Home
Welcome to Mindsetl
Loading...
Welcome back, Jonathan.
Your space is here. No pressure.
Next Session: Loading...
Ready your space. Ground for 60 seconds before entering.
Quick Settle
Tap for box breathing
Last check-in
Loading...
—
▶ Check in now
From your therapist · sit with this
This Week's Seed
Your therapist hasn’t sent a seed yet. This will appear after your first session.
Recent Activity
Loading your recent activity...
Last 14 days
My mood pattern
14 days ago Today
Tap the chart to see details on any day.
Everything available to you
The Full Library
Every tool available to you. Click any card to open it.
🫁
Body Scan
Check in with physical sensation markers and somatic tracking.
Somatic
⚗️
Narrative Forge
Rewrite a recurring thought using three unique perspectives.
CBT
◯
Silence Protocol
A 5-minute timed grounding moment with guided breath.
Mindfulness
🧭
Values Compass
Sort and rank the values that define your boundaries.
Foundational
⚗
Values Vessels
Group your values into the practical vessels of your life.
Foundational
⚡
Where My Energy Goes
Compare where energy should go vs. where it actually goes.
Awareness
🤝
Hard Conversation Prep
Walk through a structured template before stepping into conflict.
Communication
🔄
Pattern Map
Track cyclical behavioral loops to find your exit point.
CBT
🫂
My Parts (IFS)
Map the different voices and sub-personalities inside you.
IFS
✍️
Write Freely
Private invisible writing — no editing, no performance.
Private
⚡️
Grounding Protocols
Quick somatic resets — box breathing, 5-4-3-2-1, cold water.
Regulation
🌅
Sunday Integration
Weekly review — close out the old week, set clear intentions.
Ritual
Step into your session
Ready to Begin
Take a moment to land. Your therapist will see these notes before session begins.
This Week's Seed
Your therapist hasn't sent a seed yet. It will appear here after your first session.
How settled do you feel right now?
Unsettled Very settled 5
What's the biggest thing on your mind?
Something I need to address today
A win this week
🧘
Ground first
60 seconds of box breathing before you begin.
After Your Session
Post-Session Reflection
Take a moment to capture what landed before it fades.
What landed?
The insight, phrase, or moment that stuck with you most.
How do you feel leaving session?
Assignments & next steps
What did your therapist ask you to work on?
Recent Sessions
Your reflections will appear here after you save.
Just for you · Private · No one else reads this
Write freely
The words go invisible as you type. No editing, no performance. Just the actual thoughts.
Only yours
The border breathes with you. Inhale as it brightens.
0 words · stored only on your device
Quick note — right now
How are you feeling? Slide toward how it actually is.
Calm Noisy 6
Connect this moment:
Linked to:
Private · Rewriting a recurring thought
Change the story
Some thoughts play on repeat. This tool helps you hear them from different angles — not to dismiss them, but to find out what's actually true.
Private
The thought that keeps coming back — write it exactly as it sounds in your head
⚔️
The harsh voice
The one that never lets you rest
🔬
Just the facts
Only what you could prove to someone else
🤝
What I'd say to a friend
If someone you loved said this to you
After sitting with all three — what do you actually think is true?
Just noticing — not diagnosing
Check in with my body
Tap the places where you feel something. It doesn't need a name yet.
Tap to mark
Tap anywhere on the body to mark what you're noticing
Words to describe what I'm feeling
thoughts spinning chest like lead hollow below the ribs shoulders braced still and open jaw locked watching from far heat building
Values Compass & Buckets · Unified Exercise
Stage 1: The Sieve
Sort what already matters to you. V (Very) is core, Q (Quite) is important, and N (Not right now) is for this season's lower priority.
1
Integrity
2
Autonomy
3
Excellence
4
Reciprocity
5
Resilience
Stage 2: The Buckets (Vessels)
Group your values into these core “vessels.” When a vessel feels “empty” or “too full,” that's a signal.
Uncategorized "Very Important" Values
Honest reflection
Where my energy actually goes
The gap between what you say matters and where your energy actually goes — that gap is almost always where the friction is.
Where I want my energy to go (what I said matters most)
Integrity Autonomy Excellence Reciprocity Resilience
Where my energy actually goes (be honest)
Getting people's approval Avoiding conflict Staying busy Making others comfortable Getting everything perfect
The gap
Notice the gap between where you said your energy should go and where it's actually going. That tension is worth exploring in your next session.
Your story so far
Life chapters
Your life as chapters · hover to read each one
Your story
Childhood Adolescence Young adult Now
Edit your story segments
Any time
How I'm feeling right now
A quick, honest read on where you are. No pressure to polish it.
Step 1 of 3  —  One word for how you feel right now
Positive
Neutral
Difficult
Step 2 of 3  —  Energy level right now
1 = running on empty  ·  5 = fully charged
Step 3 of 3  —  What's taking up the most space in your head right now?
✓
Check-in saved.
Last 14 days
My mood pattern
14 days agoToday
Check-in log
Active Work
My Exercises
Exercises and reflections assigned by your therapist.
Loading assignments...
Exercise Title
People to Contact · Assigned exercise
People to Contact
A structured reflection to map out the people you need or want to connect with, why they matter, and what your next step is. Complete this table and review with your therapist next session.
Name Relationship / Role Reason for Contact Status
Reflection Paragraph: What patterns do you notice in who you need to contact? Are there any fears or blocks?
North Star Exercise
Opening exercise...
CORE VALUES IDENTIFIED
Integrity · Autonomy · Excellence · Reciprocity · Resilience
I am a ___ at heart.
What I love most is ___.
Something I do naturally, no matter where I am - work or otherwise, is ___.
Something I get celebrated for often by many people is ___.
Something I would do (even if I didn't get paid for it) is ___.
Something I see others struggle with that comes naturally to me is ___.
Something others dread doing that I love and am energized by is ___.
I have a deep desire to know that what I do has an impact beyond myself - done with integrity and striving for excellence.
The thing I hate the most at work is ___.
The days at work I find most energizing are when I am ___.
Final Output: North Star Statement
Review your answers above and synthesize them into your Personal and Work North Star.
Personal North Star
Work North Star
Job Role Clusters
Opening exercise...
Market Observation & Notes
Overall market notes (Date: 3/18/26 - 3/25/26)
Strategic Role Clusters
Cluster 1: The Systems Architect (Strategy & Operations)
High-speed processing for those who can see how the whole machine should run.
Target Roles
Why it fits
Cluster 2: The Integration Specialist (Transformation & Partnerships)
Utilizing sensitivity to "read" systemic disharmony and fix it.
Target Roles
Why it fits
Cluster 3: The Product/Success Bridge (The Interface)
Moving away from "BS Sales" and into "Strategic Solutions."
Target Roles
Why it fits
Cluster 4: The VC & Early-Stage Ecosystem (High-Velocity Growth)
The "Full Throttle" environment where high-speed pattern recognition is an advantage.
Target Roles
Why it fits
Daily Ritual
3 Daily Gratitudes
What went well today? No matter how small. Documenting the good helps rewire the brain's negativity bias.
1. Something I noticed...
2. Something I did...
3. Someone I'm thankful for...
Recent Entries
Experience Log
Thought & Event Log
Log significant moments, emotional spikes, or recurring thoughts as they happen.
What happened? (The Trigger)
What did I think?
What did I feel?
Intensity (1-10)
Alternative Perspective
All logs are encrypted and private by default.
Past Logs
Safety Plan
After the session
Session Notes
Your clinical notes are private. The “seed” at the bottom is what your client will see — one question to sit with until next time.
Session details
Session date
Clinical notes (private)
What we covered today
Key theme that emerged
What to explore next time
Client assignments
Select a client to review active and completed assignments.
Add follow-up task
Merge your clinical log securely to SimplePractice, TherapyNotes, or local records.
The seed — for your client
One question. Not to be answered — to be held. This is what your client will see on their home screen.
Previous sessions
Session notes will appear here after your first recorded session.
Discovering the system
Mapping my Parts
We are all made of different parts. The Critic, the Protector, the Exile. Map yours here.
The Critic
"You aren't doing enough."
Feels about 14 years old. Thinks it's keeping me safe by preventing failure. Needs reassurance that we are okay.
The Wall
"Shut it all down."
Feels ancient. Steps in when the nervous system overflows. Needs to know we can handle the noise now without numbing.
+
Discover a new part
Communication Tool
Hard Conversation Prep
Structure your thoughts before stepping into conflict so you don't lose your footing.
Saved scripts
Scripts you save will appear here.
Curated by your therapist
The Reading Room
Resources, articles, and guided notes curated by your therapist specifically for you.
The Anatomy of a Boundary
Reflection Article
Therapist notes on setting limits with family.
Pre-Visit Pep Talk
Voice Note
Listen to this before the dinner on Sunday.
3:42
Values Assessment
PDF
Reference document from Session 2.
Internal Family Systems
Parts Constellation
Visualize Jonathan's identified sub-personalities and their current activation levels.
Active System Map
The Critic
Currently Highly Active
The Wall
Dormant
Core Self
Gaining access
Logistics & Check-ins
Secure Chat
Send secure, async messages to your care team. Pick a therapist thread and continue the conversation.
Currently messaging
—
Select a therapist to view messages.
Secure channel to your therapist
Practice Administration
Secure Chat
Continue the secure thread with the currently selected client.
Select a client from the roster to open their secure thread.
Loading messages...
Secure channel to selected client
Before sleep
A clean, dark space to put things down so you don't have to carry them into sleep.
What needs to be put down?
🌬
4-7-8 Breathing
Inhale 4s. Hold 7s. Exhale 8s.
Practice Administration
Treatment Plan Builder
Formal clinical objective construction for insurance compliance and longitudinal tracking.
Active Diagnosis (ICD-10)
Long Term Objective (6-Month Span)
Short Term Interventions
Manage Plans
Compliance Status
✓ Meets clinical standards
Last signed: 2 April 2026
Review due: 2 Oct 2026
Before you begin
Pre-Session Prep
Take 3 minutes to ground yourself and focus our time today.
Settle Scale
How settled are you feeling right now? (1 = Completely scattered, 10 = Deeply grounded)
1 10
The Big Four
Self-Regulation Toolkit
Grounding Protocols
Accessible via one tap. Choose what you need right now.
Box Breathing
4-4-4-4 cycle to reset the nervous system.
Ready
5-4-3-2-1 Sensory
Bring yourself back to the present moment.
Body Scan
3-minute guided scan.
Close your eyes. Start from the top of your head and slowly move your attention down to your toes, noticing any tension.
—
No patient selected
Select a patient from the Roster to assign exercises
● Active Treatment
Clinical Library
Exercise Templates
Assign exercises to your client. Choose from the clinical library or build your own.
Exercise Library
Active Assignments
No active assignments yet.
Patient Work
Assigned Exercises
Review active work for the selected client. Assignments clearly show status and can be removed if needed.
Select a client from the roster to view their assignments.
Current Assignments
No active assignments yet.
Practice Calendar
Schedule & Sessions
Set sessions for your clients. Appointments appear on the patient's home screen with prep reminders.
Upcoming sessions
No appointments scheduled yet.
Your Calendar
Schedule
All sessions — past and upcoming — scheduled by your therapist.
No sessions scheduled yet.
Clinical Creation
Template Builder
Create custom exercises separately from the library so assigning templates stays clean and focused.
Live Collaboration
Patient Life Timeline
Mirror map. Adjust processing states as breakthroughs occur during session.
No timeline chapters shared yet. Patient chapters will appear here once shared.
Assignment
Loading...
Before the session
Prepare for Session
A one-page brief on your active patient before you begin. Auto-assembled from their check-ins, exercises, and what-landed log.
J
Patient
Clinical Summary
—
Last mood
—
Sessions total
—
Exercises done
—
Last check-in
This week's check-ins
What landed last session
No sessions completed yet. This will populate after your first session.
Pre-Session Prep (Patient Input)
Waiting for patient to submit prep form...
Practice Overview
Roster & Schedule
Your clients and upcoming sessions in one view.
Clients
Loading clients…
Upcoming Sessions
No appointments scheduled yet.
Clinical Record
History
Full longitudinal log — check-ins, exercise completions, and session notes for the selected client.
Check-in history
Session milestones
Milestones will appear here as exercises are completed and sessions progress.
Clinical Progress
Trajectory & Progress
Track Jonathan's momentum across treatment objectives over time.
Mood trend (14 days)
Overall trajectory: Upward ↑
Treatment objectives
Autonomy friction
78% friction
Boundary scripting
In progress
Self-compassion
Early stage
Somatic awareness
Growing
Clinical Tools
Tool Sandbox
Preview and test any exercise as a patient before assigning it. Explore the full clinical library.
Body Scan
Somatic awareness mapping
Somatic
Narrative Forge
Cognitive restructuring
CBT
Silence Protocol
5-minute grounding timer
Mindfulness
IFS Parts Work
Internal Family Systems
IFS
Hard Conversation Prep
Communication scaffolding
DBT
Pattern Map
Behavioral loop tracker
CBT
Grounding Tool
Silence Protocol
Five minutes. One focus. Nothing to do but breathe and arrive.
Breathe in...
5:00
Let everything else be somewhere else. You only need to be here.
Behavioral Loop
Pattern Map
Track the trigger-thought-behavior-outcome loop to find your exit point.
Active loop
Trigger
Manager changes deadline without notice
Feeling
Chest tight. Heart rate spikes. Dread.
Behavior
Go silent. Comply immediately.
Outcome
Resentment builds. Autonomy erodes.
Exit Point
Pause 3 minutes before responding.
Notes on this loop
Auto-saves as you type
Weekly Ritual
Sunday Integration
A weekly review to close out the old week and set clear intentions for the new one.
Looking back
What went well this week?
What drained me?
What am I carrying that I need to put down?
Looking ahead
What do I want more of next week?
My one non-negotiable for next week
A word or phrase to carry into the week
After the session
The Bridge
What landed in session. What you're sitting with. What to try before next time.
What landed
From session 17
The anxiety isn't about the presentation. It's about what the presentation is allowed to mean about me.
Still sitting with...
Try before next session
Say one true thing in the next meeting without softening it.
Finish the North Star exercise.
This week's seed from your therapist
No seed sent yet. One will appear here after your first session.
Clinical Shortcuts
My Protocols
Pre-built response patches for common client activation patterns. Deploy in one tap.
IF
Autonomy threat detected (deadline moved, scope crept)
THEN
Pause 3 min · Name the feeling · Use boundary script
IF
Critic part activated ("I'm not enough")
THEN
Run Silence Protocol · Journal one true thing · Call Self
IF
Approval-seeking loop starts
THEN
Ask: "What would I do if no one was watching?" · Act from values
IF
Overwhelm / shutdown approaching
THEN
5-4-3-2-1 Sensory · Cold water · Body scan · Reduce list to 1
Stage 2
Values Vessels
Group your “Very Important” values into the core vessels of your life. Click a value in the pool to assign it.
Unassigned Values — click to assign
Template Library
Assign evidence-based clinical exercises to patients