Features
A gym for self-awareness,
open five minutes a day.
Insula is an AI-guided self-reflection app built on one idea: you can practice noticing your feelings and reactions. Here are the tools that support that practice.
Explore the tools and the practice
The check-in
Name the feeling. Find it in your body.
A guided feelings wheel
"Stressed" is rarely the whole story. The feelings wheel walks you from vague to precise — irritated, dreading, deflated — because a feeling you can name accurately is one you can work with.
A body map
You may notice physical sensations alongside emotions. You mark where the feeling lives — chest, jaw, stomach — and how strongly, building somatic awareness one check-in at a time.
Thirty seconds, honestly
The check-in is deliberately short. Think of it as one small practice. Thirty seconds of honest data is enough for Insula to ask you one good question.
Reflection sessions
Questions built from your own patterns.
Progressively deeper, never generic
Insula's AI doesn't recite journal prompts. It asks about the trigger you keep circling, the tension you reported last Tuesday, the reaction that shows up every Monday morning, and follows where your answers lead.
Every question shows its reasoning
Tap "Why this question" on any message and Insula explains what it noticed and what the question is trying to surface. Reflection works better when nothing feels like a trick.
You end when you want
A session can be two exchanges or twenty. When you end it, Insula summarises what came up, names the key themes, and updates your self-awareness profile.
Measurable growth
Feedback across Insula's five dimensions.
Insula organises session feedback across five dimensions in its own framework. Stages from Emerging to Integrated reflect the app's interpretation of your reflections; they are not a clinical assessment.
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Noticing Before Reacting
Noticing an urge to react and considering what to do next.
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Somatic Awareness
Noticing body sensations, such as a tight chest or clenched jaw, as they happen.
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Taking Responsibility
Naming your own part in a situation, without deflecting.
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Empathy & Compassion
Extending patience once your own reaction has passed.
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Identifying Triggers
Recognising situations and moments associated with your reactions.
Private by design
What you say in training stays in the room.
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.
FAQ
Common questions.
Is Insula a therapy app?
No. Insula is mental training, not therapy. It teaches a practical skill — noticing your reactions early enough to choose what happens next — the way a fitness app trains your body. It is not a diagnosis, a treatment, or a replacement for professional mental health care.
How does an Insula session work?
A session starts with a 30-second check-in: you name what you feel using a guided feelings wheel and mark where it shows up in your body. Insula then asks reflective questions built from your own patterns, going progressively deeper. You end whenever you want, and each session updates your self-awareness profile.
Is my reflection data private?
Yes. Every conversation is encrypted on our servers, and your reflections are never used to train AI models. You can delete everything at any time from inside the app — gone means gone.
How much does Insula cost?
Insula is free to start: you get free reflection sessions every month with no card required. A premium subscription removes the limits, and one subscription works across the web and mobile apps.
How much time does it take?
About five minutes a day. Sessions are designed as short, repeatable reps — the benefit comes from consistency, not marathon journaling.
Is there a mobile app?
Yes. Insula is available for Android on Google Play, with an iPhone app coming soon. The web app works in any browser, including on your phone, and your account syncs across all of them.