Guided programs
Structured courses, day by day
What a structured program adds
A curriculum, not a playlist
Each day builds on the last, so skills accumulate instead of being sampled at random.
Removes planning fatigue
The sequence is decided. You open the app and today's session is already waiting.
Realistic daily doses
Most sessions run 10 to 20 minutes — long enough to matter, short enough to survive a busy week.
Progress you can resume
Miss a week and the program waits at the day you left, without resetting anything.
Why the multi-week format matters
The strongest evidence in this space is for structured courses rather than isolated exercises. Mindfulness-Based Stress Reduction, an eight-week curriculum with daily home practice, shows moderate improvements in anxiety, depression and pain across dozens of randomised trials, and Mindfulness-Based Cognitive Therapy roughly halves relapse risk in people with recurrent depression. What distinguishes them from ad-hoc practice is the dose and the sequence: consistent daily practice over weeks, with each session assuming the last. Digital self-guided versions produce smaller effects than in-person groups, and completion is the main variable — which is why the daily structure exists.
How to get through a program
- 1
Choose one program that matches the problem you would most like to be smaller in two months.
- 2
Block the same slot every day in your calendar before you begin — the time is the commitment, not the intention.
- 3
Do day one today, not tomorrow. The gap between enrolling and starting is where most programs die.
- 4
Keep the sessions in order; later days assume the skills of the earlier ones.
- 5
When you miss days, resume where you stopped rather than restarting or trying to catch up.
- 6
At the end, pick one practice from the program to keep permanently and let the rest go.
Finishing what you start
- ✦Shorter is better than perfect: a five-minute version of today's session still counts as done.
- ✦Expect week two to feel flat. That dip is the normal shape of these courses, not a sign it is not working.
- ✦Write one line after each session about what you noticed — it doubles as a progress record.
- ✦Turn on a single daily reminder at your chosen time and ignore everything else.
- ✦If a program consistently does not fit your life, switch to a shorter challenge rather than dropping out entirely.
Choosing a program
| Program | Length | Best for |
|---|---|---|
| MBSR mindfulness | 8 weeks | Chronic stress, racing mind, pain |
| 21 days of gratitude | 3 weeks | Low mood, negativity bias |
| 14 nights of better sleep | 2 weeks | Trouble falling or staying asleep |
| 30-day movement | 1 month | Low energy, sedentary weeks |
| Anxiety skills | 4 weeks | Frequent worry and physical tension |
All programs are free, self-paced, and can be paused and resumed at any point.
Questions people ask
How much time do I need each day?+
Ten to twenty minutes for most programs, plus a minute or two to log the session. The sleep program is mostly changes to what you already do at night rather than extra time.
What if I fall behind?+
Nothing is lost. Programs are self-paced: the next unfinished day stays waiting, and there is no penalty for a gap. Resuming beats restarting almost every time.
Is this the same as real MBSR?+
It follows the same eight-week structure and practices, but a certified MBSR course includes a live teacher and a group, which contribute meaningfully to the outcomes. Treat this as a faithful self-guided version, not a certified course.
Programs, challenges or habits — which should I use?+
Programs teach a skill over weeks, challenges build one behaviour in one to three weeks, and habits track things you have already decided to keep. Many people do a program and then move its best practice into habits.
Do I need an account?+
You can browse and practice as a guest, but signing in is what saves your place in a multi-week program across devices.