5-4-3-2-1 Grounding
Ground · 3 min
Pulls attention out of spiralling thoughts and back into present-moment sensory data.
Mind
0/2 · TodayMind is where you work with attention and interpretation: what you focus on, what you can control, and how you frame it. Grounding, reframing and the control exercise all count toward your Mind goal.
Please read
A skills tool, not counseling or therapy
This is skills practice and habit building. It is not therapy, diagnosis, or a substitute for counseling. Reframing and vocabulary work best alongside real conversations — with people you trust, and with a licensed professional when you need one.
Reach out to a professional if…
- Low mood, worry, or numbness most days for two weeks or more
- Sleep, appetite, work, school, or relationships are slipping
- You're using alcohol, substances, food, or scrolling to cope
- Anger or panic is showing up faster than you can regulate it
- After grief, trauma, or a major life change that still feels stuck
- These practices help in the moment but nothing is shifting over weeks
Where to start
- Your GP or primary care doctor — the simplest first door.
- An employer EAP, school or campus counseling service.
- A licensed therapist directory, or a community mental-health service.
- Asking for help early is a skill, not a failure — it's the same growth mindset this app runs on.
In crisis or thinking about harming yourself? Contact emergency services now, or a crisis line — in the US call or text 988; in the UK call 111 or Samaritans on 116 123.
How am I feeling right now?
One tap, logged. You'll get a more precise word for it, and the practice that fits that state — no typing required.
Quick plan for today
Two taps, no searching. Tell us what today feels like and get one or two things to do right now — for the moment you're in. Your full mind plan below is where the longer-term habits live.
Your personalized mind plan
Answer the two questions above and everything below gets star-rated for you. Until then, here's the full library of thought and feeling practices.
0 mind points today
0 of 5 practice areas covered today · balance beats volume
My plan — what I'm committing to
Nothing committed yet. Add anything below with “Add to plan”, then set how often you'll realistically attempt it — a small honest frequency beats an ambitious one you drop.
💭Run one thought through the Reframe Lab
★★★★★Thoughts · 4 min · +12 pts
Take the thought that's loudest today and walk it through catch → name the distortion → test the evidence → write the balanced version. Doing it on paper (or here) matters more than doing it in your head.
💭Sort today's stressor: control vs. no control
★★★★★Thoughts · 3 min · +8 pts
Write the stressor, then decide honestly: inside my control, or outside? For anything outside, name the one adjacent thing that IS yours — usually your preparation, your words, or your next hour.
💭Map one moment on the cognitive triangle
★★★★★Thoughts · 5 min · +10 pts
Pick a moment that stung. Separate the situation (facts only), the thought, the feeling, and what you did. Seeing them separated is what makes the loop editable.
💭Name the distortion out loud
★★★★★Thoughts · 2 min · +6 pts
When a thought lands, label its shape before arguing with it: catastrophising, mind-reading, all-or-nothing, should-statement, personalising. Naming the pattern creates the gap.
💭Schedule a 10-minute worry window
★★★★★Thoughts · 10 min · +10 pts
Pick a fixed time. Outside it, when a worry arrives, jot one line and postpone it. Inside it, worry deliberately — most items lose their charge by the time you arrive.
💭Two columns: evidence for, evidence against
★★★★★Thoughts · 6 min · +10 pts
Literally two columns. Only facts a camera would catch go in — not feelings, not predictions. Then write the sentence a fair-minded observer would say.
💭The friend test
★★★★★Thoughts · 2 min · +6 pts
Ask: if my closest friend said this exact sentence about themselves, what would I say back? Then say that to yourself, out loud, in the second person.
💭Decatastrophise: 'and then what?'
★★★★★Thoughts · 4 min · +8 pts
Follow the feared outcome all the way to the end, asking 'and then what would I do?' at each step. Anxiety usually stops at the cliff edge; walking past it finds the coping.
💭Design one small behavioural experiment
★★★★★Thoughts · 8 min · +14 pts
State the prediction ('if I speak up, they'll think I'm stupid'), pick a small real test, run it this week, and write what actually happened. Data beats debate.
The Cognitive Triangle
Four taps maps one real moment. You can't order a feeling to change, but changing a thought or an action moves the whole loop.
1 · The situation
Facts only, like a camera would record it.
Part 1
Learning about my thoughts
Thoughts are the corner of the triangle you can question. Sort what's yours to control, then test and rewrite the thought itself.
The Sphere of Control
Anxiety spikes when we spend energy outside our control. Sort each card with one tap — inside or outside — and collect a concrete next step for everything that's actually yours.
Outside my control
Inside my control
0
cards land here
Card 1 of 10
The traffic / the weather
Add your own stressor
Reframe Lab
One complete activity: catch the thought, learn to name the trap it's using, test it against evidence, then write the balanced version. Four steps, about four minutes, and it earns Mind points.
0
reframes today
- 1. Catch it
- 2. Spot the trap
- 3. Test it
- 4. Rewrite it
- 5. Done
What's the thought, in its own words?
Part 2
Learning about my feelings
Feelings are data, not orders. Build the words to name them precisely, then practise the skills that shift them.
Feelings Vocabulary Builder
Emotional granularity — using precise words instead of 'bad' or 'stressed' — predicts better regulation. This is a skill you build by repetition, one word at a time.
0/20 words used in your own sentence
Today's word · 10 seconds
Settled
Body and thoughts moving at the same, slower speed.
Use instead of: “fine”
Match the word · one tap
Quiet satisfaction — nothing missing right now.
Browse by feeling family
Frustrated
Blocked from something you're trying to do.
Use instead of: “angry”
Resentful
Anger held over an unfairness that wasn't repaired.
Use instead of: “angry”
Irritable
Low threshold for annoyance — often tired, hungry or overloaded.
Use instead of: “angry”
Indignant
Anger on behalf of a value being violated.
Use instead of: “angry”
Skills Lab
Guided, timed practice for emotional regulation and balance — one skill at a time.
Name It to Tame It
Regulate · 2 min
Labelling an emotion with precision reduces amygdala activation and restores choice.
Urge Surfing
Regulate · 3 min
Urges peak and fall within minutes. Riding one out teaches your brain you can tolerate it.
Opposite Action
Balance · 3 min
When an emotion's urge doesn't fit the facts, acting opposite changes the emotion.
Part 3
Check your progress
Once you've practised, re-take the check-up to see which skill area is growing and which one is thinnest.
Emotional Intelligence Check-Up
A 12-item self-assessment across four regulation domains. Retake it weekly to see movement, then let it steer your practice.
1. I can name what I'm feeling with a specific word, not just 'fine' or 'stressed'.
2. I notice stress in my body early — before it becomes overwhelm.
3. I can tell the difference between a feeling and a fact about myself.
4. When I'm activated, I have a reliable way to bring my body back down.
5. I can pause between the urge and the action, even when I'm upset.
6. I can hold a difficult feeling without numbing, scrolling, or snapping.
7. I stay curious about other people's perspective, even in conflict.
8. I ask for support when I need it instead of withdrawing.
9. I speak to myself the way I'd speak to someone I care about.
10. My week includes rest that actually restores me.
11. My body gets movement that I don't resent.
12. I spend time on things that matter to me, not only things that are due.
0/12 answered