Hello

Wellbeing

A calmer mind

Meditation, journaling, sleep and stress habits that keep eating steady.

Voice and music
Guide

A quick reset

Sit, close your eyes, and follow the guided voice. Best when you feel the day tightening around you.

3:00

Press start for a gentle voice and soft music guiding you through the session: settle, slow the breath, soften the body, and finish when the timer ends. Sound on, headphones optional.

Journaling

Five minutes, pen and paper, no editing. One prompt is enough.

What is taking up the most space in my head today?

When stress builds

1 min

slow exhales

  1. 1Name it out loud, stress shrinks once described
  2. 2Exhale twice as long as the inhale for one minute
  3. 3Move for ten minutes before any decision
  4. 4Cut one thing from today instead of pushing harder

Low mood and anxiety

60 min

daylight on waking

  1. 1Daylight in the first hour, even through a window
  2. 2Small regular meals keep mood steadier
  3. 3Tell one person how you actually feel this week
  4. 4Two weeks or more, speak to your GP

In the UK you can call Samaritans on 116 123, any hour.

Sleep that restores

Same

wake time daily

  1. 1Same wake time every day, weekends included
  2. 2No caffeine after early afternoon
  3. 3Screens and bright lights down an hour before bed
  4. 4Cool dark room, get up and read if sleep will not come

Eating for calm, not comfort

60 sec

pause at the cupboard

  1. 1Pause a minute and ask what you actually need
  2. 2Water first, thirst often reads as hunger
  3. 3Protein at breakfast steadies the whole day
  4. 4If you eat it, enjoy it, then carry on as normal