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Comdira
The Observatory
Course91 days1–15 min per dayExistentialRationality

Psychological well-being: complete self-help program

Ninety-one days through the whole craft: the longest and most complete program in the library. Thirteen weekly themes, each standing on its own: you map where you are, teach the body calm, build habits with a motor, see and test your thoughts, work on your self-image, your emotions, forgiveness, relationships and your own independence, and land in meaning, direction and a plan that holds. You measure along the way (stress, energy, self-esteem, self-compassion, anger and relationships) so you can see what has moved. Missed days are part of the plan, not a failure: the chain is measured in weeks, not perfect days.

How it works

One exercise, session or article per day for 91 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
    Article
    Does self-help work?
    An honest look at what research says about helping yourself, and when it isn't enough.
    1 min
  2. 2
    Self-assessment
    Your stress level right now
    Five questions that make a diffuse stress measurable — and point to where you can start.
    5 min
  3. 3
    Self-assessment
    How is your self-esteem doing?
    Six signs that reveal how your self-esteem is actually doing, beyond how it feels on a good day.
    4 min
  4. 4
    Self-assessment
    Where does your energy go?
    Four scales — body, head, desire and sleep — that show where energy leaks and where it is wisest to start.
    4 min
  5. 5
    Exercise
    This week's value
    Choose a value that matters, and give it one concrete action this week.
    10 min
  6. 6
    Tool
    Before, during, after
    Understand your habit before you fight it. Log a few episodes, and read the pattern that is steering you.
    10 min
  7. 7
    Story
    Malin and the fourth day
    A broken chain that almost became the end, and why it didn't.
    3 min
Show all 91 days
  1. 8Progressive muscle relaxation14 min
  2. 9One minute: the physiological sigh1 min
  3. 10Body scan10 min
  4. 11Progressive muscle relaxation14 min
  5. 12Your sleep window9 min
  6. 13Cue relaxation6 min
  7. 14Calm place8 min
  8. 15Why habits hold, and why they break3 min
  9. 16The chain backward10 min
  10. 17The self-contract12 min
  11. 18The two-minute rule8 min
  12. 19The if-then plan10 min
  13. 20The high-risk map11 min
  14. 21Hanna's quarter hour4 min
  15. 22Feelings are weather, not climate2 min
  16. 23Name it10 min
  17. 24The thinking traps11 min
  18. 25The worry log8 min
  19. 26Emotion journal8 min
  20. 27Worry time10 min
  21. 28Three minutes of breathing space3 min
  22. 29Thoughts are not facts10 min
  23. 30Put the thought on trial12 min
  24. 31And what would that mean?12 min
  25. 32Talk to yourself in the third person9 min
  26. 33The responsibility pie10 min
  27. 34How do you explain a setback?11 min
  28. 35Sara and the wave5 min
  29. 36How do you talk to yourself?5 min
  30. 37Forgiving yourself11 min
  31. 38Do it half well12 min
  32. 39Your blind spots12 min
  33. 40The evidence that you can handle it12 min
  34. 41Try a new role13 min
  35. 42A moment of self-compassion5 min
  36. 43Your stress level right now5 min
  37. 44The week's restart10 min
  38. 45Designing for flow12 min
  39. 46The hunt for micro-joy9 min
  40. 47The awe walk12 min
  41. 483 good things6 min
  42. 49Georg and the bench5 min
  43. 50RAIN: meet a difficult feeling10 min
  44. 51The anger map4 min
  45. 52The anger ladder11 min
  46. 53Think the thought through10 min
  47. 54Surf the wave7 min
  48. 55Write your way through it15 min
  49. 56Presence in the moment8 min
  50. 57What you hide12 min
  51. 58Forgiving someone15 min
  52. 59Meeting someone else's anger10 min
  53. 60Ground rules for arguing12 min
  54. 61Repair after an argument10 min
  55. 62The call Jonas kept putting off4 min
  56. 63Carrying what hurts9 min
  57. 64How are your relationships doing?4 min
  58. 65Active listening12 min
  59. 66Say it without accusing10 min
  60. 67The temperature check8 min
  61. 68When someone shares good news9 min
  62. 69Small contacts count8 min
  63. 70Relationship upkeep10 min
  64. 71Are you holding the wheel?4 min
  65. 72The anger map4 min
  66. 73Caring without going under12 min
  67. 74The kind boundary12 min
  68. 75Where does your energy go?4 min
  69. 76More than your job10 min
  70. 77The day Erik left his phone alone3 min
  71. 78Meaning is not an answer you find, but a direction you choose2 min
  72. 79The values compass8 min
  73. 80The ikigai map15 min
  74. 81How do you talk to yourself?5 min
  75. 82Meaning through giving10 min
  76. 83Best possible self12 min
  77. 84How are your relationships doing?4 min
  78. 85Your stress level right now5 min
  79. 86How is your self-esteem doing?4 min
  80. 87Rewrite a chapter14 min
  81. 88Ask someone who knows15 min
  82. 89Helping without taking over10 min
  83. 90The habit and who you are10 min
  84. 91How is meaning doing?4 min

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