Mental training. Not therapy.
An app for self-reflection and mental training.
Practice noticing what you feel, understanding your reactions, and choosing a next step. Insula combines feelings check-ins, body awareness, and AI-guided self-reflection in one daily practice.
Private by design. Encrypted on our servers, never used to train AI models.
This is the map Insula builds of your mind. Each lobe represents a skill. Hover or tap one.
Get curious about your everyday reactions.
Start with one moment: a rushed reply, a tense meeting, or a conversation that stayed with you. Describe what happened, notice your response, and consider what you want to try next.
Build a practice around your own experience, one reflection at a time.
Train right now
Your first rep takes 30 seconds. No account.
Three drills from the real app: name the feeling, find it in your body, and sit with one good question.
1Name it
2Locate it
3Question it
Build your self-awareness practice.
Start with an exercise, or explore the tools behind a session.
What you're training
Five dimensions in Insula's framework.
Insula organises its feedback across five dimensions, represented by the lobes of your organism. Stages from Emerging to Integrated reflect the app's interpretation of your words, not a clinical assessment.
Noticing Before Reacting
↗ ImprovingCatching yourself before the automatic response takes over — the split second between the trigger and the reflex.
Practice recognising an urge to snap back or shut down, and considering what to do next.
"You paused before responding to the message that usually sets you off."
Learn how to train this →Somatic Awareness
→ Holding steadyRecognising physical sensations tied to emotions as they arise, instead of realising them only in hindsight.
Notice sensations such as a clenched jaw or tense shoulders, without assuming what they mean.
"Tightness in your chest showed up before you could name the stress."
Learn how to train this →Taking Responsibility
↗ ImprovingNaming your own part in a situation, instead of deflecting or blaming, even when it would be easier not to.
Early on this looks like a single honest sentence in the middle of a hard conversation. It gets easier to reach for.
"You named your part in the disagreement, rather than deflecting."
Learn how to train this →Empathy & Compassion
→ Holding steadyExtending understanding and patience to others, especially once your own initial reaction has passed.
Practice considering another perspective while recognising your own feelings and boundaries.
"You extended patience once the initial frustration had passed."
Learn how to train this →Identifying Triggers
∿ FluctuatingRecognising the recurring moments, situations, and sensations that reliably spark a reaction, before they catch you off guard.
The same trigger showing up again isn't a setback. It's data. Insula helps you see the pattern instead of just the moment.
"Monday mornings keep surfacing as a recurring trigger."
Learn how to train this →How it works
One loop, five minutes a day.
Check in
Find the word that actually fits. Tap through a guided feelings wheel or type your own. Then mark where it lives in your body, and how strongly. Thirty seconds of honest data.
Reflect
Insula asks questions using what you share. Read the explanation behind a question, explore what feels relevant, and end whenever you want.
See it compound
Each session scores the five dimensions and grows your organism — what's emerging, what's integrated. The reps add up.
↺ And tomorrow's check-in starts from what you noticed today.
Our vision
To empower people to own their mental health, train their mind, and build lasting mental resilience.
Private by design
What you say in training stays in the room.
Honest reflection only happens when nobody else is listening. We built for that before anything else.
Encrypted on our servers
Every conversation is encrypted server-side. Your reflections are stored locked, not as readable text.
Never used to train models
Your reflections help you practice. They do not train our AI. No user data is ever used for model training.
Yours to delete
Delete everything at any time, from inside the app. Gone means gone.
Ready to train?
Five minutes a day. The reps compound.
Start training for free