Small daily steps for a calmer, more balanced you.
12 guided 7-day programs with short daily practices, worksheets and reflections. Build helpful habits, one day at a time.
- 7 days each program
- ~15 minutes per day
- Practices worksheets and reflections
Not sure where to start?
Pick what feels most important right now and we'll point you to the program built for it.
7-Day Anxiety Support Plan
FreeA short self-help plan using breathing, grounding, relaxation, and reflection to make daily calm practice easier to follow.
- Time
- 7 days, about 15 minutes a day
- Includes
- Practices 5 Worksheets 4 Reflections 3
All programs
Each one takes 7 days, with short daily practices, worksheets and reflections.
Pro7-Day Sleep Wind-Down Plan
A gentle self-help plan for building a calmer evening routine, easing bedtime tension, and creating a repeatable wind-down checklist.
Pro7-Day Self-Compassion Calm Plan
A compact self-help plan for softening harsh self-talk, easing inner pressure, and building a kinder response after stressful or anxious moments.
Pro7-Day Low-Energy Momentum Plan
A compact momentum-building plan designed for days when physical or mental energy is extremely low, focusing on small steps and steady routines.
Pro7-Day Worry & Overthinking Plan
Notice repetitive worries, separate problems from predictions, and practise returning to what matters with small daily steps.
Pro7-Day Everyday Stress Reset
Recognise overload, ease physical tension, and build small recovery breaks around the demands of everyday life.
Pro7-Day Everyday Social Confidence Plan
Take small, self-chosen steps towards everyday connection while making room for nerves and reducing unhelpful replaying.
Pro7-Day Flexible Standards Plan
Explore rigid standards, practise finishing low-stakes tasks, and make more room for useful work, rest, and learning.
Pro7-Day Living with Uncertainty Plan
Practise making small decisions, reducing unnecessary checking, and taking meaningful steps without having every answer.
Pro7-Day Workday Boundaries Plan
Notice work spilling into recovery time, prepare realistic boundaries, and create a clearer transition out of the working day.
Pro7-Day Emotional Awareness Plan
Build a clearer vocabulary for feelings, notice patterns and needs, and practise choosing a helpful response without judging yourself.
Pro7-Day Digital Balance Plan
Notice automatic scrolling, adjust avoidable interruptions, and make more deliberate room for the online and offline activities you value.
11 Pro programs
One-time lifetime unlock
- Every program on this page
- Short daily practices, about 15 minutes
- Worksheets and daily reflections
- Yours to keep, no subscription
Built on evidence-based approaches
The programs draw on cognitive behavioural therapy, mindfulness, self-compassion and other well-established approaches, in a practical, self-paced format. They are self-help, not a replacement for professional care.