프로그램 · Wellbeing · Bright Spots
Bright Spots
The science of gratitude and wellbeing
Your brain is a world-class threat detector and a lazy joy detector. That kept your ancestors alive — and it's also why bad days stick and good ones blur. Bright Spots trains the joy detector, with evidence, without pretending anything hurts less than it does.
Priya 코치와 함께프로그램 한눈에 보기
- 이런 분들께 적합해요
- For anyone whose life is basically okay but who wants more of the good in it to actually land — and stay landed. Not a treatment for depression; if you're in a genuinely dark place, we'll point you somewhere better.
- 프로그램 소개
- A structured 4-week CBT program for wellbeing, built from the protocol clinicians use.
- 형식
- 8–12 min/day — coach videos, a bright-spots log, and a weekly review that adapts your plan.
- 가격
- First week free — including your baseline wellbeing report. Then $99, one-time — not a subscription.
This is for you if
- Life is basically okay, but good moments blur past while bad ones stick.
- You want more of the good to actually land — not just happen.
- You're skeptical of anything that sounds like forced positivity.
- You're curious what the research says works, not just vibes.
- Not a treatment for depression — if that's where you are, we'll point you to Lift instead.
Your bright-spots log drives the program
Not a course you watch — a loop you run. Bright Spots reads your noticing rate and the link between your practice and your mood, and rotates, deepens, or personalizes your practice weekly.
Measure
A sixty-second evening log — three good things, your mood, and which practice you did today.
daily · 60 secLearn
Short sessions with Priya teach the method — the negativity bias, three good things, savoring, kindness, strengths.
8–12 min · most daysAdjust
The weekly review finds your best-fit practice from your own data and weights the plan toward it.
weekly review↻ the loop runs weekly — four times
There's no single dose to raise or lower here — individual fit is real in positive psychology. The weekly review rotates through four practice families — gratitude, savoring, kindness, strengths — watches which one actually moves your mood in your own data, and weights your plan toward it. Nobody's best-fit set is the same, and the floor is never zero practices.
Four weeks, one method
Eleven sessions and four weekly check-ins. The first week is free — including your baseline wellbeing report.
Week 1Notice the GoodVelcro for bad, teflon for good — and what to do about it4회 세션
Week 2Savor ItAttention is the amplifier4회 세션
Week 3Give and UseThe giver's boost, and your strengths as tools4회 세션
Week 4A Life That Holds ItRealistic hope, and a plan that's yours2회 세션
Priya
Mind–body & wellbeing · 4개 프로그램을 이끌고 있습니다
The mind–body specialist — grounded and precise about the gut-brain and pain loops, and generous about what bodies are up against.
“Hi, I'm Priya. Over the next four weeks we're not going to add anything to your life — we're going to help your brain finally notice what's already there.”
Positive psychology, evidence-first
Bright Spots implements published positive-psychology research — gratitude and three-good-things practice (Emmons & McCullough; Seligman et al.), savoring against hedonic adaptation (Bryant & Veroff), acts of kindness (Lyubomirsky), signature-strengths use (Peterson & Seligman), and best-possible-self work (King) — built against the negativity bias (Baumeister; Rozin & Royzman) that makes bad days stick and good ones blur.
- Gratitude / three good thingsEmmons & McCullough; Seligman et al.
- Savoring against hedonic adaptationBryant & Veroff
- Acts of kindnessLyubomirsky
- Signature-strengths usePeterson & Seligman
Not a treatment for depression
Bright Spots is wellbeing enhancement for people who are basically okay — it is explicitly not a treatment for depression. The onboarding wellbeing check-in flags a low-mood or clinical-range result and shows a warm, non-gating signpost to Lift, the program built for that. Nothing here locks; it's an honest pointer, not a limit.
Every practice ships with its evidence and never asks you to pretend something hurts less than it does — anti-toxic-positivity is a design constraint here, not a disclaimer. Crisis resources are reachable from every screen, the whole way through.
무료로 시작하세요. 효과가 있을 때만 계속하세요.
첫 주
- Onboarding + three full sessions
- Daily bright-spots log
- Your baseline wellbeing report
전체 프로그램
- All four weeks of Bright Spots, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
여러 가지를 동시에 다루고 계신가요? 관련 프로그램은 묶어서 진행할 수 있습니다 — 두세 개를 할인된 가격으로. 번들 가격 정책은 곧 제공될 예정입니다.
시작하기 전에
Isn't this just toxic positivity?
No — the opposite, by design. Every practice ships with its evidence, and the program never asks you to pretend something hurts less than it does. Noticing the good and being honest about the hard aren't in conflict here.
I'm dealing with something like depression — is this for me?
The onboarding check-in watches for that directly. If your mood is in a clinical range, you'll get a warm, non-gating pointer to Lift, the program built for that — Bright Spots stays available if you still want it, but it isn't the right tool for a genuinely dark place.
Will this feel forced, like I'm faking gratitude?
The program tracks which practice actually moves your own mood and weights your plan toward it — nobody's best-fit set is the same. It's not one prescribed ritual; it's finding what genuinely works for you.
How much time does it take?
About a minute each evening for the log, and eight to twelve minutes most days for the session — the shortest program in the catalog alongside Bounce, at four weeks instead of six.
비용은 얼마이고, 구독제인가요?
첫 주는 무료이며, 카드 등록이 필요하지 않습니다. 전체 프로그램은 $99로 일회성 결제이며, 구독이나 해지 절차가 없습니다. 프로그램을 완료하면 계속 소유하실 수 있습니다.
효과가 있는지 어떻게 알 수 있나요?
시작할 때 검증된 설문지를 작성하고, 매주 진행되는 리뷰마다 다시 작성하므로 진행 상황을 연속 기록이 아닌 숫자로 확인할 수 있습니다. 4번의 주간 리뷰를 거치며 프로그램이 본인의 데이터를 기반으로 계획을 조정하며, 숫자가 변하지 않는다면 그 사실도 확인하실 수 있습니다.
Notice the good
Start the first week of Bright Spots free — onboarding, three full sessions, your daily bright-spots log, and your baseline wellbeing report. Continue only if it's working.
Runs on the web, not in DBT Coach
첫 주는 카드 등록이 필요 없습니다. 전체 프로그램은 $99이며, 일회성 결제입니다 — 구독이 아닙니다.
Runs on the web, not in DBT Coach