Heed vs Ennoa

Heed is a guided practice space for the Attention Training Technique (ATT) — a structured listening exercise described in published metacognitive research, delivered as a 12-minute spatial-audio session. Through regular practice, the goal is to help you interrupt negative thinking patterns and build flexible control over where your focus goes. Put on headphones. Several sounds take their places around you — behind, beside, above. A calm voice guides you through three phases: focus on a single sound while the others compete, switch your attention between sounds on cue, then widen out and hold them all at once. That's the whole practice. It's simple, and it's genuinely hard — that's the point. SPATIAL AUDIO • The original technique places each sound at a different location in the room — a structure no flat recording can reproduce • Heed restores it with true 3D audio — works with any headphones SOUND MIXES • Start with sounds selected to work well together, then preview, swap, or shuffle them if you like • Save combinations you like and return to them anytime SCENES • A growing library of crafted soundscapes — a forge in the rain, a crowded coffeehouse, a reef twelve meters down… • Each scene is a composed atmosphere: sounds chosen to belong together YOUR PRACTICE • Your practice is tracked with session stats and trends over time — stored on your device • Optional questions after each session trace your progress • Gentle reminders help you keep a regular practice, at your own pace FREE & PREMIUM Heed is fully functional for free: the complete guided training, a selection of scenes, and Sound Mixes using a starter sound library — no time limits. Premium unlocks the full scene and sound catalog, available as a monthly or annual subscription, or a one-time lifetime purchase. DISCLAIMER Heed is a tool for self-guided practice, not a substitute for therapy or medical care. Terms of Service: https://excessive-raptor-1ad.notion.site/Heed-Terms-of-Service-39cca91f51548008997feb22f907c34b

Ennoa is a private notebook for the time between therapy sessions. A conversation, a feeling, a dream or something you realized on the bus — it is easy to forget by the time you are back in the room. Ennoa gives these moments a safe place to live, so you can find them again when it makes sense to you. MADE FOR YOUR APPROACH Tell Ennoa how you like to work and the app adapts its tools and language: • CBT — situations, thoughts, emotions and behaviors • Psychoanalysis / Psychodynamic — dreams with themes and words, open writing, associations, memories and a dictionary of the words that keep coming back • Systemic — people, relationships, contexts and a map of your connections • General — free-form entries with notes and feelings that work for any approach, including ACT, Gestalt, Humanistic and Jungian Not sure which approach fits you? Answer a few short questions to explore your affinities. It is a preference guide, never a diagnosis. You can switch modes any time — your history always stays, and even the app icon follows your mode. WRITE OR SPEAK Tap + on the Home tab and write a free note, or record your voice and read the transcript. No required fields, no formatting, no pressure. In open writing, Focus mode fades your words as you type, so you can keep going without censoring yourself. WHEREVER YOU ARE • Home Screen widgets and Siri shortcuts to capture a thought without opening the app • On Apple Watch, log how you feel or record a voice note from your wrist — it lands on your iPhone GET READY FOR YOUR SESSIONS Add your session schedule and get a heads-up ahead of time and a reminder the day before. Want to bring something along? Export only the entries you choose as a PDF. SEE YOUR WEEK Home shows how many entries you made this week and your most recent notes, without scores or "progress" metrics. FIND IT AGAIN My process lists everything you have written, across every mode, with search. PRIVATE BY DEFAULT • Works offline, no account required • Entries are stored on your device with iOS data protection • Optional backup: sign in with Apple to keep your entries in the cloud — voice recordings always stay on your device • Nothing is shared with therapists; no ads, no tracking HELP WHEN YOU NEED IT "Get help now" is always one tap away, with a direct call to the emotional support line of the country you are in — 988 in the US — and to the people you trust. WHAT ENNOA IS NOT Ennoa is not therapy and does not replace a psychologist, psychiatrist or emergency service. It does not diagnose, interpret your notes or recommend treatment. You decide what to write, what to revisit and what to take to your sessions. Ennoa is intended for people aged 18 and older.