They're both ways of doing structured mental-health work in the app, but they're shaped very differently.
Exercises
A single short practice — usually 5 to 20 minutes. You pick one, do it, and you're done.
Examples:
- Thought record (CBT)
- Cognitive defusion (ACT)
- 5-4-3-2-1 grounding
- Body scan (mindfulness)
- Behavioral activation: schedule one pleasant activity
Exercises are stand-alone. You can do one a day, three a day, or none for a week — the app doesn't care. There's no narrative arc; each exercise stands on its own.
Who they're for: people who want à-la-carte tools, or people in a Pathway who want extras between scheduled sessions.
Pathways
A multi-week structured program with a beginning, middle, and end. Each week has a theme and a sequence of exercises chosen specifically for that theme. You're expected to follow the sequence in order.
We currently offer five:
- GAD (Generalized Anxiety) — 8 weeks, CBT + ACT mix
- Social Anxiety — 6-8 weeks, CBT with graded exposure
- Exposure Therapy — flexible duration, scaffolded fear-ladder approach
- Stress Management — 4-6 weeks, mostly mindfulness + behavioral skills
- OCD — 8-12 weeks, ERP-focused
Pathways are evidence-based — each one is modeled on a published manualized treatment, simplified for self-directed use. They're not therapy and they're not a substitute for therapy, but they cover the same ground a workbook of the same name would.
Who they're for: people who want a clear plan rather than a buffet, or people working on a specific concern they want to address systematically.
When to do a Pathway vs. an Exercise
Do a Pathway when:
- You have a specific concern (anxiety, stress, OCD) and want a structured approach
- You're willing to commit to ~15-30 minutes most days for a few weeks
- You've found that ad-hoc tools don't stick
Do an Exercise when:
- You want a single tool for a single moment (e.g., panic right now → 5-4-3-2-1)
- You're between Pathways or have completed one
- You're in a Pathway and want extras
- You're exploring what works for you before committing to a multi-week program
Many people start with exercises, find a few that resonate, and then do a Pathway built around those modalities (e.g., if CBT thought records click for you, the GAD Pathway leans heavily on those).
Can I do both at once?
Yes. The Pathway sets a daily focus; exercises are always available alongside. The recommendation engine deprioritizes (but never hides) exercises when you're in an active Pathway, so the daily Pathway step is what bubbles to the top.
What if I drop out of a Pathway?
You can pause or end a Pathway from Pathway Home. Pausing keeps your progress; ending archives it. Restarting later is fine — you can pick up where you left off or start fresh.
There's no shame in pausing. Pathways are programs, not commitments to anyone but yourself.
Last reviewed: 2026-05-04