Filter:
Matched to your wellness risks and refined by neuro analysis.
No specific clinical therapy protocols triggered yet. Complete your assessment to unlock suggestions.
Therapies marked as Foundation in the admin CRUD, plus any you add from All Therapies.
Foundation
CBT-I
🌿 PreventativeA 6-week course that retrains your sleep, one short module a day.
Category:
Sleep
Duration:
15-20 mins a day
Difficulty:
Medium
Wellness Channel Media Coming
Foundation
Circadian Foundation Therapy
🌿 PreventativeA 6-day course for your body clock, with Reset Sleep Window and other support therapies added as you go.
Category:
Sleep
Duration:
Daily
Difficulty:
Easy
Wellness Channel Media Coming
Foundation
OSA Foundation Therapy
🌿 PreventativeA 6-day course for sleep apnea, with BMI Reduction and other support therapies added as you go.
Category:
Sleep
Duration:
Daily
Difficulty:
Medium
Wellness Channel Media Coming
No therapies in this section match that category.
Vetoes are therapies that would have been suggested but were vetoed for reason on each card. You can manually override vetoes.
Might work against you. Reason on each card.
No restriction protocols triggered.
Filter:
Select any therapies you want added to Foundation.
Optional
Legs-Up-The-Wall
⚡ ReactiveInversion to lower blood pressure and drain lymphatic fluids.
Category:
Somatic
Duration:
10 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Child’s Pose
⚡ ReactiveRestorative yoga posture to soothe the parasympathetic nervous system.
Category:
Somatic
Duration:
10 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Structure
Wellness Channel Media Coming
Optional
Progressive Muscle Relaxation
⚡ ReactiveSequential tensing and releasing to identify and drop body armor.
Category:
Somatic
Duration:
15 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Physiological Sigh
⚡ ReactiveDouble inhale, long exhale to offload carbon dioxide rapidly.
Category:
Somatic
Duration:
30 secs
Difficulty:
Easy
DEFCON:
Severe
NSP:
All
Wellness Channel Media Coming
Optional
Cat-Cow Flow
🌿 PreventativeSpinal mobilization to synchronize breath and release torso tension.
Category:
Somatic
Duration:
10 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Novelty
Wellness Channel Media Coming
Optional
Hip Opener (Pigeon)
🌿 PreventativeDeep stretching to release emotional stress stored in psoas.
Category:
Somatic
Duration:
10 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Dual,Novelty
Wellness Channel Media Coming
Optional
Brown Noise Masking
⚡ ReactiveDeep, low-frequency sound to dampen sensory processing sensitivity.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Dual
▶ Look and Listen
Optional
Weighted Blanket
⚡ ReactiveDeep pressure stimulation to boost serotonin and lower cortisol.
Category:
Sensory
Duration:
20 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Broad,Structure
Wellness Channel Media Coming
Optional
Binaural Beats (Theta)
🌿 PreventativeAuditory frequencies to entrain brainwaves into a meditative state.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
432Hz Playlist
🌿 PreventativeListening to music tuned to promote emotional stability.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Structure
Wellness Channel Media Coming
Optional
Aromatherapy (Lavender)
🌿 PreventativeOlfactory stimulation to trigger the limbic system relaxation response.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Novelty
Wellness Channel Media Coming
Optional
Name It To Tame It
⚡ ReactiveVerbalizing emotions to move activity from amygdala to prefrontal cortex.
Category:
Cognitive
Duration:
2 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
The "So What?" Drill
⚡ ReactiveCatastrophizing exposure to realize fears are survivable.
Category:
Cognitive
Duration:
2 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Novelty,Dual
▶ Look and Listen
Optional
5-4-3-2-1 Grounding
⚡ ReactiveEngaging all five senses to exit rumination and anchor present.
Category:
Cognitive
Duration:
3 mins
Difficulty:
Easy
DEFCON:
Severe
NSP:
All
▶ Look and Listen
Optional
Narrative Reframing
🌿 PreventativeRewriting the internal story to change emotional reaction.
Category:
Cognitive
Duration:
15 mins
Difficulty:
Medium
DEFCON:
Mild
NSP:
Novelty,Broad
▶ Look and Listen
Optional
The Worry Window
🌿 PreventativeScheduled time slot to delay and contain anxious thoughts.
Category:
Cognitive
Duration:
15 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Structure,Dual
▶ Look and Listen
Optional
Gratitude Stacking
🌿 PreventativeRapid-fire listing of positives to shift neural bias.
Category:
Cognitive
Duration:
3 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Novelty
Wellness Channel Media Coming
Optional
Fact-Checking
⚡ ReactiveEvidence-based analysis to dispute distorted anxious thoughts.
Category:
Cognitive
Duration:
10 mins
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Structure,Dual
▶ Look and Listen
Optional
Box Breathing
⚡ ReactiveRhythmic 4-4-4-4 pattern to stabilize autonomic arousal.
Category:
Bio-Hacks
Duration:
5 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
All
▶ Show Me How
Optional
Left Nostril Breathing
🌿 PreventativeUnilateral breathing to activate the calming moon energy channel.
Category:
Bio-Hacks
Duration:
5 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad,Structure
Wellness Channel Media Coming
Optional
Red Light Therapy
🌿 PreventativeMitochondrial stimulation to reduce inflammation and improve mood.
Category:
Bio-Hacks
Duration:
20 mins
Difficulty:
Medium
DEFCON:
Mild
NSP:
Structure,Dual
Wellness Channel Media Coming
Optional
Magnesium for Sleep
🌿 PreventativeEssential mineral absorption to relax muscles and calm nerves.
Category:
Nutritional
Duration:
Daily
Difficulty:
Easy
DEFCON:
Moderate
NSP:
All
▶ Look and Listen
Optional
Circadian Syncing
🌿 PreventativeAligning light exposure to regulate sleep and cortisol cycles.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
DEFCON:
Moderate
NSP:
Structure,Broad
Wellness Channel Media Coming
Optional
Limit Caffeine
🌿 PreventativeReducing stimulants to prevent artificial adenosine receptor blockage.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
DEFCON:
Severe
NSP:
Novelty,Dual
▶ Look and Listen
Optional
CBT Protocol
🌿 PreventativeIdentifying and restructuring negative thought patterns and behaviors.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Unhook Worry Thoughts
⚡ ReactiveWhen a worry won't let go, put "I'm having the thought that…" in front of it. It becomes just a thought, not a fact, so it loses its grip.
Category:
Cognitive
Duration:
45 mins
Difficulty:
Hard
DEFCON:
Severe
NSP:
Novelty,Dual
▶ Look and Listen
Optional
Music Therapy
🌿 PreventativeSonic interventions to regulate mood and express emotion.
Category:
Sensory
Duration:
45 mins
Difficulty:
Clinical
DEFCON:
Mild
NSP:
Novelty,Broad
Wellness Channel Media Coming
Optional
Massage Therapy
⚡ ReactiveManipulation of soft tissue to reduce physical tension.
Category:
Somatic
Duration:
60 mins
Difficulty:
Clinical
DEFCON:
Moderate
NSP:
All
Wellness Channel Media Coming
Optional
The "Nothing" Loop
⚡ ReactiveRepetitive subvocalization to jam the inner monologue.
Category:
Cognitive
Duration:
5 mins
Difficulty:
Easy
▶ Look and Listen
Optional
Cognitive Shuffling
🌿 PreventativeVisualizing random objects to fragment linear thinking.
Category:
Cognitive
Duration:
10 mins
Difficulty:
Medium
▶ Look and Listen
Optional
ASMR Audio
⚡ ReactiveAuditory triggers (whispers/taps) to induce a tingling calm.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
▶ Look and Listen
Optional
Blue Light Protocol
🌿 PreventativeBlocking 460nm light spectrum 90 minutes before bed.
Category:
Bio-Hacks
Duration:
90 mins
Difficulty:
Medium
▶ Look and Listen
Optional
Paradoxical Intention
⚡ ReactiveTrying to stay awake (gently) to reduce performance anxiety.
Category:
Cognitive
Duration:
20 mins
Difficulty:
Hard
▶ Look and Listen
Optional
Yoga Nidra (NSDR)
🌿 PreventativeGuided body scan that brings deep rest while you stay awake.
Category:
Somatic
Duration:
20 mins
Difficulty:
Medium
▶ Look and Listen
Optional
Day After Bad Night Sleep
🌿 PreventativeIn the CBT-i course. week 2 day 5 , users complete an exercise to make a plan for themself of what to do the day after a bad night sleep
Category:
Sleep
Duration:
Difficulty:
Moderate
▶ Look and Listen
Optional
Sleep Restriction Therapy
🌿 PreventativeChoose a wake time you can keep 7 days a week.
Category:
Sleep
Duration:
Difficulty:
Beginner
▶ Look and Listen
Optional
Day Dump Journal
🌿 PreventativeA 20-minute evening journal: write down the day and tomorrow's to-do list before bed.
Category:
Cognitive
Duration:
20 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Relaxation Ladder
🌿 PreventativeAn evening wind-down routine: active relaxation first, then passive relaxation, then bed.
Category:
Somatic
Duration:
30 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Structure,Broad
▶ Look and Listen
Optional
Sleep Imagery
⚡ ReactivePicture a calm scene in detail, so your mind has something to hold instead of worries.
Category:
Cognitive
Duration:
10 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Broad
▶ Look and Listen
Optional
Reset Sleep Window
🌿 PreventativeA day-by-day plan that moves your bedtime up to 30 minutes a night towards your target.
Category:
Sleep
Duration:
Difficulty:
Easy
Wellness Channel Media Coming
Optional
Jet Lag Therapy
🌿 PreventativeEnter your route and flight date to get a plan for flight day and each day after you land.
Category:
Sleep
Duration:
Difficulty:
Easy
Wellness Channel Media Coming
Optional
Night Shift Therapy
🌿 PreventativeAdd your night shifts to get a plan for the day before, the shifts, the days between and switching back.
Category:
Sleep
Duration:
Difficulty:
Easy
Wellness Channel Media Coming
Optional
Hatch Restore 2
🌿 PreventativeA sunrise light and alarm that slowly brightens to wake you gently at the same time each day.
Category:
Bio-Hacks
Duration:
Difficulty:
Easy
DEFCON:
Mild
Wellness Channel Media Coming
Optional
SleepEaze Mist
🌿 PreventativeA lavender pillow mist you spray on your pillow before bed.
Category:
Sensory
Duration:
1 min
Difficulty:
Easy
DEFCON:
Mild
Wellness Channel Media Coming
Optional
BMI Reduction
🌿 PreventativeLower your BMI to open up your airway – the biggest single change for sleep apnea.
Category:
Sleep
Duration:
Daily
Difficulty:
Medium
Wellness Channel Media Coming
Optional
Open Airway Therapy
🌿 PreventativeSide sleeping, less alcohol before bed, nasal breathing and other everyday habits that keep your airway open.
Category:
Sleep
Duration:
Nightly
Difficulty:
Easy
Wellness Channel Media Coming
Optional
Restless Legs Programme
🌿 PreventativeA short guided course on restless legs, then a day plan built around what helps you settle at night.
Category:
Sleep
Duration:
10 mins a day
Difficulty:
Easy
Wellness Channel Media Coming
Optional
Get Up If You Can't Sleep
⚡ ReactiveIf you've been lying awake for about 20 minutes, get up, do something calm in dim light, and only go back to bed when you feel sleepy.
Category:
Sleep
Duration:
20 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Morning Daylight
🌿 PreventativeGet outside into daylight for 15 to 30 minutes soon after you wake up, ideally within the first hour.
Category:
Sleep
Duration:
15-30 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Let It Drift Past
⚡ ReactivePicture a thought drifting past, instead of holding on to it.
Category:
Cognitive
Duration:
5 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Broad
▶ Look and Listen
Optional
Bedside Notepad
⚡ ReactiveKeep a notepad and pen by your bed. Write down a task that pops up at night, even just a few words.
Category:
Cognitive
Duration:
2 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Structure,Broad
▶ Look and Listen
Optional
4-4-6 Breathing
⚡ ReactiveBreathe in for 4 seconds, hold for 4, then breathe out for 6.
Category:
Bio-Hacks
Duration:
4 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Structure,Broad
▶ Look and Listen
Optional
Boring Audio
⚡ ReactiveGenuinely boring background talk to keep your attention gently busy.
Category:
Sensory
Duration:
20 mins
Difficulty:
Easy
DEFCON:
Mild
NSP:
Broad
▶ Look and Listen
Optional
Sound Anchor
⚡ ReactivePick one steady, boring sound to listen to (fan, white noise, brown noise, rain…) instead of your heartbeat or the silence.
Category:
Sensory
Duration:
15 mins
Difficulty:
Easy
DEFCON:
Moderate
NSP:
Broad
Wellness Channel Media Coming
Optional
Limit Alcohol
🌿 PreventativeNo alcohol in the 4 hours before bed, so it doesn't break up your sleep later in the night.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
DEFCON:
Severe
NSP:
Novelty,Dual
▶ Look and Listen
Optional
Melatonin for Sleep
🌿 PreventativeMelatonin is the body-clock hormone. Rules on melatonin differ by country. In many it's not a prescription supplement. Check with your local chemist.
Category:
Nutritional
Duration:
Daily
Difficulty:
Medium
DEFCON:
Severe
NSP:
Novelty,Dual
▶ Look and Listen
No therapies match that category.