Self Improvement
Pick the thing you want to change.
Every session here starts with one choice. Name what you are working on, and the app builds the right session around it, at the length your day has room for.
191 topics · 14 themes · three lengths
How it works
One topic in, one session out.
The hub in the app says it plainly: "Pick what you'd like to work on. We build the right session around it and play it."
Behind each name sits an authored script, not something improvised on the spot. You choose the topic and the length, and the app assembles the settling in, the work, and the way back out.
That is the whole flow. One decision, then your eyes are closed.
Self-improvement
191 sessions, built around one thing you want to change.
Pick the need you can name. Every session comes in three delivery styles and three lengths, and the wording is written out before you press play.
Sleep 10
Getting to sleep, staying asleep, and the hours in between.
Deep Restorative Sleep
Sleep
Dream Recall
Sleep
Insomnia
Sleep
Jet Lag Reset
Sleep
Lucid Dreaming
Sleep
Mid-Night Wake-Ups
Sleep
Nightmare Relief
Sleep
Rapid Sleep Onset
Sleep
Shift Work Sleep
Sleep
Sleep Environment
Sleep
Anxiety & Stress 14
A lower idle for a mind that keeps scanning for the next thing.
General Anxiety
Anxiety & Stress
Health Anxiety
Anxiety & Stress
Interview Anxiety
Anxiety & Stress
Notification Overwhelm
Anxiety & Stress
Panic Management
Anxiety & Stress
Perfectionism
Anxiety & Stress
Phone Call Anxiety
Anxiety & Stress
Public Speaking
Anxiety & Stress
Racing Mind
Anxiety & Stress
Rumination
Anxiety & Stress
Social Anxiety
Anxiety & Stress
Test Anxiety
Anxiety & Stress
Waiting for News
Anxiety & Stress
Work Stress
Anxiety & Stress
Confidence & Self-Esteem 17
Walking in steadier, and how you speak to yourself when nobody is listening.
Assertiveness
Confidence & Self-Esteem
Blushing Response
Confidence & Self-Esteem
Body Image
Confidence & Self-Esteem
Career & Workplace Confidence
Confidence & Self-Esteem
Fear of Failure
Confidence & Self-Esteem
Growing Older Well
Confidence & Self-Esteem
Imposter Syndrome
Confidence & Self-Esteem
Leadership Presence
Confidence & Self-Esteem
Lifting Heavy
Confidence & Self-Esteem
People Warm to You
Confidence & Self-Esteem
Saying No
Confidence & Self-Esteem
Self-Confidence
Confidence & Self-Esteem
Self-Esteem
Confidence & Self-Esteem
Self-Love
Confidence & Self-Esteem
Self-Worth
Confidence & Self-Esteem
Speaking Up in Meetings
Confidence & Self-Esteem
Stage Fright
Confidence & Self-Esteem
Performance 19
Focus, practice, nerves, and the work you do when it counts.
Athletic Recovery
Performance
Building Muscle
Performance
Creative Block
Performance
Creativity
Performance
Deep Work & Learning
Performance
Focus
Performance
Language Learning
Performance
Memory Improvement
Performance
Mental Arithmetic
Performance
Music Practice
Performance
Race Day
Performance
Reading More
Performance
Revision & Cramming
Performance
Running / Movement Form
Performance
Sharing Your Work
Performance
Speech Fluency
Performance
Sports Performance
Performance
Study Focus
Performance
Writer's Block
Performance
Habits & Addictions 23
The things you keep doing, and stopping doing them.
Alcohol Moderation
Habits & Addictions
Caffeine Dependence
Habits & Addictions
Cannabis Moderation
Habits & Addictions
Compulsive Shopping
Habits & Addictions
Doomscrolling
Habits & Addictions
Gambling Recovery
Habits & Addictions
Gaming Balance
Habits & Addictions
Hair Pulling and Skin Picking
Habits & Addictions
Housework Without Dread
Habits & Addictions
Letting Go of Clutter
Habits & Addictions
Nail Biting
Habits & Addictions
Nicotine Pouches
Habits & Addictions
Phone & Social Media
Habits & Addictions
Pornography Use
Habits & Addictions
Procrastination
Habits & Addictions
Quit Caffeine
Habits & Addictions
Quit Cannabis
Habits & Addictions
Quit Pornography
Habits & Addictions
Smoking Cessation
Habits & Addictions
Stop Drinking
Habits & Addictions
The Gym Habit
Habits & Addictions
The Running Habit
Habits & Addictions
Vaping Cessation
Habits & Addictions
Mood & Disposition 16
The baseline you live at day to day, rather than any single crisis.
Anger Management
Mood & Disposition
Caregiver Burnout
Mood & Disposition
Comparison and Envy
Mood & Disposition
Compassion
Mood & Disposition
Equanimity
Mood & Disposition
Expecting Good Things
Mood & Disposition
Gratitude
Mood & Disposition
Happiness
Mood & Disposition
Homesickness
Mood & Disposition
Joy
Mood & Disposition
Loneliness
Mood & Disposition
Long-term Grief
Mood & Disposition
Patience
Mood & Disposition
Positivity
Mood & Disposition
Resilience
Mood & Disposition
Seasonal Low Mood
Mood & Disposition
Relationships 16
Other people: the ones you keep, the ones you lost, the ones you avoid.
Attracting a Partner
Relationships
Co-Parenting Calm
Relationships
Communication
Relationships
Dating App Fatigue
Relationships
Deep Listening
Relationships
Difficult Family Gatherings
Relationships
First-Date Calm
Relationships
Forgiveness
Relationships
Going Through a Divorce
Relationships
Healing a Breakup
Relationships
Healthy Boundaries
Relationships
Making Friends as an Adult
Relationships
Parenting a Toddler
Relationships
Partner Appreciation
Relationships
Relationship Jealousy
Relationships
The In-Laws
Relationships
Money & Career 13
Earning, spending, asking, and the story you tell yourself about both.
Abundance Mindset
Money & Career
After Redundancy
Money & Career
Career Advancement
Money & Career
Email Confidence
Money & Career
Income Anxiety
Money & Career
Interview Success
Money & Career
Negotiation
Money & Career
Overspending
Money & Career
Remote Work Focus
Money & Career
Sales Performance
Money & Career
Scarcity Mindset
Money & Career
The Freelance Life
Money & Career
Working From Home Boundaries
Money & Career
Weight & Eating 11
Appetite, habit and body image, worked as behaviour rather than willpower.
Binge Eating
Weight & Eating
Emotional Eating
Weight & Eating
Exercise Motivation
Weight & Eating
Fast Food Habit
Weight & Eating
Gastric Band Hypnosis
Weight & Eating
Hydration
Weight & Eating
Intuitive Eating
Weight & Eating
Keeping It Off
Weight & Eating
Late-Night Snacking
Weight & Eating
Sugar Cravings
Weight & Eating
Weight Loss
Weight & Eating
Pain & Body 18
Discomfort, tension and the parts of the body that will not let go.
Asthma & Breathing
Pain & Body
Childbirth Preparation
Pain & Body
Chronic Fatigue
Pain & Body
Chronic Pain Management
Pain & Body
Dental Anxiety
Pain & Body
Fibromyalgia
Pain & Body
Headache & Migraine
Pain & Body
IBS & Digestion
Pain & Body
Lower-Back Pain
Pain & Body
Menopause Ease
Pain & Body
Menstrual Pain
Pain & Body
Motion Sickness
Pain & Body
Pain Relief
Pain & Body
Skin Calm
Pain & Body
Surgery Preparation
Pain & Body
Teeth Grinding and Jaw Clenching
Pain & Body
Tinnitus
Pain & Body
Yoga & Stretching
Pain & Body
Phobias 12
Specific fears, worked one at a time.
Claustrophobia
Phobias
Dog Phobia
Phobias
Driving Anxiety
Phobias
Driving Test
Phobias
Ease with Storms
Phobias
Fear of Being Sick
Phobias
Fear of Flying
Phobias
Fear of Heights
Phobias
Fear of Public Spaces
Phobias
Needle Phobia
Phobias
Public Restroom Ease
Phobias
Spider Phobia
Phobias
Trauma & Past 9
Old material, approached slowly and with a safe place built in first.
Abandonment Healing
Trauma & Past
Forgiveness Work
Trauma & Past
Forgiving Yourself
Trauma & Past
Grief Processing
Trauma & Past
Letting Go / Release
Trauma & Past
Post-Traumatic Stress
Trauma & Past
PTSD Grounding
Trauma & Past
Remember Your Past Kindly
Trauma & Past
Shame Release
Trauma & Past
Meta-Skills 9
The skills underneath the other skills: time, decisions, attention, follow-through.
Decision-Making Clarity
Meta-Skills
Goal Setting & Consistency
Meta-Skills
Intuition Opening
Meta-Skills
Luck on Your Side
Meta-Skills
Making a Habit Stick
Meta-Skills
Manifesting / Goal Visualization
Meta-Skills
Motivation
Meta-Skills
Present-Moment Practice
Meta-Skills
Time Management
Meta-Skills
Spiritual 4
Meaning, connection and the parts of the practice that are not about fixing anything.
Chakra Balancing
Spiritual
Higher Self Connection
Spiritual
Peace with Mortality
Spiritual
Spiritual Connection
Spiritual
Nothing matched that. Try a shorter word — the search runs over titles and summaries, not the scripts.
Start from the goal
Eight doors in.
Each one is a page of its own: what the work looks like there, and where to begin.
Also here: quitting smoking and quitting drinking, each with a page of its own.
Lengths and endings
Three lengths. Three ways out.
Every topic plays at the length your evening has room for, and ends the way you need it to. The heaviest topics always return you calm, at an unhurried length.
~10 min
Quick. A reset that fits inside a lunch break.
~20 min
Standard. The full arc of settling, work, and return.
~45 min
Deep. Room for the slow, layered change.
3
endings: wake calm, wake energized, or drift to sleep. Sleep topics always drift to sleep.
Free and paid
The core of every topic is free.
Every topic's core session plays free, and the full built session is the daily unlock, earned free by daily practice or included with Premium.
The heaviest topics, grief among them, are never paywalled.
Get the app
Live on Google Play and the App Store now.
We ask for age and a quick safety check inside the app before any session.