A path of 10 short lessons · 30 min in all

A clear mind

The voice in your head, and small tools from studies that quiet it. Most of them take a minute.

Open the drawn lessons
  1. Alone with your thoughtsMost people find it hard to sit with their own mind. That is normal, and it is where this path starts.3 min
  2. Don’t think of a white bearPushing a thought away brings it back. One simple swap works better.3 min
  3. A thought is not a factThe voice says things in your own words. Two small tricks show them for what they are.3 min
  4. Name it to tame itPutting a feeling into one word turns its volume down. Brain scans show it happening.3 min
  5. Talk to yourself by nameThe voice in your head says I. Switching to your own name turns a critic into a coach.3 min
  6. Breathe out longerFive minutes a day of one breathing pattern lifted mood more than meditation did in a Stanford study.3 min
  7. Out of your head, onto the pageA head is a bad place to keep a list. Two small writing habits that let it rest.3 min
  8. A walk among treesNinety minutes in green space quieted the brain region tied to brooding. Ninety minutes by a busy road did not.3 min
  9. Come back, againMeditation means noticing that your mind drifted, and bringing it back. Each return counts.3 min
  10. When the voice gets loudAll the tools from this path in one order you can use on a bad night.3 min

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