InBetween — grounding and self-reflection tools for everyday life
What InBetween is
InBetween is a free mental wellness app that helps you notice the moment between an impulse and your reaction. It brings grounding exercises, breathing practices and simple journals together in one calm place.
The idea is simple: pause, notice what you feel, and choose how you respond — instead of reacting on autopilot.
What it helps with
If stress, restlessness or intrusive thoughts keep pulling you off course, InBetween gives you a quiet space to settle and regroup. It doesn't fix everything, but it helps you build the habit of pausing before you react.
What you can do
- Run guided grounding and breathing exercises — box breathing, 5-4-3-2-1 senses, body scans and more.
- Keep a mood journal and a thought journal to see what affects how you feel.
- Track triggers and practise pausing with the Compass tools.
- Set a direction and follow through with daily intention and attention practices.
- Chat with a private companion that helps with grounding and self-reflection, using your own journal entries — non-clinical support.
- Review your week and see which skills actually help you settle.
A private companion for the hard moments
InBetween includes a private chat companion that helps with grounding and self-reflection. It reads your own mood and thought journal entries to suggest a grounding skill or a question to reflect on — plain-spoken support, never clinical advice. Conversations stay on your account. They aren't public, aren't shared, and aren't indexed by search engines.
How to get started
Create a free account, try a 60-second breathing exercise, and log how you felt before and after. From there, add a daily check-in, pick a grounding skill that fits your day, and let the patterns surface over time. You can also read the free guide — no account needed.
What makes InBetween different
InBetween isn't another meditation app with hour-long sessions. It's built around short, practical pauses — the few seconds between a trigger and your reaction. Every tool ties back to that idea: notice the moment, choose your response, and learn what actually works for you through your own data.
Who it's for
People who work hard and want practical tools for stress, restlessness and intrusive thoughts. InBetween is a self-help tool, not a replacement for professional care.
Learn more
Read the free guide to grounding and breathing exercises — no account needed. Questions? See the InBetween FAQ or the InBetween overview.