Space to reset. Space to remember you don’t have to carry it all alone.

    Too Much Noise – The 3AM Club

    For the women whose minds race when the world goes quiet.

    • Truth at 3AM: The thoughts you can’t silence when the world is asleep.
    • Flux & Worry: The in-between spaces where nothing feels steady.
    • Safe Belonging: Words that remind you you’re not alone in the dark.

    If you’ve ever felt wide awake at 3AM — carrying too much, thinking too fast — this is for you.

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      This isn’t about pushing through. It’s about finding your way back — to calm, to clarity, to yourself.

      • Step 1: Pause the spiral — simple resets that ground you in the moment.
      • Step 2: Rebuild steady boundaries — no guilt, no apology, just solid ground.
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      This is where burnout starts to lift. Small steps. Real shifts. A way back that actually lasts.

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      No more pushing through. No more white-knuckling it. Here’s where it shifts:

      • Truth 1: Forcing it isn’t working — and it never will.
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      Core Modules

      Raised in Fear — Why You Feel This Way

      Make sense of survival modes (fawn, freeze, fight/flight), self-blame, and your nervous system—so change feels possible.

      Module 1

      The Rules You Learned to Survive

      Spot the “be nice, be useful, be quiet” rules, perfectionism, and over-functioning—then start unhooking them.

      Module 2

      Boundaries That Hold

      Language that works under pressure: clear lines, practice responses, and consequences that don’t wobble.

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      The Red-Flag Decoder

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      Boundary Scripts Library

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      Conversation Planner

      One-page map for your line, your words, and your exit—so hard talks don’t spiral.

      One-Pager

      Guilt Reframe Prompts

      Short prompts that unhook “I’m the problem” and replace it with clarity and choice.

      Prompt Pack

      Weekly Reset Checklist

      10-minute review to reset, reclaim energy, and choose one next right thing.

      Checklist

      Boundary Map

      Simple visual: your Yes / No / Maybe zones and responses when lines are crossed.

      Visual Map

      Hard-Day Audio

      Short audio pep-talks for the “I can’t” moments—so you don’t white-knuckle alone.

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      Done Pretending™

      You’ve carried it all, kept it together, and smiled through the cracks.
      Done Pretending is where the mask comes off — and you finally get tools that stick.

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