Exercises
Six short exercises for a hard moment or a scattered mind: breathing, thinking, moving, focus.
Exercises are small things you can do on your own whenever you need them: before a test, after an argument, or when your mind will not settle. Each takes a few minutes.
Find one for how you feel
The Exercises page lets you filter by what you need right now:
- I need to calm down
- A thought is stuck
- I want a lift
- I need to move
- I cannot focus
The six exercises
| Exercise | Kind | Time | What you do |
|---|---|---|---|
| Cyclic sigh | Breathing | 1 to 5 min | Two breaths in, one long breath out. Box breathing and 4-7-8 are in here too. |
| Thought detective | Thinking | 5 min | Catch a worry, check the evidence, and write a fairer version of it. |
| Body scan | Noticing | 4 min | Move your attention slowly from head to toe, without trying to fix anything. |
| Three good things | Journaling | 3 min | Write down three things that went well today, however small. |
| Desk reset | Movement | 4 min | Six stretches you can do sitting down, forty seconds each. |
| Number hunt | Focus | 1 to 3 min | Find the numbers in order, as fast as you can. Try a bigger grid when it gets easy. |
XP
Each exercise you finish earns +10 XP, for up to three exercises a day. After that you can keep going, they just do not add XP.
What your teacher sees
Your teacher only sees that you did an exercise and which one, never what you wrote. Thought detective and Three good things are yours alone.
If you need to talk to someone
Exercises help in the moment, but they are not a replacement for people. If you need to talk, please reach out to your school counselor or a trusted adult.