Core Workflow

All of You is designed around a simple daily practice loop. You don't need to do everything every day — consistency matters more than volume. Here's the recommended flow.

Step 1: Check In

Start each visit with a check-in. From the Dashboard, tap the check-in card or navigate to the Check-in page. Choose one word that describes your inner weather right now — tender, anxious, tired, steady, or hopeful. Then either save just that (tap Just this) or go straight into a session with a nearby part (tap Sit with [part]). The whole thing takes less than 90 seconds.

Their power comes from repetition — over weeks and months, they reveal patterns you'd never notice in the moment. The Insights page transforms this raw data into visualisations of your emotional landscape.

Step 2: Start a Session

If you have 10-30 minutes, start a session. Tap sit with… on the Dashboard to open the sit-down page, then press begin to start a Free Dialogue session with your most recently active part — the quickest way in. To start a different session type, go to Templates and use or create a template set to that type. The session types are:

Free Dialogue works well when you're not sure what to focus on. The facilitator will gently guide you toward what's alive.
Part Exploration is best when a specific part is active or you want to deepen your relationship with one you've already identified.
Guided Exercise provides structured practices for grounding, self-compassion, or integration.
Inner Conflict helps when two parts feel at odds. The facilitator helps each part be heard.
Journal lets you free-write while the AI quietly identifies which parts appear in your writing.

During the session, speak naturally. The AI facilitator will reflect back what it hears, ask clarifying questions, and help you stay in Self. If it detects a part speaking, it may gently name that and invite curiosity.

Step 3: Review Parts

After a session, check your Parts Map. Parts are not added automatically — if a new part surfaced during the conversation, go to Parts and add it manually while it is fresh. You can:

Edit a part's name, description, role, or other details
Add notes about what you learned
Track how your relationship with each part changes over time

The Parts Map is your living inventory. Treat it like a garden — tend to it regularly, and it reflects your inner growth.

Step 4: Journal (Optional)

The Journal is a free-form writing space — you write without a real-time facilitator. After you save, a brief AI reflection appears, mirroring the entry back gently before you decide to continue into a session or close quietly. Write about anything: what came up in a session, a dream, a difficult interaction, or a moment of gratitude.

The journal includes automatic parts detection. As you write, the app may highlight language that suggests a particular part is present. This is a gentle nudge, not a diagnosis.

Step 5: Review Insights

Visit Insights periodically (weekly works well) to see the bigger picture. The Insights page shows three quiet cards:

Arriving / leaving moods — a sparkline of your mood before and after each session over the past two weeks, with a one-line summary of the overall direction
Who arrives together — which two parts have appeared in the same session most often recently, shown as a small constellation
Recent noticings — the last few insights or observations you saved during sessions

These patterns help you notice what's shifting and where to focus next.

Building a Practice

Consistency beats intensity. A 5-minute check-in every day is more valuable than an hour-long session once a month. Start small — check-ins for a week, then add a session or two. Let the practice grow organically.