WellMindNow · about 5 minutes a day
Feel better, one small step a day.
For stress, burnout, worry, poor sleep, low mood, or one habit you want to change. Day 1 is free and takes about 4 minutes.
Created by Dr. Shivam Dubey, MD, FAPA, a Harvard-trained psychiatrist, with a team of psychologists and psychiatrists. Your answers stay on this device.
Two ways to start
Change one habit
Work on one thing
Snapping, scrolling, overthinking, saying yes to everything. Pick one, and practise a better response.
Follow a program
Not sure where to start?
A guided program covers the basics step by step, and helps you find your habit along the way.
What you'll make today
Your own practice card
In about 4 minutes, you'll pick what to work on, notice your first warning sign, and try a new response once. Your card shows what to do next time.
Pause before I react
My practice card- Notice
- My shoulders tense up
- Pause
- Stop. One slow breath.
- Choose
- Put both feet flat. Breathe out slowly. Then say one calm sentence.
“Feet down. Breathe out. Then speak.”
My reason: Be the parent or partner I want to be
Example card
Which one sounds like you?
How it works
- 1NoticeSpot the first sign.
- 2PauseTake one slow breath out.
- 3ChooseDo your new action.
Together, these three steps are called Meta Mode. Your 66-day guide trains them a few minutes a day, in real moments, until the new response starts to come on its own.
University College London · 2010
Repeating a small action makes it automatic.
In a study of daily habits, new actions took a median of 66 days to feel automatic. Missing one day did not undo progress.
UCLA · 2007
Naming a feeling can calm the brain.
When people put a feeling into words, a brain area linked to alarm became less active.
Want support along the way?
Your guide is free. Membership adds the support.
- Daily live classes with our psychiatry and psychology team. Can't make it live? Watch the recording any time.
- Mindio: short guided audio practice, 3 to 10 minutes a day.
Your answers on this page stay on this device. If you came from your doctor's office, they only see how many people started, not your answers or your name.
Join WellMindNow
Six months to learn and practise.
Daily Mindio, all 11 lessons, and daily live classes, included in one payment.
Also includes 3 small-group learning sessions with a psychologist educator.
This is education, not therapy or medical treatment.
Checking the current price…
Choose who the program is for:
The same core skills, with examples for women, men, or teenagers.
WellMindNow is education and practice for everyday habits. It is not medical care and does not diagnose or treat health conditions.