Welcome. This is a private space designed to help you build a healthier and more compassionate relationship with your own mind. Here’s a simple, three-step approach to get the most out of our work together.

 

1. Notice the "Hot Thought"

Throughout your day, try to notice the moments when you feel a sudden shift in your mood—a flash of anxiety, a wave of sadness, a spike of anger.

In that moment, gently ask yourself: "What thought just went through my mind?" This is your "hot thought." It is the powerful, automatic story your mind just told you.

 

2. Untangle the Thought with Curiosity

Open the app and write down that "hot thought" exactly as it appeared. Be honest and unfiltered.

The app will then act as a mirror. It will not judge your thought as "good" or "bad." Instead, it will show you the underlying cognitive patterns it has recognized—the "unhelpful lenses" you might be looking through.

Your only job here is to be curious. Look at the patterns identified and the alternative perspectives offered. The goal is not to force yourself to "think positive," but simply to see that your initial thought is one story, not the only story.

 

3. Choose One Small, New Action

True change comes not just from insight, but from action. After reflecting on the new perspectives, the final and most powerful step is to choose one small, new way to think or act.

This is not about making a grand, sweeping change. It is about taking a single, achievable step. It might be rephrasing your initial thought into a more balanced one, or choosing a small, compassionate action you can take for yourself.

 

The Goal: From Reaction to Response

By practicing these three steps, you are not just logging your thoughts; you are building a real-world skill. You are training your mind to move from a state of automatic, emotional reaction to one of conscious, intentional response. This is a private training ground for your mind, designed to empower you to navigate life's challenges with greater clarity, balance, and self-compassion.