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The Observatory
Course30 days5–20 min per dayRationality

Well-being coach: six weeks with the book

Thirty days from the book Välmåendecoach by Mikael Glännström, from why you are here to daring to be yourself. Six themes: direction, suffering and acceptance, thoughts and perspective, courage, you and others, and presence. Each day begins with a text from the book and continues with that chapter's exercise. Five days a week is enough; a day you miss will be waiting for you.

How it works

One exercise, session or article per day for 30 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
    Exercise
    Your why compass
    Write your own "I am here to…", the drive that will hold your direction when things get heavy.
    15 min
  2. 2
    Exercise
    The three levels of will
    Sort what you want in the moment, what you want to achieve and what you want to stand for, and see when they pull in different directions.
    12 min
  3. 3
    Exercise
    Your how strategy
    Turn a goal into a concrete behavior, meet the obstacle in advance, and build an if-then plan that holds when motivation runs out.
    15 min
  4. 4
    Exercise
    My goal, my film
    See the goal and the way there in front of you, with the obstacles included, and tie the picture to one small step today.
    12 min
  5. 5
    Exercise
    The focus compass
    Go through the ideas that tempt you, weigh in what leads toward your goal, and choose the rest away for a week.
    20 min
  6. 6
    Exercise
    The compass of pain
    Meet a discomfort with curiosity instead of escape, and see what it may tell you about what matters to you.
    15 min
  7. 7
    Exercise
    Your biopsychosocial map
    Map a difficult area of life on three levels, body, thoughts and surroundings, and choose one small step.
    15 min
Show all 30 days
  1. 8Plan B, with meaning12 min
  2. 9When is it time to let go?15 min
  3. 10The circle of control12 min
  4. 11The perspective shift12 min
  5. 12Mental waste filter15 min
  6. 13What is my wealth?12 min
  7. 14Get good, not the best15 min
  8. 15Humor log15 min
  9. 16The courage ladder15 min
  10. 17Face your fear20 min
  11. 18Your challenge zone15 min
  12. 19From avoidance to starting10 min
  13. 20Timing without pressure15 min
  14. 21Three credits and a thank-you15 min
  15. 22My inner voice and my boundaries15 min
  16. 23Give, take or trade15 min
  17. 24The relationship map and a small reach-out20 min
  18. 25Digital self-respect20 min
  19. 26Retreat in everyday life10 min
  20. 27The fog and the present moment10 min
  21. 28The body's compass15 min
  22. 29Three-minute journal5 min
  23. 30Dare to be yourself20 min

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