Curated bundles

Beginner: 2× Box (1 min) + share PDF.
Quick: SOS-60 + Coherent 5-5 (2 min).
Classroom: Silent Box (2 min) — no audio.
Bedtime: 4-7-8 (3–5 min), phone face-down.

Use the checkboxes below to tick what you’ve tried (saved on your device):

Beginner Quick Classroom Bedtime

Mood Tools

Mood Check‑in

Before (0–10)

After (0–10)

Note

Values → Actions

Pick 1 value (e.g., health, learning, kindness).
Write 1 small action you can do today.
Do it before noon; celebrate the win.

Gratitude (micro)

Name 1 good thing today and why it mattered.
Say it out loud if you can.

Evidence & UK resources

NICE — Depression in adults (NG222)
NHS — Treatment for depression (incl. BA)
NHS Inform — Depression self‑help guide
GMMH — Behavioural Activation resources
Every Mind Matters — Self‑help CBT techniques

Emergency & urgent help (UK)

If you are at immediate risk of harming yourself or someone else, call 999 or go to A&E. For urgent mental health support call NHS 111 (select the mental health option). You can talk 24/7 to Samaritans on 116 123 (free). This site is educational and is not medical advice.