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More Tools
Goal Setting
Set a New Goal Plan
Setting new goals and keeping track of the goals you‘re working on will help you take better care of yourself and your loved one. Be sure that they are SMART GOALS:
Specific. Measureable. Achievable. Relevant. Timely.
Don‘t forget to check off a goal when you reach it! Remember each step you take toward your goal—no matter how small—brings you that much closer to reaching it!
Goal Setting
Goal
What is your goal?
How will you achieve this goal?
When would you like to achieve this goal?
Who can help you achieve this goal?
How will you feel when you achieve this goal?
Goal Setting
Goals You Are Working On:
Help Plan
Make a Help Plan
A plan will help you to identify steps to take to ask for—and to get—help where you need it.
Help Plan
Name this plan.
What's the name of this plan?
What’s the specific help needed?
What could you use some help with?
Where can you get help?
What person or service can help you? Consider including a phone number, website, or email. The more details the better!
When do you need this help?
A specific day or time? Occasionally? All the time?
When will you reach out?
You’ll get a text or email 30 minutes before the times you set, to remind you of your Help Plan.
Help Plan
WELL-BEING TRACKER
Struggling
CLICK AND SLIDE TO CHANGEWELL-BEING TRACKER
Based upon how you are doing today
Calming
Practice calm breathing by selecting a time or number of cycles you want to go through. Follow the circle. Inhale as it expands. Exhale as it shrinks.
CLICK FOR CALMING LED BY EXPERTSThinking
Identify. Challenge. Exchange.
PRACTICE CHALLENGING NEGATIVE THOUGHTS.
Step 1: Identify
What is your negative thought?
Thinking
Challenge
Is this true? Would others agree? Is this real?
Tap the correct one
Thinking
Now, counter this thought with a more balanced one.
Thinking
Counter
Now, counter this with a more balanced thought.
Using these insights, type a more balanced statement here:
Thinking
You identified the following thought:
And countered it with:
Thinking
Great Job!
It’s important to be able to challenge negative thoughts.
Remind yourself to use the Thinking Tool when you have a negative thought.
Does your thought relate to a task? If so, set a goal to help you do the task.
Tap to create a GOAL
Gratitude
Three Good Things
Challenge yourself to identify 3 things a day you are grateful for. Science shows that doing that every day will not only boost your mood, but increase your overall mental health.
Gratitude
STEP 1 OF 2
Welcome to your
Gratitude Challenge!
Pick the length of your challenge:
Gratitude
STEP 2 OF 2
When’s Best to Practice Gratitude?
TIP: This has been shown to work best either first thing in the morning or at the end of your day:
We will send you a text or email (whichever you have chosen previously) to remind you to practice your Gratitude!
Gratitude
Gratitude
Gratitude
Please complete all questions for at least one day. Click the Day 1 button to get started.
Gratitude
GREAT STUFF!
We will do this again tomorrow. Until next time, keep trying to notice the good things. The more you practice gratitude, the more it’ll come naturally!
Mindfulness
Mindfulness Packages
Mindfulness
Mindfulness
Mindfulness
7-Days of Mindfulness
DAY 1: INTRODUCTION TO MINDFULNESS
11 min versions
Mindfulness
Mindfulness or productivity
DEEP FOCUS
10 min versions
Get Help
GET HELP NOW
To get free, immediate help with any mental health concern, reach out to any of the following crisis lines now.
For free and confidential emotional support available 24/7
- Call or text 988
- Chat online
- Visit 988lifeline.org for additional information
For free, confidential support and information for people living with dementia, caregivers, families, and the public
- Call 800.272.3900
- Visit 24/7 Helpline: Alzheimer's Association for more information
For free, confidential support for anyone, in any type of crisis
- Text HOME to 741741
- Chat online at Crisis Text Line Chat
- Connect on Whatsapp