9:41●●●
Calm
Daily tools in the moment
Flō suggests
right now
🫧
Box Breathing
Calm your nervous system in 4 minutes
Start
⚓
Grounding
Anchor yourself to the present moment
Start
More tools
💭
Thought Capture
Capture and reframe unhelpful thoughts
🌟
Affirmations
Daily affirmations and self-talk

Deeper programmes to support specific areas of your wellbeing. Unlock any pack to access the full set of tools inside.

😴
Sleep Rituals
Sleep/wake cycles · Screen time · Wearable sync
R49
/month
🔒
🌊
Anxiety Care
Social anxiety · Spiral breaker · Somatic reset
R49
/month
🔒
🔥
Managing Pressure
Stress relief · Exam Buster · 2 guides
R49
/month
🔒
🎯
Focus Guides
Pomodoro · Engage/Disengage · Deep work
R49
/month
🔒
🫧 Box Breathing
4-4-4-4 · Calms your nervous system
Ready
4
Box Breathing
Breathe in sync with the circle. Tap Start when ready.
Round 1 of 4
⚓ Grounding
Tap each step as you notice it
5
5 things you can SEE
Look around — spot 5 objects near you and name them mentally.
4
4 things you can TOUCH
Feel the texture of things around you — desk, chair, clothing.
3
3 things you can HEAR
Listen carefully — traffic, voices, a fan, your own breathing.
2
2 things you can SMELL
Notice any scents nearby — coffee, fresh air, food, fabric.
1
1 thing you can TASTE
What flavour is in your mouth right now?
🌱
You're grounded.
Take one slow breath. You're present and safe.
💭 Thought Capture
Challenge unhelpful thinking
Step 1 — The thought
What's the negative thought that keeps coming up?
Step 2 — Reality check
What's the actual evidence that this is true?
Step 3 — Other perspectives
What would you say to a friend who had this thought?
Step 4 — Reframe
Write a more balanced version of the thought.
🌟 Affirmations
Swipe through today's affirmations
"
I am worthy of love, rest, and good things — right now, exactly as I am.
1 of 6
🏠
Home
See spright-part2-home.html
😊
Mood
See spright-part2-home.html
✍️
Journal
See spright-part4-journal.html
📊
Insights
See spright-part5-insights.html
🤍
Need help right now?

You're not alone. Choose what feels right for this moment.

Something to try right now
Talk to someone
🎯 Focus Guides
Sharpen concentration and get into flow

Tools to help you cut through distraction, enter deep work, and close off sessions cleanly.

🍅
Pomodoro timer with breaks
25-minute focus sprints with structured rest built in
⚡
Engage / Disengage practice
Intentional rituals to switch focus on — and properly close it off when done
🚀
Deep work starter ritual
A short pre-session routine that primes your brain for concentrated effort
🚫
Distraction log
Capture what pulls you off-task so you can spot patterns and plan around them
💬
Focus affirmations
Short cues to reset your mindset before or during a study or work session
🏠
Study environment guide
Practical tips to set up your space for fewer interruptions and more flow
🔥 Managing Pressure
Stress relief · Exam Buster · 2 guides

Two guides to help you handle stress and exam pressure — release tension from your body, and show up ready when it counts.

Relaxation & Release
💪
Progressive muscle relaxation
Guided audio to release tension from head to toe
🏃
Move it out
Exercise as a stress reset — short, no-equipment routines
🎙️
Venting voice journal
Say it out loud — unload without judgement
🔍
Stress trigger tracker
Spot what sets you off so you can plan around it
⏱️
Time boundary exercises
Practical tools to protect your energy and say no with confidence
Exam Buster
😤
Pre-exam anxiety protocol
A calming sequence to do the night before and morning of
⏰
Study session focus timer
Structured study sprints with built-in rest
🌅
Exam day morning ritual
Start calm, grounded, and ready — not rushed
🧠
Memory consolidation breathing
Breathing patterns shown to support recall and retention
✅
Post-exam debrief & reset
Let go of how it went and restore your equilibrium
😴
Sleep Rituals
Sleep/Wake cycles — the bedrock of capacity.
R49
per month
R149
once-off