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The Observatory
Program7 days5–15 min per dayEmotionalCompassion

The emotions week

Seven days to get to know your emotional life more closely, not to control it, but to understand it. You put words to what is moving, learn to calm the body, and meet the hard days with a little more warmth.

How it works

One exercise, session or article per day for 7 days. You go at your own pace — the app remembers where you are, and you can pause and restart whenever you want.

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Day by day

  1. 1
    Self-assessment
    Your stress level right now
    Five questions that make a diffuse stress measurable — and point to where you can start.
    5 min
  2. 2
    Exercise
    Name it
    From a vague "bad" to precise words, and notice how the grip loosens.
    10 min
  3. 3
    Exercise
    The physiological sigh
    A quick tool for stress: two inhales and a long exhale that settles the body within a minute.
    7 min
  4. 4
    Exercise
    RAIN: meet a difficult feeling
    Four steps for meeting a difficult feeling without fixing it away.
    10 min
  5. 5
    Exercise
    Thoughts are not facts
    Instead of fighting a painful thought — step one pace back and let it be a thought.
    10 min
  6. 6
    Exercise
    And what would that mean?
    Some thoughts are just the tip of something. Follow the arrow downward until you find the basic assumption that gives them their force.
    12 min
  7. 7
    Exercise
    Write your way through it
    Four days, a quarter of an hour a day, the same difficult event. The protocol that turns chaos into a story, with hundreds of studies behind it.
    15 min

Other programs

Calm in the body
A week that teaches the body to relax, for real, with practice. You measure where you stand, learn the basic method of progressive muscle relaxation (two sessions with a body scan in between: the repetition IS the method), build a calm place, link a cue word to the exhale, and measure again. By the end of the week you have four tools that grow stronger each time they are used.
7 days · Compassion
Calmer days
Seven days with the most well-tested tools against worry and stress. You learn to wind the body down within minutes, ground yourself in the present when your thoughts race, examine catastrophic thoughts, give worry a bounded place, approach what you avoid in small steps, and read up on your stress response. On the last day you meet yourself with warmth. Not to never feel worry, but so that it steers you less.
7 days · Compassion
The meaning week
Seven days for the bigger questions, kept grounded. You clarify your values, put into words what gives your life direction, and turn it into concrete steps: meaning as action, not as rumination.
7 days · Rationality