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Comdira
The Observatory
Program14 days1–12 min per dayEmotionalCompassion

Kinder to yourself

Fourteen days to swap the harsh inner voice for one you can actually live with.

How it works

One exercise, session or article per day for 14 days. You go at your own pace — the app remembers where you are, and you can pause and restart whenever you want.

Start program — try free for 7 daysSign in

Day by day

  1. 1
    Self-assessment
    How 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.
    5 min
  2. 2
    Article
    Shame 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.
    1 min
  3. 3
    Story
    Elin and the other voice
    Replacing her inner critic with a voice she already had.
    5 min
  4. 4
    Exercise
    What you hide
    Shame grows in the dark and shrinks in the light. A careful exercise about what you never tell.
    12 min
  5. 5
    Exercise
    The inner boss
    Meet the voice that talks to you at work — and teach it a kinder tone.
    12 min
  6. 6
    Exercise
    Talk to yourself in the third person
    When the feeling boils — swap "I" for your name, and see how much clearer it becomes.
    9 min
  7. 7
    Exercise
    RAIN: meet a difficult feeling
    Four steps for meeting a difficult feeling without fixing it away.
    10 min
Show all 14 days
  1. 8The responsibility pie10 min
  2. 9Forgiving yourself11 min
  3. 10The good-enough day9 min
  4. 11Do it half well12 min
  5. 12Your blind spots12 min
  6. 13The evidence that you can handle it12 min
  7. 14How do you talk to yourself?5 min

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