Four small programs for the mind, each built from a technique with real evidence behind it. Everything runs in your browser and is stored only on your device — nothing is uploaded. Not therapy, not a crisis service; if you are in danger, contact your local emergency number.
Box breathing & paced breathing. Follow the ring: inhale as it grows, hold, exhale as it shrinks. Aim for slow, low breaths into the belly. Two or three minutes is enough to feel the shift.
Completed cycles: 0 · stop if you feel light-headed.
Single-task in protected blocks. Attention is finite and switching is expensive. Pick one task, run a focus block, then take a genuine break. Repeat. A soft chime marks each transition.
Unhook from a sticky thought. From acceptance & commitment therapy (ACT): the aim isn't to argue with the thought or delete it, but to change your relationship to it — to hold it lightly instead of being fused with it.
A CBT thought record. When a feeling spikes, there's usually an automatic thought underneath it — often bent by a predictable distortion. Catch it, weigh the evidence, and write a fairer version. Records are saved privately in this browser.
Want the reasoning behind each tool? The field guide covers the mechanisms — predictive processing, cognitive distortions, defusion, and the physiology of slow breathing — in plain language.