The ObservatoryCourse21 days2–12 min per dayCompassion
The foundations of compassion
Three weeks that train the softest of the three pillars, without becoming soft in the wrong way. Week one turns compassion inward: how you talk to yourself, how you meet a hard feeling. Week two takes it to what hurts: misses, lapses, days that fall apart. Week three turns it outward: listening, repairing, thanking, giving. You rate your self-compassion on day two and day twenty-one. Most people hear the difference already in their tone of voice.
How it works
One exercise, session or article per day for 21 days. You go at your own pace — the app remembers where you are, and you can pause and restart whenever you want.
Day by day
- 12 minArticleFeelings are weather, not climateA hard feeling often feels like a verdict on who you are. Usually it is something much less dramatic: information passing through.
- 25 minSelf-assessmentHow do you talk to yourself?Six scales inspired by the three pairs of self-compassion: kindness versus self-criticism, connectedness versus isolation, presence versus rumination.
- 35 minSessionA moment of self-compassionThree short steps for difficult moments: meeting your own pain with the same warmth you give others.
- 48 minExerciseEmotion journalPut words to what you feel, notice where it sits in the body, and ask what the feeling is actually trying to tell you.
- 510 minExerciseRAIN: meet a difficult feelingFour steps for meeting a difficult feeling without fixing it away.
- 65 minSession5-4-3-2-1: come back to the presentAn emergency tool for moments when your thoughts are racing. Anchor yourself in what is around you.
- 79 minExerciseThe good-enough dayFor the days when not everything got done, and the chafing stays anyway.
Show all 21 days
- 8Sara and the wave5 min
- 9Surf the wave7 min
- 10After the slip11 min
- 11Forgiving yourself11 min
- 12When the day broke8 min
- 13Body scan10 min
- 14Back after a break9 min
- 15Compassion for a difficult person9 min
- 16Active listening12 min
- 17The unsaid10 min
- 18Repair after an argument10 min
- 19The gratitude letter12 min
- 20Meaning through giving10 min
- 21How do you talk to yourself?5 min
Other programs
The meaning month
Three weeks for the biggest questions, in the smallest possible format: one exercise a day. Week one you map: values, ikigai, the time you have. Week two you write: your life story, the eulogy, what the next chapter is called. Week three you act: value-driven steps, generosity, gratitude. You will not finish with meaning in 21 days, but you will know where yours is, and you will have started living by it.
21 days · Rationality
The meaning journey
Three weeks from what matters to actually living and contributing in line with it.
21 days · Compassion
Rationality in practice
Three weeks of rationality applied to real life choices, as a complement to the Foundations of Thinking course. Week one you see yourself more clearly, week two you test assumptions and values, week three you apply it to money, habits and work.
21 days · Rationality