The ObservatoryLibrary
325 exercises, sessions, and articles plus 33 guided programs — built on what actually works, sorted by life's six dimensions. Read the beginning of each text for free; the rest and the exercises are part of Premium.
Guided programs
One exercise or session a day, at your own pace. From one week to three months.
Self-compassion in three days
A short course in meeting yourself more kindly. Three days: understand, practice, and take it with you when it is needed most.
3 days · CompassionSeven days of gratitude
A one-week challenge: every day, a small exercise in noticing what is good. Seven days, six ways to see what you usually walk past, and on the last day you return to the first.
7 days · CompassionYour own person
A week about independence: the art of belonging without disappearing. You measure where the steering wheel sits, check where the group chooses for you, sort out what is yours to carry in close relationships, take an adult step in the family's old dance and separate love from need, and give the other parts of yourself room beside work. On day seven you measure again.
7 days · RationalityThe joy week
Seven days of subjective well-being: gratitude, strengths and what actually gives you joy.
7 days · CompassionThe boundaries week
Seven days on boundaries, from work to the people you care about. You set a concrete rule for the workday, practice a friendly no and a hard message without blame, learn to leave on time without an excuse, find the line between supporting and taking over, and change steps in the old dance with your parents.
7 days · DisciplineThe foundation week
Seven days that lay a broad foundation. You measure where your habits are strong and where they leak, write a thank-you to someone who has meant something, learn the body a calming breath, count on the small connections, put into words what you are here for, sketch where you want to be professionally in three years, and give words to what you feel. A broad start, not a deep dive into any one thing.
7 days · DisciplineCollections
Curated themes — what belongs together, gathered.
Existential
About the dimension →One minute: one value into the next hour
Choose one thing to care about in the coming hour, and carry it with you
Session7 minThe wider view
A perspective-widening moment that zooms out from today's worries, through the size of the room and of time
Article1 minDoes self-help work?
An honest look at what research says about helping yourself, and when it isn't enough.
Tool7 minThe values review
A recurring weekly check: which value guided you, and which one was forgotten.
Self-assessment4 minAre you holding the wheel?
Do you steer your life, or does it happen to you? Four scales on perceived control, and where it does the most good.
Story5 minGeorg and the bench
When the calendar empties, meaning rarely comes back as a project — more often as a bench, a question and a name.
Emotional
About the dimension →One minute: lengthen the exhale
Six calm breaths where the exhale gets the longest time. One minute, anywhere.
Session3 minThree minutes of breathing space
A short pause in the middle of the day — gather yourself, breathe, carry on.
Article1 minShame and guilt are not the same thing
Guilt says "I did something wrong" and can repair things. Shame says "I am wrong" and repairs nothing. The difference changes everything.
Tool5 minMood and cycle check
Two minutes a day for a few weeks, and you see whether your mood follows a hormonal pattern. The knowledge makes the heavy days predictable: weather you can dress for, not a verdict on your life.
Self-assessment4 minThe anger map
Do you swallow it or does it explode? Five scales that show how your anger works, and where to start.
Story5 minElin and the other voice
Replacing her inner critic with a voice she already had.
Subjective
About the dimension →One minute: count today's kindnesses
Count the small kindnesses you have done yourself today. They are easy to miss.
Session6 minStay with the good
A savoring exercise that lets you stay with and deepen a good feeling or a good memory, instead of hurrying past it
Article1 minSelf-esteem can't be talked into being
Mirror affirmations, praise and "you are amazing" never built anyone's self-esteem. What builds it is less glamorous — and doable.
Tool7 minThe enjoyment log
A standing place to record good moments, so the pattern of what actually fills you up becomes visible over time
Self-assessment4 minHow harsh are your standards?
Five scales that separate high ambition (harmless) from self-critical perfectionism (costly), and show where the line falls for you.
Story3 minMalin and the fourth day
A broken chain that almost became the end, and why it didn't.
Occupational
About the dimension →One minute: a micro-break between tasks
Sixty seconds away from the screen before the next task swallows you whole
Session3 minThree minutes before
A short set of focus and presence right before something important begins
Article2 minBurnout is a system failure, not a weakness
Three signs, an uncomfortable truth about the causes, and why recovery takes more than a holiday.
Tool8 minThe chain overview
Look at the habit loop you are building without judging it, and find the weakest link
Self-assessment4 minHow are you doing at work?
Six scales over the core of working wellbeing: influence, competence, belonging, demands, meaning and the boundary against the rest of life.
Story3 minThe day Erik left his phone alone
A small boundary that changed more than it seemed to.
Social
About the dimension →One minute: send a sign of life
Three lines to someone you thought of, before the thought slips past
Session7 minBelonging, even alone
A quiet moment that widens the sense of belonging with others, even when no one is in the room
Article2 minFour habits that predict a separation
Researchers who have studied thousands of couples can, with uncanny accuracy, tell which ones last. What they look at is four habits, and a fifth that rescues.
Tool8 minThe temperature check
Five minutes a day that keeps a relationship up to date, before small things have had time to become big ones.
Self-assessment4 minHow are your relationships doing?
Four scales about closeness, frequency and the unsaid — not how many friends you have, but how the bonds actually feel.
Story4 minThe call Jonas kept putting off
A friendship that fell silent by mistake — and how little it actually took to wake it up again.
Everyday
About the dimension →One minute: clear one surface
A table, a bench, a corner. One minute is enough to make a single surface completely clear
Session3 minThe evening reckoning
A short, honest look at the day before it is set aside
Article2 minMotivation rarely comes first. It comes after.
We wait for the feeling before we start, even though it usually works the other way around.
Tool8 minThe weekly contract
A small, concrete commitment for the week, and what makes it easy to keep
Self-assessment4 minThe habit profile
Six scales that show where your habits are strong and where they leak
Story3 minTomas and the thousand boring evenings
Building something lasting through persistence rather than inspiration.
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