Self-compassion
Inner Ally
Building self-compassion
Six weeks to retrain the voice in your head
6 weeks·23 sessions·10–15 min a day·Built with clinicians
Who it’s for
For anyone whose inner voice is harsher than anything they'd say to a friend — including skeptics who suspect self-compassion means going soft.
What’s inside
The first 4 sessions are free. Unlock the rest whenever you’re ready.
Begin
Week 2 · First Practices
05The compassionate pause12 min
Unlock the remaining 19 sessions
06The friend rewrite11 min
07Backdraft10 min
08Weekly review6 min
Week 3 · Common Humanity
09The isolation error10 min
10Shared-experience practice10 min
11The comparison diet10 min
12Weekly review6 min
Week 4 · The Ally's Voice
13Drafting the ally12 min
14Answer cards12 min
15Compassionate accountability11 min
16Weekly review6 min
Week 5 · Embodiment
17Soothing-rhythm breathing12 min
18Maintenance, not reward10 min
19Compassion for the critic12 min
20Weekly review6 min
Week 6 · Keep the Voice
21Reading your progress12 min
22Harsh-season drill11 min
23Your personal plan12 min
GraduationA closing film from your coach
Why this works
The critic in your head claims it keeps your standards up. The data says otherwise: shame de-activates; kindness sustains effort. Six weeks of short sessions and small daily practices to build the inner ally — the voice that holds your standards and holds you. Ten minutes a day, tracked by your own numbers.
Your answers are encrypted and never sold. No ads. If you’re in crisis, this program isn’t the right help — local emergency services are.