Guide & about this site

What this notebook is for

Write down one to three things on your mind (the book uses three), rephrase the state you want as an "intention", and focus on it in a short daily session of about a minute. Rate your themes again every week and observe how you are doing.

It is based on MyMob (My Measure of Balance), introduced in chapter 17 of QUACEBO — A New Dimension of Placebo (2025) by Marcus Schmieke, the developer of Healy and TimeWaver. I made it so that anyone can practice the method for free, without paper or an app. My introduction to the book is in this blog post (Japanese).

The goal is not a good score. It is to keep observing yourself and to notice small changes.

Add to your home screen

Put an icon on your phone's home screen and open the notebook with one tap, like an app. It makes the daily sessions easier to keep up (free, nothing to install).

iPhone / iPad (Safari)

1. Open this site in Safari
2. Tap the Share button (a square with an arrow pointing up) at the bottom of the screen (top right on iPad)
3. Tap "Add to Home Screen" (if you can't see it, scroll down the menu or look under "More")
4. Check the name and tap "Add" in the top right

Android (Chrome)

1. Open this site in Chrome
2. Tap ⋮ (the menu) in the top right
3. Tap "Add to Home screen" or "Install app"
4. Tap "Add" or "Install"

On iPhone and iPad: the version opened from your home screen keeps its notes separately from Safari. We recommend adding it to your home screen before you start. If you have already started in Safari, go to the Journal page in Safari and tap "Export to file", then open the app from your home screen, go to Journal and tap "Import from file".

How to write an intention

• Focus on what you want to become, not on what you want to remove.
  "I want to stop feeling anxious" → "I feel safe and at ease"
• Write it in the present, as if it is already true: "I am …".
  "I want to stop feeling tired" → "I feel my own vitality"
• Not a strong wish, but a quiet, clear choice about where to direct your attention.
• You don't need to force yourself to believe it. Just put the direction you want into simple words.

The session (about 50 seconds)

1. Intention (10 s) Quietly bring your chosen intention to mind
2. Breathing (30 s) Follow the sphere of light: in for 5 seconds, out for 5 seconds, three times
3. Feeling (10 s) Savor how it would feel if your intention had already come true

1–3 sessions a day is a good rhythm: in the morning to set your intention, before work or an important conversation, or in the evening to let the day go. The book recommends staying with one intention for 28–33 days. The screen stays on during a session.

Using it with Healy

If you choose "Use with Healy" when you start, you can record which program you use in each session. Focus on your intention in the session before starting the program, and when it ends, pay attention to your body and feelings and write down what you notice.

If you don't have a Healy, simply continue with the sessions.

Using it for family and loved ones

The book also describes directing an intention on behalf of someone else. Decide the themes, scores and intentions together with that person, do the sessions on their behalf, and review together once a week.

The author notes that simply knowing "something was done for me" can itself be experienced as being cared for. When you do a remote Healy session, telling the person "I ran this program at this time with this intention" and reviewing the changes together later helps them take part in the process.

To keep a separate notebook for someone else, use another browser or device, or export your notes before starting a new one.

The water ritual

If you choose "Add the water ritual", you will be reminded to place a glass of water in front of you before the session and to drink it afterwards while recalling your intention. It turns an everyday act into a conscious one (chapter 16 of the book).