Hello
This is your space. Take whatever you need from it today.
How are you arriving?
Today
Joy jar
Save photos, notes and links that make you smile, for the days you need them.
Joy jar
Things that make you smile: happy memories, kind words, songs, places. Everything stays on this phone.
Add
Look forward to
Having something good coming up can lift the days before it. Small things count.
Three good things
Look back over your week. What went well, and why did it happen? Small counts: a good coffee, a text from a friend.
Self-compassion break
Three short steps for when you're being hard on yourself. Go slowly.
Notice
This is a moment of suffering. It's hard right now.
A hand on your chest can help, if you like.You're not alone
Other people feel this too. Struggling is part of being human, not a sign that something's wrong with you.
Kindness
How's your mood today?
A 30-second check-in. Saving again on the same date updates that day.
Your mood over time
Thought record
When your mood drops, ask: what was just going through my mind? The first three steps alone help.
Still feels heavy? A self-compassion break can help.
CBT triangle
Thoughts, feelings and behaviors feed each other. Map a recent low moment, then choose one corner to change.
Activity log
Log what you did, even rest or scrolling. Rate pleasure and mastery (a sense of accomplishment) from 0 to 10.
What's been lifting you
Your highest-scoring activities from the last 7 days. Try scheduling more of these.
Plan something small
Planning ahead is the heart of behavioral activation. Keep it small: a 10-minute walk counts.
If you're in crisis or feel unsafe, call or text 988 any time.