One step a day, at your own pace

Choose a program for low mood, worry and anxiety, or sleep. Each week you read a short lesson, practice with built-in tools, and check how you are doing. Your records never leave this device.

How the program works

Weekly steps. Each week has something to read, something to do and, every two weeks, a PHQ-9 or GAD-7 check-in.
Built-in tools. Activity planning, a worry plan with problem solving, a fear ladder, a sleep diary and a relapse-prevention plan.
Your progress. Charts show your check-in scores over time, which activities lift your mood, and your sleep efficiency.
For your doctor. Print a one-page summary, or download a backup file to keep your records safe.

Why these methods

Self-guided programs based on cognitive behavioral therapy (CBT) help many people with mild to moderate depression and anxiety, and CBT for insomnia is the first treatment experts recommend for long-term sleep problems. They work best when you practice a little most days. Strong evidence

When to get more help

This is self-help, not therapy, and it does not replace a doctor. Please see a professional if your scores are high, you feel worse, you don’t improve after several weeks, or you have any thoughts of suicide.

Thinking about suicide or in danger? Call or text 988. In an emergency, call 911.