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index.html
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<!DOCTYPE html>
<html>
<head>
<meta charset="utf-8">
<meta content="width=device-width, initial-scale=1" name="viewport">
<title>MindfulScroll</title>
<meta name="description" content="Scroll More Mindfully."/>
<link rel="apple-touch-icon" sizes="180x180" href="apple-touch-icon.png">
<link rel="icon" type="image/png" sizes="32x32" href="favicon-32x32.png">
<link rel="icon" type="image/png" sizes="16x16" href="favicon-16x16.png">
<link rel="manifest" href="/mindful-scroll/manifest.json">
<meta name="msapplication-TileColor" content="#da532c">
<meta name="theme-color" content="#ffffff">
<!--script needed for loading and caching files-->
<script>
navigator.serviceWorker.register("/mindful-scroll/sw.js").then(registration => {
console.log("success!");
if (registration.installing) {
registration.installing.postMessage("Howdy from your installing page.");
}
}, err => {
console.error("Installing the worker failed!", err);
});
</script>
<style title="Twine CSS">@keyframes appear{0%{opacity:0}to{opacity:1}0%,to{visibility:visible}}@keyframes fade-in-out{0%,to{opacity:0}50%{opacity:1}0%,to{visibility:visible}}@keyframes rumble{25%{top:-0.1em}75%{top:0.1em}0%,to{top:0px}0%,to{visibility:visible}}@keyframes shudder{25%{left:0.1em}75%{left:-0.1em}0%,to{left:0px}0%,to{visibility:visible}}@keyframes buoy{25%{top:0.25em}75%{top:-0.25em}0%,to{top:0px}0%,to{visibility:visible}}@keyframes sway{25%{left:0.25em}75%{left:-0.25em}0%,to{left:0px}0%,to{visibility:visible}}@keyframes pulse{0%{transform:scale(0, 0)}20%{transform:scale(1.2, 1.2)}40%{transform:scale(0.9, 0.9)}60%{transform:scale(1.05, 1.05)}80%{transform:scale(0.925, 0.925)}to{transform:scale(1, 1)}0%,to{visibility:visible}}@keyframes zoom-in{0%{transform:scale(0, 0)}to{transform:scale(1, 1)}0%,to{visibility:visible}}@keyframes shudder-in{0%, to{transform:translateX(0em)}5%, 25%, 45%{transform:translateX(-1em)}15%, 35%, 55%{transform:translateX(1em)}65%{transform:translateX(-0.6em)}75%{transform:translateX(0.6em)}85%{transform:translateX(-0.2em)}95%{transform:translateX(0.2em)}0%,to{visibility:visible}}@keyframes rumble-in{0%, to{transform:translateY(0em)}5%, 25%, 45%{transform:translateY(-1em)}15%, 35%, 55%{transform:translateY(1em)}65%{transform:translateY(-0.6em)}75%{transform:translateY(0.6em)}85%{transform:translateY(-0.2em)}95%{transform:translateY(0.2em)}0%,to{visibility:visible}}@keyframes fidget{0%, 8.1%, 82.1%, 31.1%, 38.1%, 44.1%, 40.1%, 47.1%, 74.1%, 16.1%, 27.1%, 72.1%, 24.1%, 95.1%, 6.1%, 36.1%, 20.1%, 4.1%, 91.1%, 14.1%, 87.1%, to{left:0px;top:0px}8%, 82%, 31%, 38%, 44%{left:-1px}40%, 47%, 74%, 16%, 27%{left:1px}72%, 24%, 95%, 6%, 36%{top:-1px}20%, 4%, 91%, 14%, 87%{top:1px}0%,to{visibility:visible}}@keyframes slide-right{0%{transform:translateX(-100vw)}0%,to{visibility:visible}}@keyframes slide-left{0%{transform:translateX(100vw)}0%,to{visibility:visible}}@keyframes slide-up{0%{transform:translateY(100vh)}0%,to{visibility:visible}}@keyframes slide-down{0%{transform:translateY(-100vh)}0%,to{visibility:visible}}@keyframes fade-right{0%{opacity:0;transform:translateX(-1em)}to{opacity:1}0%,to{visibility:visible}}@keyframes fade-left{0%{opacity:0;transform:translateX(1em)}to{opacity:1}0%,to{visibility:visible}}@keyframes fade-up{0%{opacity:0;transform:translateY(1em)}to{opacity:1}0%,to{visibility:visible}}@keyframes fade-down{0%{opacity:0;transform:translateY(-1em)}to{opacity:1}0%,to{visibility:visible}}@keyframes flicker{0%,29%,31%,63%,65%,77%,79%,86%,88%,91%,93%{opacity:0}30%{opacity:0.2}64%{opacity:0.4}78%{opacity:0.6}87%{opacity:0.8}92%, to{opacity:1}0%,to{visibility:visible}}@keyframes blur{0%{filter:blur(2rem);opacity:0}25%{opacity:1}to{filter:blur(0rem);opacity:1}0%,to{visibility:visible}}.dom-debug-mode tw-story,.dom-debug-mode tw-passage,.dom-debug-mode tw-sidebar,.dom-debug-mode tw-include,.dom-debug-mode tw-hook,.dom-debug-mode tw-expression,.dom-debug-mode tw-link,.dom-debug-mode tw-dialog,.dom-debug-mode tw-columns,.dom-debug-mode tw-column,.dom-debug-mode tw-align{outline:1px solid #f5a3da;min-height:32px;display:block !important}.dom-debug-mode tw-story::before,.dom-debug-mode tw-passage::before,.dom-debug-mode tw-sidebar::before,.dom-debug-mode tw-include::before,.dom-debug-mode tw-hook::before,.dom-debug-mode tw-expression::before,.dom-debug-mode tw-link::before,.dom-debug-mode tw-dialog::before,.dom-debug-mode tw-columns::before,.dom-debug-mode tw-column::before,.dom-debug-mode tw-align::before{position:absolute;top:0;left:0;height:16px;background-color:#f5a3da;color:black;font-size:16px;font-weight:normal;font-style:normal;font-family:monospace;display:inline-block;line-height:100%;white-space:pre;z-index:999997}.dom-debug-mode tw-story:hover,.dom-debug-mode tw-passage:hover,.dom-debug-mode tw-sidebar:hover,.dom-debug-mode tw-include:hover,.dom-debug-mode tw-hook:hover,.dom-debug-mode tw-expression:hover,.dom-debug-mode tw-link:hover,.dom-debug-mode tw-dialog:hover,.dom-debug-mode tw-columns:hover,.dom-debug-mode tw-column:hover,.dom-debug-mode tw-align:hover{outline:1px solid #fc9}.dom-debug-mode tw-story:hover::before,.dom-debug-mode tw-passage:hover::before,.dom-debug-mode tw-sidebar:hover::before,.dom-debug-mode tw-include:hover::before,.dom-debug-mode tw-hook:hover::before,.dom-debug-mode tw-expression:hover::before,.dom-debug-mode tw-link:hover::before,.dom-debug-mode tw-dialog:hover::before,.dom-debug-mode tw-columns:hover::before,.dom-debug-mode tw-column:hover::before,.dom-debug-mode tw-align:hover::before{background-color:#fc9;transition:background-color 1s}.dom-debug-mode tw-passage,.dom-debug-mode tw-include,.dom-debug-mode tw-hook,.dom-debug-mode tw-expression,.dom-debug-mode tw-link,.dom-debug-mode tw-dialog,.dom-debug-mode tw-columns,.dom-debug-mode tw-column,.dom-debug-mode tw-align{padding:1em;margin:0}.dom-debug-mode tw-story::before{content:'<tw-story tags="' attr(tags) '">'}.dom-debug-mode tw-passage::before{top:-16px;content:'<tw-passage tags="' attr(tags) '">'}.dom-debug-mode tw-sidebar::before{top:-16px;content:"<tw-sidebar>"}.dom-debug-mode tw-hook::before{content:'<tw-hook name="' attr(name) '">'}.dom-debug-mode tw-expression::before{content:'<tw-expression name="' attr(name) '">'}.dom-debug-mode tw-link::before{content:'<tw-link name="' attr(name) '">'}.dom-debug-mode tw-dialog::before{content:"<tw-dialog>"}.dom-debug-mode tw-columns::before{content:"<tw-columns>"}.dom-debug-mode tw-column::before{content:"<tw-column>"}.dom-debug-mode tw-align::before{content:"<tw-align>"}.dom-debug-mode tw-include::before{content:'<tw-include type="' attr(type) '" title="' attr(title) '">'}.debug-mode tw-expression{display:inline-block !important}.debug-mode tw-expression[type=variable]::after{font-size:0.8rem;padding-left:0.2rem;padding-right:0.2rem;vertical-align:top;content:"$" attr(name)}.debug-mode tw-expression[type=tempVariable]::after{font-size:0.8rem;padding-left:0.2rem;padding-right:0.2rem;vertical-align:top;content:"_" attr(name)}.debug-mode tw-expression[return=boolean]{background-color:rgba(179,179,179,0.2)}.debug-mode tw-expression[return=array]{background-color:rgba(255,102,102,0.2)}.debug-mode tw-expression[return=dataset]{background-color:rgba(255,128,0,0.2)}.debug-mode tw-expression[return=number]{background-color:rgba(255,179,102,0.2)}.debug-mode tw-expression[return=datamap]{background-color:rgba(255,255,102,0.2)}.debug-mode tw-expression[return=changer]{background-color:rgba(179,255,102,0.2)}.debug-mode tw-expression[return=lambda]{background-color:rgba(102,255,102,0.2)}.debug-mode tw-expression[return=hookname]{background-color:rgba(102,255,204,0.2)}.debug-mode tw-expression[return=string]{background-color:rgba(102,255,255,0.2)}.debug-mode tw-expression[return=datatype]{background-color:rgba(102,153,255,0.2)}.debug-mode tw-expression[return=gradient],.debug-mode tw-expression[return=colour]{background-color:rgba(204,102,255,0.2)}.debug-mode tw-expression[return=instant],.debug-mode tw-expression[return=macro]{background-color:rgba(240,117,199,0.2)}.debug-mode tw-expression[return=command]{background-color:rgba(153,153,255,0.2)}.debug-mode tw-expression.false{background-color:rgba(255,0,0,0.2) !important}.debug-mode tw-expression[type=macro]::before{content:"(" attr(name) ":)";padding:0 0.5rem;font-size:1rem;vertical-align:middle;line-height:normal;background-color:inherit;border:1px solid rgba(255,255,255,0.5)}.debug-mode tw-hook{background-color:rgba(0,85,255,0.1) !important}.debug-mode tw-hook::before{font-size:0.8rem;padding-left:0.2rem;padding-right:0.2rem;vertical-align:top;content:"["}.debug-mode tw-hook::after{font-size:0.8rem;padding-left:0.2rem;padding-right:0.2rem;vertical-align:top;content:"]"}.debug-mode tw-hook[name]::after{font-size:0.8rem;padding-left:0.2rem;padding-right:0.2rem;vertical-align:top;content:"]<" attr(name) "|"}.debug-mode tw-pseudo-hook{background-color:rgba(255,170,0,0.1) !important}.debug-mode tw-collapsed::before{font-size:0.8rem;padding-left:0.2rem;padding-right:0.2rem;vertical-align:top;content:"{"}.debug-mode tw-collapsed::after{font-size:0.8rem;padding-left:0.2rem;padding-right:0.2rem;vertical-align:top;content:"}"}.debug-mode tw-verbatim::before,.debug-mode tw-verbatim::after{font-size:0.8rem;padding-left:0.2rem;padding-right:0.2rem;vertical-align:top;content:"`"}.debug-mode tw-align[style*="text-align: center"]{background:linear-gradient(to right, rgba(255,204,189,0) 0%, rgba(255,204,189,0.25) 50%, rgba(255,204,189,0) 100%)}.debug-mode tw-align[style*="text-align: left"]{background:linear-gradient(to right, rgba(255,204,189,0.25) 0%, rgba(255,204,189,0) 100%)}.debug-mode tw-align[style*="text-align: right"]{background:linear-gradient(to right, rgba(255,204,189,0) 0%, rgba(255,204,189,0.25) 100%)}.debug-mode tw-column{background-color:rgba(189,228,255,0.2)}.debug-mode tw-enchantment{animation:enchantment 0.5s infinite;border:1px solid}.debug-mode tw-link::after,.debug-mode tw-broken-link::after{font-size:0.8rem;padding-left:0.2rem;padding-right:0.2rem;vertical-align:top;content:attr(passage-name)}.debug-mode tw-include{background-color:rgba(204,128,51,0.1)}.debug-mode tw-include::before{font-size:0.8rem;padding-left:0.2rem;padding-right:0.2rem;vertical-align:top;content:attr(type) ' "' attr(title) '"'}@keyframes enchantment{0%,to{border-color:#ffb366}50%{border-color:#6fc}}tw-debugger{position:fixed;box-sizing:border-box;bottom:0;right:0;z-index:999999;min-width:10em;min-height:1em;padding:0em 0.5em 0.5em 1em;font-size:1.25em;font-family:sans-serif;color:#000;border-left:solid #000 2px;border-top:solid #000 2px;border-top-left-radius:.5em;background:#fff;opacity:1}tw-debugger select{margin-right:1em;width:12em}tw-debugger button{border-radius:3px;border:solid #999 1px;margin:auto 4px;background-color:#fff;font-size:inherit;color:#000}tw-debugger 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<tw-story><noscript><tw-noscript>JavaScript needs to be enabled to play MindfulScroll.</tw-noscript></noscript></tw-story>
<tw-storydata name="MindfulScroll" startnode="4" creator="Twine" creator-version="2.3.10" ifid="C1921370-2057-4EC0-BB89-4438BB679AA0" zoom="0.6" format="Harlowe" format-version="3.2.0" options="" hidden><style role="stylesheet" id="twine-user-stylesheet" type="text/twine-css">tw-story {
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}</style><script role="script" id="twine-user-script" type="text/twine-javascript">/* Get the documentElement (<html>) to display the page in fullscreen */
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</script><tw-tag name="Self-Care" color="green"></tw-tag>,<tw-tag name="morning" color="yellow"></tw-tag>,<tw-tag name="night" color="blue"></tw-tag><tw-passagedata pid="1" name="morning-intro" tags="morning" position="165,155" size="100,100">
###Good morning!
----
If this is the first thing you're looking at this morning,
the following screens will gently guide you through some awareness exercises and into wakefulness.
(align:"=><=")+(box:"=XXXXXXXXXXXXXXXXXX=")[^^//(Tap anywhere to continue.)//^^]
(after: 1ms)[(click-goto: ?Page, "morning_nav")]
</tw-passagedata><tw-passagedata pid="2" name="morning3" tags="morning" position="635,148.33333333333331" size="100,100">''Good morning, beautiful human.''
$d8n[=
Today -- the day you're about to start -- is an unrepeatable miracle.
$d8n[=//You// are an unrepeatable miracle.
$d8n[=It sounds cheesy, but it's true.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning4")]
</tw-passagedata><tw-passagedata pid="3" name="morningchecklist" tags="morning" position="3175.0000000000005,148.33333333333303" size="100,100">###Itty-Bitty Morning Checklist
Check a few things off to build up momentum for the rest of the day.
Here are some things to try:
(checkbox: bind $clean, " Wash your face or take a shower")
(checkbox: bind $bed, " Make your bed")
(checkbox: bind $water, " Drink some water")
(checkbox: bind $coffee, " Have some coffee")
(checkbox: bind $meds, " Take your meds / vitamins")
(checkbox: bind $todo, " Make a to-do list")
(checkbox: bind $clothes, " Get dressed")
(checkbox: bind $setup, " Set yourself up for the day")
This is just a starting point; you can make your own checklist as elaborate as you want! [[Click here|apps]] to check out some app recommendations. ■</tw-passagedata><tw-passagedata pid="4" name="Main Menu" tags="" position="31.666666666666632,155" size="100,100">
###Hello there :)
---
This is MindfulScroll, an alternative to compulsive scrolling during the day's transitions.
''So, tell me what's going on.''
[[I just woke up|morning-intro]]
[[I'm in a funk|self-care-intro]]
[[I'm winding down for the evening|winddown-intro]]
[[I'm about to go to sleep|sleep-intro]]
(link: "^^//Fullscreen View Instructions//^^")[(alert:"[^^''Safari (iOS):''
Share sheet -->'Add to homescreen'
''Chrome (Android):''
Tap the 'Add MindfulScroll to Home screen' prompt
^^]")]
</tw-passagedata><tw-passagedata pid="5" name="Footer" tags="footer" position="165.66666666666663,1405" size="100,100">
---
(align:"=><=")+(box:"=XXXXXXXXXXXX=")+(text-style:"subscript")[[[Main Menu]] | [[Help + Extras]]
© Julia Bushue]</tw-passagedata><tw-passagedata pid="6" name="self-care-intro" tags="Self-Care" position="165,271.6666666666667" size="100,100">//''I feel stuck.
I can't focus or organize my thoughts.
I'm in a funk.''//
---
It's okay. You've got this.
Just take it one step at a time.
---
####Stop.
Accept where you are and make some room for it.
Slowing down to take care of yourself makes everything else happen faster.
(align:"=><=")+(box:"=XXXXXXXXXXXXXXXXXX=")[^^//(Tap anywhere to continue.)//^^]
(after: 1ms)[(click-goto: ?Page, "funk_nav")]</tw-passagedata><tw-passagedata pid="7" name="winddown1" tags="night" position="520,896.6666666666667" size="100,100">####Tell your body it’s time for bed.
---
Communicate with your wise nervous system through your senses.
$d8n[=Turn off some room lights.
$d8n[=Dim or put away bright screens.
[[Check out more nighttime phone settings.|phone]]
$d8n[=Change into soft, comfortable clothes.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "winddown2")]
</tw-passagedata><tw-passagedata pid="8" name="sleep1" tags="night" position="523.3333333333333,1018.3333333333334" size="100,100">####Let this be the last thing you read before bed.
---
Today was busy, full of thoughts, ideas, and activity.
$d8n[=Now it’s time to slow down and prepare your mind and body for rest.
$d8n[=''First, focus on your heart. ''
$d8n[=Imagine that you can breathe directly in and out of your heart.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "sleep2")]
</tw-passagedata><tw-passagedata pid="9" name="winddown3" tags="night" position="756.6666666666667,893.3333333333334" size="100,100">####Call your energy back.
---
As you sit and enjoy your tea, music, and cuddles:
$d8n[=Think about the energy you’ve sent out into the world today:
$d8n[=the thoughts, wishes, conversations, and ideas.
$d8n[=Imagine reversing the flow.
$d8n[=Sense your energy coming back to you,
$d8n[=returning home.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "winddown4")]
</tw-passagedata><tw-passagedata pid="10" name="physical" tags="Self-Care" position="756.6666666666667,266.66666666666663" size="100,100">####Check in with your body.
---
Are you:
* Hungry?
* Thirsty?
* Cold?
* Hot?
* In pain?
* In need of a bio break?&nbsp;»
(click-goto: ?Page, "physical2")
</tw-passagedata><tw-passagedata pid="11" name="SCM" tags="Self-Care" position="998.3333333333334,263.33333333333326" size="100,100">####Self-Care Menu
''Which of these best describes how you're feeling?''
[[I feel okay, but I can't get started on stuff.|ExD]]
[[I should do stuff, but I literally can't get off the couch.|couch]]
[[I've got a lot of nervous energy that makes it hard to focus.|nervous]]
[[Everything feels too loud, bright, or overwhelming.|overstim]]
</tw-passagedata><tw-passagedata pid="12" name="couch" tags="Self-Care" position="1000,385" size="100,100">''I'll say it again:''
It's okay that you feel this way. It won't last forever.
$d8n[=First off: If you don't *need* to get up this minute, can you just give yourself a break?
$d8n[=Hey, it's worth asking.
$d8n[=The next few screens have some bite-sized tips.
$d8n[=If one feels too big or hard, move on to the next one.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "couch2")]
</tw-passagedata><tw-passagedata pid="13" name="nervous" tags="Self-Care" position="1001.6666666666667,616.6666666666666" size="100,100">####My body is full of nervous energy.
---
Find a way to move that energy!
If one idea doesn't work for you, move onto the next one.
---
Have a fast-paced one-song dance party.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "nervous2")]
</tw-passagedata><tw-passagedata pid="14" name="ExD" tags="Self-Care" position="1001.6666666666667,730" size="100,100">
If you feel frozen, like you can't get off the couch, start [[here|couch]].
---
First: see if you have any insight about why you're not taking action.
Not doing the thing can happen for a lot of reasons.
Be gentle and curious.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "ExD2")]
</tw-passagedata><tw-passagedata pid="15" name="overstim" tags="Self-Care" position="998.3333333333334,500" size="100,100">####I feel completely overstimulated and overwhelmed.
Does everything feel too loud, too bright, too much?
---
$d8n[=''Listen:''
You need to cut out as many sources of stimulation as possible.
Ideally, take some alone time to recuperate.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "overstim2")]
</tw-passagedata><tw-passagedata pid="16" name="ExD6" tags="Self-Care" position="1586.6666666666667,731.6666666666666" size="100,100">''Put on some upbeat music.''
$d8n[=Go for instrumental if it's something you need to use your verbal brain for (like writing).
$d8n[=Music with vocals or podcasts are great if it's something more physical.
$d8n[=Check out the [[playlists]] page for suggestions.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "ExD7")]
</tw-passagedata><tw-passagedata pid="17" name="ExD7" tags="Self-Care" position="1701.6666666666667,731.6666666666665" size="100,100">''Clean, organize, or pick up your space for 15 minutes.''
$d8n[=Set a timer and put on some upbeat music.
$d8n[=It will get your brain and body moving and you'll feel calmer and more put together when your space is less cluttered.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "ExD8")]
</tw-passagedata><tw-passagedata pid="18" name="ExD4" tags="Self-Care" position="1356.6666666666667,731.6666666666666" size="100,100">####Overcoming Starting Friction
---
The following screens each have a tip for getting started on the thing.
$d8n[=As much as you might want to read through all of them right away, it's more important to try one or two first.
$d8n[=Our brains get overwhelmed by too many options.
$d8n[=That's why you're getting these in little bite-sized chunks.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "ExD5")]
</tw-passagedata><tw-passagedata pid="19" name="Help + Extras" tags="" position="166.66666666666663,1153.6666666666667" size="100,100">
####Help + Extras
---
[[About MindfulScroll|About]]
[[Add MindfulScroll to Your Home Screen]]
[[FAQ]]
[[Extras]]
* This section contains recommended apps, nighttime phone settings, playlists, and helpful links for further reading and resources.
####Contact
For questions, comments, suggestions or bug reports, email me at julia@juliabushue.
---
###Disclaimer
This app is not intended to replace professional health advice. If you have any questions about whether a suggestion is appropriate for you, ask your health provider.
Links to external websites not maintained by me shouldn't be taken to represent my views or as endorsement. (just in case goodnewsnetwork.org gets hacked by Nazis someday...)
</tw-passagedata><tw-passagedata pid="20" name="Extras" tags="" position="285,1273.3333333333333" size="100,100">###More
---
(align:"=><=")+(box:"=XXXXXXXXXXXXXXXXXX=")[^^//''Tap the curly back arrow at the top to return to the previous screen.''//^^]
[[Spotify Playlists|playlists]]
[[Recommended Apps|apps]]
[[Phone settings for better sleep|phone]]
<a href="https://www.juliabushue.com/blog/shock">Read more about the fight-flight-freeze response and soothing the nervous system. (external link)</a>
<a href="https://youtu.be/UnTwiQY2hcM">YouTube link to FasterEFT tapping tutorial (external link)</a>
</tw-passagedata><tw-passagedata pid="21" name="morning7" tags="morning" position="1126.6666666666667,150" size="100,100">''As you read, become aware of your breath.''
$d8n[=Notice the sensations of breathing:
$d8n[=the air moving in and out of your nostrils,
$d8n[=the rise and fall of your abdomen.
$d8n[=See if you can stay with your breath through the entire cycle of inhale and exhale.
$d8n[=Do this two or three times.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning8")]
</tw-passagedata><tw-passagedata pid="22" name="morning10" tags="morning" position="1498.3333333333335,149.99999999999983" size="100,100">''Now, shift your attention to the weight of your body in bed. ''
$d8n[=Feel all the surfaces supporting you, holding you up.
$d8n[=Notice what's touching your body right now: maybe your pajamas, blankets, or pillow.
$d8n[=Without moving, can you sense the boundaries of your skin?
$d8n[=Where you end and the outside world begins?&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning11")]
</tw-passagedata><tw-passagedata pid="23" name="morning16" tags="morning" position="2226.666666666667,148.33333333333303" size="100,100">''Let yourself sink deeply into the present moment.''
$d8n[=A "holy moment" is a moment made special by our attention.
$d8n[=(//Any// moment can be holy.)
$d8n[=This moment, //right now,// is holy because it's never happened before
$d8n[=and it never will again.
$d8n[=This is the only time you'll ever experience it.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning17")]
</tw-passagedata><tw-passagedata pid="24" name="morning19" tags="morning" position="2588.3333333333335,146.66666666666634" size="100,100">''We're almost done.''
$d8n[=Think about a feeling or quality you'd like to take into your day.
(click: ?Page)
[(t8n:"dissolve")[Maybe it's:](after: time+600ms)[=
(t8n:"dissolve")[⁕ Energy](after: time+750ms)[=
(t8n:"dissolve")[⁕ Focus](after: time+750ms)[=
(t8n:"dissolve")[⁕ Optimism or Anticipation](after: time+750ms)[=
(t8n:"dissolve")[⁕ Gratitude or Appreciation](after: time+750ms)[=
(t8n:"dissolve")[⁕ Loving Connection](after: time+750ms)[=
(t8n:"dissolve")[⁕ Self-Kindness](after: time+750ms)[=
(t8n:"dissolve")[⁕ Ease](after: time+750ms)[=
(t8n:"dissolve")[Or maybe something else comes to you.&nbsp;»]
]
(click-goto: ?Page, "morning20")
</tw-passagedata><tw-passagedata pid="25" name="morning23" tags="morning" position="3060.0000000000005,148.33333333333303" size="100,100">''Still need something to look at while you wake up?''
Check out <a href="https://www.goodnewsnetwork.org/">The Good News Network</a>, a news site that shares inspiring, positive stories.
If there's important bad news happening today, I promise you'll find out about it.
But have some coffee first. ■
[[Fair enough, I'm ready for the itty-bitty morning checklist.|morningchecklist]]</tw-passagedata><tw-passagedata pid="26" name="ExD8" tags="Self-Care" position="1816.6666666666667,731.6666666666665" size="100,100">''Does everything feel equally urgent?''
$d8n[=Go with something simple and easy to cross off.
$d8n[=Then move on to something else.
$d8n[=If it doesn't really matter what you do, just pick //something.//
$d8n[=Once you get moving, it's easier to keep going.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "ExD9")]
</tw-passagedata><tw-passagedata pid="27" name="ExD9" tags="Self-Care" position="1931.6666666666667,731.6666666666665" size="100,100">''If you have one urgent project...''
$d8n[=imagine that you can hand it off to a helpful and capable assistant.
$d8n[=What would you tell them to do next?&nbsp;»
(after: 1ms)[(click-goto: ?Page, "ExD10")]
</tw-passagedata><tw-passagedata pid="28" name="ExD10" tags="Self-Care" position="2045,731.6666666666665" size="100,100">''Find ways to break it up.''
---
$d8n[=''Mental Rehearsal:'' if the thing feels complicated or overwhelming, mentally walk yourself through it from beginning to end.
"I need to schedule a doctor appointment, so first I'm going to get out my phone and look up their number. I'm going to have my calendar handy so I can see my availability and my insurance card out so I can give them the info. Actually, before that I need to make some notes about my issue so that I don't forget an important detail once I'm on the phone."
$d8n[=''By Step:'' do one tiny little step.
If your tiny step still feels too big, then it's not tiny enough!
$d8n[=''By Time:'' set a timer for 15-25 minutes.
It's often easier to keep going once you've started.
$d8n[=''Before you stop:'' If it's too big to handle in one chunk, decide what your next action will be when you come back to it.&nbsp;»
[(click-goto: ?Page, "ExD11")]
</tw-passagedata><tw-passagedata pid="29" name="ExD11" tags="Self-Care" position="2158.3333333333335,729.9999999999999" size="100,100">''Keep yourself company with a journal.''
$d8n[=It's a good way to stay engaged in a gentle way without letting yourself off the hook.
$d8n[=Open up a notebook or text file and start writing about what you feel or notice as you think about attempting this task.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "ExD12")]
</tw-passagedata><tw-passagedata pid="30" name="ExD13" tags="Self-Care" position="2391.6666666666665,729.9999999999998" size="100,100">''Get some help.''
$d8n[="Body Doubling" is when someone physically hangs out with you while you do the thing.
$d8n[=It's why workout buddies are so helpful.
$d8n[=Or try a virtual hangout.
$d8n[=Maybe you check in at the beginning and end of a period, or maybe you stay on the phone/webcam the whole time.
$d8n[=Text a friend and say, "I'm about to do X, can I tell you when I'm done?"&nbsp;»
(after: 1ms)[(click-goto: ?Page, "ExD14")]
</tw-passagedata><tw-passagedata pid="31" name="ExD15" tags="Self-Care" position="2621.666666666667,731.6666666666665" size="100,100">''Are you sure?''
$d8n[=Try a couple of these instead of cycling through all the options you *could* try.
$d8n[=Messy progress is better than a perfect plan that never gets executed.
$d8n[=I believe in you! ■
[[Back to the Self-Care Menu|SCM]]
</tw-passagedata><tw-passagedata pid="32" name="couch3" tags="Self-Care" position="1236.666666666667,383.3333333333333" size="100,100">Wiggle your fingers and toes.
$d8n[=Take your eyes off this screen and focus on something across the room for 15-20 seconds.
$d8n[=Do some neck rolls.
$d8n[=Yawn or open your mouth wide and stick your tongue out as far as you can.
$d8n[=Stretch your arms above your head.
$d8n[=Remember Uma Thurman in //Kill Bill?//
"Wiggle your big toe."
$d8n[=Any little movement can help.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "couch4")]
</tw-passagedata><tw-passagedata pid="33" name="couch4" tags="Self-Care" position="1353.3333333333335,385" size="100,100">Have a good [[playlist|playlists]] ready for these times.
$d8n[=I don't go straight to high-energy dance music.
$d8n[=It makes me feel even more cranky and tired.
$d8n[=Find something uplifting/upbeat without sounding too frantic.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "couch5")]
</tw-passagedata><tw-passagedata pid="34" name="playlists" tags="" position="401.6666666666666,1275.0000000000002" size="100,100">###Spotify Playlist Links
---
(align:"=><=")+(box:"=XXXXXXXXXXXXXXXXXX=")[^^//''Tap the curly back arrow at the top to return to the previous screen.''//^^]
''* All links open externally. Long-press and select "Open in New Tab."''
<a href="https://open.spotify.com/playlist/7dpTkHxRXjUaRKQvm1Ts7j?si=ljMCKixlQxylgsiXzYqaZg">A couple of nice wake-up tunes</a>
<a href="https://open.spotify.com/playlist/6s0r5iusZ19CjqifkomDLX?si=q8E_1dHkSfam7V1WR19ovQ">Chill music for focusing</a>
<a href="https://open.spotify.com/playlist/3tDad2Ng9L4zHOB3pHTYcH?si=agRU2LriTXWv8N-Qaqfbrw">Music for sleeping</a>
<a href="https://open.spotify.com/user/asffqrc9mzkrqlttcv0k80iic/playlist/1qxMVWekRpblmTYYOnUR9o?si=T2TNJWUSRUCIxfHz4LelgQ">Songs about feeling better</a>
<a href="https://open.spotify.com/user/asffqrc9mzkrqlttcv0k80iic/playlist/3AMh14imiPODLp8mvMV1IC?si=mMw16zimScOlBzU8u48e5A">Upbeat songs for walking or chores</a>
Back to [[Extras]]</tw-passagedata><tw-passagedata pid="35" name="couch5" tags="Self-Care" position="1466.666666666667,383.33333333333326" size="100,100">''Feeling numb or checked out can mean your nervous system is overloaded. ''
$d8n[=It needs to feel safe before moving on to something more active.
$d8n[=''Connection'' is a good place to start.
$d8n[=Can you text a friend or cuddle a pet?
$d8n[=Even giving yourself a hug can help.
$d8n[=Check out the fight-flight-freeze article in the [[Extras]] section for more self-soothing ideas.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "couch6")]
</tw-passagedata><tw-passagedata pid="36" name="couch6" tags="Self-Care" position="1581.666666666667,386.6666666666666" size="100,100">''Faster EFT'' (emotional freedom technique) is a way to shift stuck energy by tapping on different pressure points.
You can watch a [[how-to video here,|Extras]] or try this:
$d8n[=Think of one of the emotions or sensations you want to shift, then let it go.
$d8n[=Tap gently the top of your head with the middle and ring fingers of one hand.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "couch7")]
</tw-passagedata><tw-passagedata pid="37" name="couch9" tags="Self-Care" position="2040,383.3333333333333" size="100,100">''And remember...''
Whatever you try, stay engaged with how you're feeling.
$d8n[=It's easy to just drift off into a fugue state of scrolling or sleeping.
$d8n[=Talk to yourself about how you're feeling, out loud or in your head.
$d8n[=Or write about what you're noticing.
$d8n[=Remember to be nice!&nbsp;»
(after: 1ms)[(click-goto: ?Page, "couch10")]
</tw-passagedata><tw-passagedata pid="38" name="winddown7" tags="night" position="1223.3333333333333,893.3333333333333" size="100,100">####Practice Presence
----
Sit and bring your attention to the present moment, the current breath.
$d8n[=Notice how the breath travels through the body.
$d8n[=Drop your awareness down to your heart, your abdomen.
$d8n[=It's time for the brain to relinquish control to their quiet wisdom.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "winddown8")]</tw-passagedata><tw-passagedata pid="39" name="phone" tags="" position="516.6666666666667,1273.3333333333335" size="100,100">
#####Nighttime Phone Settings for Better Sleep
---
(align:"=><=")+(box:"=XXXXXXXXXXXXXXXXXX=")[^^//''Tap the curly back arrow at the top to return to the previous screen.''//^^]
''iPhone''
''Night Shift:'' makes your phone colors warmer in the evening.
//Find it here:// Settings > Display & Brightness
(align:"=><=")+(box:"=X=")[`* * * * * *`]
''Reduce White Point:'' makes the whites less bright and is easier on the eyes.
//Find it here:// Settings > Accessibility > Display & Text Size > Reduce White Point > On > adjust intensity
(align:"=><=")+(box:"=X=")[`* * * * * *`]
''Color Filters:'' you can play around with these and see if there's a setting that feels good to your eyes.
//Find it here:// Settings > Accessibility > Display & Text Size > Color Filters > On > Color Tint > play with intensity and hue
(align:"=><=")+(box:"=X=")[`* * * * * *`]
''Accessibility Shortcut:'' If you click the home/power button (depending on your model) 3x, you can activate one or more of these display functions.
//Find it here:// Settings > Accessibility > pick your setting or "ask" to let you pick each time
(align:"=><=")+(box:"=X=")[`* * * * * *`]
''Screen Time'': schedule downtime to lock you out of certain apps before bed.
//Find it here:// Settings > Screen Time > Downtime (Set apps you want to exclude in "Always Allowed")
---
''Android''
I'm not too familiar with the Android system, but if you look up any of these with "Android" in the search string, I bet you'll find what you're looking for!
Back to [[Extras]] </tw-passagedata><tw-passagedata pid="40" name="morning4" tags="morning" position="756.6666666666667,148.33333333333326" size="100,100">''Take a minute to be fully present.''
$d8n[=Not rushing or dragging,
$d8n[=but simply //here.//
$d8n[=The way a tree or a rock or a flower is //here.//
$d8n[=Just for this moment, existing is enough.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning5")]
</tw-passagedata><tw-passagedata pid="41" name="morning5" tags="morning" position="878.3333333333334,150" size="100,100">''Imagine a tennis player, ready for the serve.''
$d8n[=See the way she balances on the balls of her feet,
$d8n[=loose and flexible,
$d8n[=prepared to move in any direction.
$d8n[=See her total focus.&nbsp;»
(click-goto: ?Page, "morning6")
</tw-passagedata><tw-passagedata pid="42" name="morning8" tags="morning" position="1251.6666666666667,150" size="100,100">''Send some appreciation to your amazing body.
''
$d8n[=Your lungs expand and contract to bring you fresh air.
$d8n[=Your heart circulates freshly-oxygenated blood through your veins.
$d8n[=Your brain makes neural connections to help you read these words.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning9")]
</tw-passagedata><tw-passagedata pid="43" name="morning12" tags="morning" position="1746.6666666666667,149.99999999999977" size="100,100">''If any part of you is uncomfortable: ''
$d8n[=Imagine sending your breath into that area.
$d8n[=You may want to visualize flooding that area with a soothing color, like blue or white.
$d8n[=As you do this, gradually expand your awareness to include the rest of your body.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning13")]
</tw-passagedata><tw-passagedata pid="44" name="morning14" tags="morning" position="1988.3333333333335,149.99999999999977" size="100,100">''Expand your awareness past the boundaries of your skin.''
$d8n[=Sense or visualize the space surrounding you:
(click: ?Page)
[(t8n:"dissolve")[&nbsp;Above your head,](after: time+750ms)[=
(t8n:"dissolve")[&nbsp;&nbsp;below your feet,](after: time+750ms)[=
(t8n:"dissolve")[&nbsp;&nbsp;&nbsp;in front of you,](after: time+750ms)[=
(t8n:"dissolve")[&nbsp;&nbsp;&nbsp;&nbsp;behind you,](after: time+750ms)[=
(t8n:"dissolve")[&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;to your left,](after: time+750ms)[=
(t8n:"dissolve")[&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;and to your right.&nbsp;»]]
(after: 1ms)[(click-goto: ?Page, "morning15")]
</tw-passagedata><tw-passagedata pid="45" name="morning17" tags="morning" position="2346.666666666667,146.66666666666634" size="100,100">''Realize how unlikely you are.''
$d8n[=Reflect on the vast chain of events and coincidences that led to you being right here,
$d8n[=&nbsp;&nbsp;right now,
$d8n[=&nbsp;&nbsp;&nbsp;&nbsp;reading these words.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning18")]
</tw-passagedata><tw-passagedata pid="46" name="apps" tags="" position="636.6666666666667,1273.3333333333335" size="100,100">###Recommended Apps
---
(align:"=><=")+(box:"=XXXXXXXXXXXXXXXXXX=")[^^//''Tap the curly back arrow at the top to return to the previous screen.''//^^]
//(n.b.: I'm not familiar with all the Android apps available, but I'm sure analogues exist for most of these.)//
''Apps for Focusing:''
* Forest timer (or search for "pomodoro")
* MyNoise (also available as a website at mynoise.net)
* NodeBeat (iOS generative music app)
* focusmate.com : sets you up with a partner for a 50-minute work session.I haven't personally used it, but many fellow ADHD peeps swear by it!
''Reusable checklist:''
* Checklist - Perfect checklist
back to [[Extras]] </tw-passagedata><tw-passagedata pid="47" name="morning20" tags="morning" position="2706.666666666667,146.66666666666634" size="100,100">''Pick up your glass of water.''
$d8n[=What color does your quality remind you of?
$d8n[=Imagine that you can infuse the water with the //pure essence// of that quality.
$d8n[=Visualize the water glowing with color, brighter and brighter, as it takes on your quality's energy.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning21")]</tw-passagedata><tw-passagedata pid="48" name="init" tags="startup" position="32,5.333333333333343" size="100,100">(set: $d8n to (click: ?page)+(transition:"dissolve"))
</tw-passagedata><tw-passagedata pid="49" name="winddown5" tags="night" position="988.3333333333334,893.3333333333333" size="100,100">
####Put the day to bed.
---
$d8n[=As you move through your space,
$d8n[=putting things away and turning off lights,
$d8n[=imagine your own mind becoming calm, quiet, and uncluttered.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "winddown6")]
</tw-passagedata><tw-passagedata pid="50" name="sleep4" tags="night" position="873.3333333333333,1015" size="100,100">''Feel your body growing heavier and heavier, relaxing into the bed. ''
$d8n[=Notice how good it feels to let go and be completely supported.
$d8n[=When you close your eyes to enjoy these relaxing sensations,
$d8n[=notice how hard it is to open them again.
$d8n[=How much easier it would be to keep them closed.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "sleep5")]</tw-passagedata><tw-passagedata pid="51" name="morning2" tags="morning" position="516.6666666666667,148.33333333333331" size="100,100">⁕ Turn up the brightness on your phone screen and turn on your bedside light.
$d8n[=
⁕ Put on some good wake-up music. (Have a song or [[playlist|playlists]] ready.)
$d8n[=
⁕ Sit up in bed with your back supported.
$d8n[=
⁕ Have some water nearby and sip as you continue.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning3")]
</tw-passagedata><tw-passagedata pid="52" name="morning6" tags="morning" position="1001.6666666666667,150" size="100,100">Imagine what it would be like to go through the day like that:
$d8n[=fully present,
$d8n[=ready to respond with agility to any challenge.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning7")]
</tw-passagedata><tw-passagedata pid="53" name="morning9" tags="morning" position="1376.6666666666667,150" size="100,100">Your nervous system regulates the flow of brain chemicals and hormones, preparing you for the day ahead.
$d8n[=You don't have to do //anything//.
$d8n[=It's happening all on its own.
$d8n[=Isn't that amazing?&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning10")]
</tw-passagedata><tw-passagedata pid="54" name="morning11" tags="morning" position="1623.3333333333335,149.99999999999983" size="100,100">
[=[[Click here if you're feeling any pain or discomfort.|morning12]]
[[or continue >>|morning14]]</tw-passagedata><tw-passagedata pid="55" name="morning13" tags="morning" position="1866.6666666666667,149.99999999999977" size="100,100">Notice that there are also parts that feel comfortable and at ease.
$d8n[=Both pain and comfort can exist simultaneously.
$d8n[=You can feel many things at once.
$d8n[=Your experience is complex and contains multitudes.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning14")]
</tw-passagedata><tw-passagedata pid="56" name="morning15" tags="morning" position="2108.3333333333335,149.99999999999977" size="100,100">Breathe into this egg-shaped empty space.
$d8n[=Imagine you can fill this cocoon with the essence of //you//.
$d8n[=Notice what happens in your body as you do this.
$d8n[=If you want, imagine filling this space up with a color.
$d8n[=What color would feel soothing or energizing to be surrounded by this morning?&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning16")]
</tw-passagedata><tw-passagedata pid="57" name="morning18" tags="morning" position="2468.3333333333335,144.9999999999997" size="100,100">Resolve, determination, creativity, and resilience are coded into your DNA.
$d8n[=They are the gifts of the ancestors who came before you.
$d8n[=You have a million stories in your genes and a new chapter is starting
$d8n[=&nbsp;&nbsp;right
$d8n[=&nbsp;&nbsp;&nbsp;&nbsp;now.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning19")]
</tw-passagedata><tw-passagedata pid="58" name="morning21" tags="morning" position="2825.0000000000005,144.99999999999966" size="100,100">Now drink some down and feel its power circulating through your whole body,
$d8n[=from the top of your head
$d8n[=out to the tips of your fingers and toes.
$d8n[=Imagine it washing away anything dusty,worn-out, or tired, leaving cool refreshment in its wake.
$d8n[=Feel it filling your body with vitality, ease, and flow. Pause for a moment to savor this feeling.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning22")]
</tw-passagedata><tw-passagedata pid="59" name="morning22" tags="morning" position="2943.3333333333335,148.33333333333303" size="100,100">''Okay, miracle human, it's time.''(after: time+1s)[
(t8n:"dissolve")[Let's get up and make some magic.&nbsp;»]]
$d8n[=[[> Wait! I'm not quite ready to get up yet.|morning23]]
[[> Show me some tiny morning steps.|morningchecklist]]
</tw-passagedata><tw-passagedata pid="60" name="winddown4" tags="night" position="871.6666666666666,895" size="100,100">Reflect on all the images and sensations you've experienced today.
$d8n[=Release them back into the stream.
$d8n[=Imagine your mind as a clenched fist.
$d8n[=Visualize it opening and loosening its grip on the day,
$d8n[=releasing what you no longer need.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "winddown5")]
</tw-passagedata><tw-passagedata pid="61" name="winddown8" tags="night" position="1346.6666666666667,890" size="100,100">Let the breath soften any areas of tension.
$d8n[=Let your body exist exactly as it is.
$d8n[=As you breathe, become aware of the empty space between you and any objects in the room.
$d8n[=Gently bring awareness to the space surrounding you.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "winddown9")]
</tw-passagedata><tw-passagedata pid="62" name="winddown9" tags="night" position="1468.3333333333335,891.6666666666666" size="100,100">Remember that you are mostly empty space,
$d8n[=a collection of particles held together by energy.
$d8n[=Breathe into the spaces between your atoms.
$d8n[=Experience yourself as a swirling galaxy filled with life.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "winddown10")]
</tw-passagedata><tw-passagedata pid="63" name="winddown10" tags="night" position="1585,893.3333333333333" size="100,100">Of all the different possible combinations of atoms,
$d8n[=some came together to create you, reading these words right now.
$d8n[=Isn’t it miraculous?&nbsp;»
(after: 1ms)[(click-goto: ?Page, "winddown11")]
</tw-passagedata><tw-passagedata pid="64" name="sleep2" tags="night" position="643.3333333333333,1016.6666666666667" size="100,100">Begin to visualize the breath moving out from your heart
$d8n[=to your hands and feet.
$d8n[=Hold your breath, heart, hands, and feet simultaneously in your awareness.
$d8n[=Close your eyes for a moment.
$d8n[=See if you can follow the breath through the whole cycle of receiving and releasing.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "sleep3")]</tw-passagedata><tw-passagedata pid="65" name="sleep3" tags="night" position="760,1018.3333333333334" size="100,100">Breathe in and imagine the breath attaching to any tension in the body.
$d8n[=Pay special attention to the face, jaw, neck, and shoulders.
$d8n[=Exhale slowly and allow the tension to exit the body along with the breath.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "sleep4")]
</tw-passagedata><tw-passagedata pid="66" name="sleep5" tags="night" position="990,1013.3333333333334" size="100,100">Your eyes are feeling tired and heavy now just reading this.
$d8n[=Each blink is an effort to stay focused.
$d8n[=Finally, let yourself surrender to sweet fatigue.
$d8n[=Sink into the healing darkness like a warm bath.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "sleep6")]
</tw-passagedata><tw-passagedata pid="67" name="sleep7" tags="night" position="1223.3333333333333,1018.3333333333333" size="100,100">''♥ Sweet dreams ♥''
and don't forget to go back to the [[Main Menu|Main Menu]] so you'll be ready for your wake-up ritual tomorrow morning. □
</tw-passagedata><tw-passagedata pid="68" name="FAQ" tags="" position="521.6666666666667,1151.6666666666667" size="100,100">####Frequently-Anticipated Questions
---
How did you make MindfulScroll?
* I used Twine, an open-source software project available at www.twinery.org.
Can I adapt/remix MindfulScroll?
* MindfulScroll is licensed under a GPL-3.0 license. Do not re-sell this app as-is.</tw-passagedata><tw-passagedata pid="69" name="Add MindfulScroll to Your Home Screen" tags="" position="400,1153.3333333333333" size="100,100">
####Add MindfulScroll to Your Home Screen
####iOS Devices
---
Tap the share icon in Safari and select "Add to Home Screen".
This will also create a fullscreen, offline version of the app.
####Android Devices
---
Click the "Add MindfulScroll to Home screen" prompt, or open Chrome's Settings menu by tapping the three vertical dots found in the top-right corner and select the "Add To Home Screen" option.
</tw-passagedata><tw-passagedata pid="70" name="morning_nav" tags="morning" position="276.6666666666667,151.66666666666666" size="100,100">
''Navigation Tips ''
//(tap [[here|morning2]] to skip.)//
Tap anywhere to reveal additional text. Try it now.
$d8n[=The last text on each page ends with this symbol: »
Tap anywhere to progress to the next page.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "morning_nav2")]
</tw-passagedata><tw-passagedata pid="71" name="funk_nav" tags="Self-Care" position="280,270" size="100,100">
''Navigation Tips ''
//(tap [[here|funk3]] to skip.)//
Tap anywhere to reveal additional text. Try it now.
$d8n[=The last text on each page ends with either:
* a link
* this symbol: » which means you've reached the end of the page and can tap anywhere to progress.&nbsp;»
(after: 1ms)[(click-goto: ?Page, "funk_nav2")]
</tw-passagedata><tw-passagedata pid="72" name="funk3" tags="Self-Care" position="511.6666666666667,268.3333333333333" size="100,100">####Remember:
This is temporary.