ReframeMe vs Circadian Reset

ReframeMe helps you turn unhelpful thoughts into balanced, realistic perspectives. Write or speak a thought, and ReframeMe guides you through a structured reframe: Balanced reframe Cognitive distortions Evidence for and against A tiny next step you can do today A one-sentence reminder A self-talk script for tough moments What to do if the thought returns You can save helpful reframes and set reminders to build consistency over time. Important: ReframeMe is designed for self-reflection and habit-building. It is not a substitute for professional mental health care. If you are in crisis or may harm yourself, contact local emergency services immediately. Language support: English Simple English Sinhala

Dawn is the circadian rhythm reset companion - shift your body clock using scientifically timed interventions: morning bright light exposure, evening light avoidance, low-dose melatonin, and consistent meal timing. The personalized protocol calculates exactly WHEN to apply each intervention based on your current sleep-wake pattern and target schedule. THE TIMING PROBLEM Bright light in the morning advances your clock (makes you sleepy earlier). Bright light in the evening delays it (makes you sleepy later). The same intervention at the wrong time does the opposite of what you want. Without timing guidance, "just waking up at 6 AM" causes sleep deprivation, not circadian adjustment. Dawn gives you the timing. YOUR PERSONALIZED PROTOCOL Complete a short circadian assessment - enter your current natural bedtime, wake time, and target schedule. Dawn generates a day-by-day protocol: which morning to get light exposure, when to dim your lights, when to take low-dose melatonin (0.5mg - the evidence-based chronobiotic dose, not the 10mg sedation dose sold at pharmacies). WHAT DAWN INCLUDES (FREE) - Circadian phase assessment: find out where your body clock currently is - Daily protocol schedule: timed interventions for every day of your reset - Sleep log: track bedtime, wake time, light adherence, melatonin timing - Morning light tracking: the single most important intervention, tracked daily - Melatonin timing guide: the 0.5mg truth that most apps get wrong - Protocol science: plain-English explanations of WHY each intervention works DAWN PRO - THE COMPLETE TOOLKIT - Sleep-wake trend charts: visualize your bedtime shifting toward the target day by day - Jet lag protocol generator: input origin timezone, destination, travel date - get a day-by-day pre-flight and arrival protocol for any timezone pair - Light adherence analytics: track your morning light streak, quality patterns, and protocol compliance - AI Circadian Coach: ask questions about your specific schedule, jet lag, shift work, or any circadian challenge - powered by Grok THE SCIENCE Your suprachiasmatic nucleus (SCN) - a cluster of 20,000 neurons behind your eyes - controls every biological process on a 24-hour rhythm. It is set by light, melatonin, and meal timing. Dawn applies the same interventions used in chronobiology research: photic entrainment via morning light, chronobiotic melatonin at physiological doses (0.3-0.5mg), meal timing to synchronize peripheral clocks. This is not a sleep tracker. It is a clock-shifting tool. WHO DAWN IS FOR - Night owls who need to wake earlier for work or school (delayed sleep phase) - Jet-lagged travelers who need to recover faster (or pre-shift before flying) - New parents whose sleep has been completely disrupted - Shift workers managing rotating schedules - Anyone whose natural bedtime has drifted and needs resetting Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/