180 days of small steps grounded in cognitive behavioural therapy and graded exposure. One concrete action a day — small enough that you actually take it.
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You have the point ready in a meeting. You wait for the right moment. The moment passes, someone says exactly the same thing — and gets the credit.
Someone cuts in front of you in a queue. You say nothing, then spend an hour rehearsing the line you should have said.
You write the message. Delete it. Write a softer one. Delete it. Send something that no longer means anything.
You leave the party early and feel relief. The next day you feel regret.
A dozen or so questions, two minutes. You get a profile: what exactly blocks you, and in which situations.
A four-minute lesson and one micro-challenge to run in real life. Not "work on yourself" — "ask the person behind the counter one question today".
After a month you have thirty situations behind you that you would previously have avoided. That is not motivation, it is repetition.
Four minutes of reading and one action. No wall of text, no homework for the evening.
4 min read
Do this today
Today, say no to one person about something small. Do not explain yourself for longer than one sentence.
Reflection
What did you feel in your body in the second before you said no?
What did you notice?
This program is not built on quotes from the internet. Every week has a clear source you can check:
Spotting and challenging automatic thoughts — the sentences in your head that sound like facts but are only habits.
The classic approach to anxiety: start with something hard but doable, and raise the bar only once the previous level stops stinging.
Because confidence training built on beating yourself up over every failure does not survive past two weeks.
This program is educational and developmental. It is not therapy, diagnosis or treatment, and it does not replace contact with a psychologist or psychotherapist.
Four to six minutes for the lesson, plus one micro-challenge you run during an ordinary day — in a shop, in a meeting, in a conversation. You do not have to go anywhere or book anything.
The program starts at a level many people find trivial — that is by design. But if anxiety is taking away your day-to-day functioning, or you are dealing with depression, start with a therapist. Riseva can be an addition then, never a replacement.
Nothing breaks. You can catch up one missed day and your streak survives. This is a 180-day program, not a 180-consecutive-days program.
No. The next day unlocks each day. The point of this program is repetition, not reading everything in one weekend.
In your Account tab, in two clicks, with no phone call and no form. Before every renewal you get an email with the price and the date.
No. It is an educational program based on methods known from cognitive behavioural therapy, but without a therapist and without a diagnosis. If you need therapy, no app replaces it.
The test is free and requires no card. This program is educational and does not replace professional help.