Illustrative example. These people are made up to show how a plan works. They are not real users, and results differ from person to person.
Where James started
James had nightmares most nights, jumped at the sound of brakes, avoided the motorway completely and was off work. He felt like a different person.
Goal
Sleep through most nights and drive his children to school again.
Alongside a professional
For PTSD the app suggests a professional first. James’s GP referred him for trauma-focused CBT. The plan held his therapist’s homework and the steps they agreed, and never asked about the crash itself.
The science behind the plan
Every step comes from these methods, each backed by published research.
Trauma-focused CBT (with his therapist)
The memory work happened in therapy. The app reminded him of the weekly practice his therapist set.
A 20-minute walk each morning, the same bedtime, and no screens in the last hour.
Source: Rosenbaum et al. (2015), Physical activity and PTSD: meta-analysis, Acta Psychiatrica Scandinavica
A typical day
Therapy practice: 10 minutes, as your therapist setScience · 10 min
Morning walk with the dogScience · 20 min
Driving step 3: a quiet road with your partnerScience · 15 min
Evening prayer before bedFaith · 5 min
Christianity
Optional faith track
James chose to add these. They sit next to the science steps, never instead of them. Sources are pending scholar review.
Reflection on the Shepherd psalm
Source: Psalm 23
Why it fits: A familiar, calming reading for the evening routine.
Evening prayer (Compline)
Source: Book of Common Prayer
Why it fits: A set, quiet end to the day, part of the sleep routine.
These practices are data-based suggestions drawn from cited scripture. They are not pastoral counsel or a church teaching. Please speak to your pastor or priest for personal spiritual guidance.