Daily wellness
Tools
Short, practical things you can do today. Everything you enter stays on this device.
Daily check-in
Mood, energy, pain and sleep in about a minute — and the pattern over two weeks.
Breathing & relaxation
Five breathing patterns and five guided scripts: body scan, muscle relaxation, grounding, kindness, safe place.
Journal
Pain and distress diary, thought records, and free writing nobody else will read.
Gratitude & reflection
Three things a day, plus reflection prompts written for people living with illness.
Goals
Goals with a bad-day version built in, so a difficult week pauses them rather than ending them.
My milestones
Markers worth moving towards — and a record of the ground you have already covered.
Progress dashboard
Mood, pain, sleep, weight, BMI, fluid, eating pattern and questionnaire scores over time.
Condition monitoring
Charts you can hand to your clinician
Screening questionnaires
Validated tools — guidance, never diagnosis
Mindfulness in an ordinary day
One cup of tea
Drink one drink a day with full attention — heat, weight, smell, taste. Two minutes of practice inside something you already do.
Feet on the floor
Whenever you sit in a waiting room, press both feet into the floor and notice the pressure for thirty seconds before you pick up your phone.
Three-breath doorway
Take three slow breaths before entering the sickroom, the clinic or your own front door. It stops the last hour spilling into the next one.
Name the weather
Ask yourself: what is the weather inside me right now? Naming it — stormy, flat, bright, foggy — creates a small, useful distance.
Hands in water
Washing up, washing hands, showering: use the temperature and sensation as an anchor. It is the most reliable free grounding tool there is.
Afya Companion offers education and self-help support. It does not diagnose, treat or replace care from your doctor, nurse, psychologist or dietitian. If something in your health changes, speak to your care team.