Five minutes of practice.
Skills, not affirmations. One short lesson a day builds the muscle you reach for on the bad days.
Having a moment right now?
Skip the lesson. The SOS tab has the right-now tools — breathing, grounding, the STOP card.
ESPOregulator is skills practice, not therapy or medical care, and it makes no health claims.
If you're struggling, a professional is the right next step — in the U.S. you can call or text 988 anytime.
Right now
Pick one. Sixty seconds. Nothing to read, nothing to buy.
The ladder
Three tracks, three rungs each per level. Week six will not feel like week one — that's the whole design.
Settings
Your data
Progress and streaks live on this device. No account, no cloud, no ads, no trackers. Erasing really erases.
These are widely-taught self-regulation practices, offered as practice — not as treatment for any condition.
If anger, stress or anxiety is disrupting your life, a professional can do what an app can't. In the U.S.: call or text 988.