Soul Ops Field Manual
Everything you need to get the most out of your Soul Ops journey. From first launch through the 12-week campaign, this guide walks you through every feature, mode, and setting.
What Is Soul Ops?
Soul Ops is a guided personal development app built around a 12-week journey of self-discovery and character growth. The program is structured across three paths, Inward, Outward, and Upward, each spanning four weeks.
Through daily practices, weekly deep-work, and a library of guided tools, Soul Ops helps you build lasting habits of reflection, awareness, and intentional living.
Getting Started
When you open Soul Ops for the first time, you'll be guided through a short setup process to tailor your experience.
First Launch
- App Introduction. A brief walkthrough of the Soul Ops philosophy and approach. You can revisit this anytime from Settings.
- Your Name. How you'd like to be addressed in the app.
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Program Mode. Choose how you'd like to experience the journey:
- Campaign: The full 12-week journey from start to finish (recommended for first-time users).
- Realm: Focus on one path at a time (Inward, Outward, or Upward).
- Module: Revisit any individual week on its own.
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Difficulty. Select a pace that fits your life:
- Journey: Flexible, self-paced daily practice.
- Guided: Structured daily sections with gentle accountability.
- Commitment: Full daily practice with catch-up requirements if you miss a day.
- Daily Configuration. Choose which sections to include in your daily practice (gratitude, goals, affirmations, meditation, and more).
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Affirmation Style. Pick the style that resonates with you:
- Chakra: Rotating affirmations aligned to seven energy centers.
- Topic: Affirmations that change with each week's theme.
- Freeform: Write your own personal affirmations.
- Daily Habits. Select habits you'd like to track throughout your journey.
Once setup is complete, you'll land on Week 1, Day 1, ready to begin.
Your Daily Practice
The Today screen is the heart of Soul Ops. Each day is organized into four sections: Morning, Habits & Goals, Soul Work, and Evening. Tap any section to expand it, complete its contents, then mark it done.
🌅 Morning
Start your day with intention. Depending on how you've configured your daily experience, this includes:
- Affirmations. Read or write affirmations in your chosen style (Chakra, Topic, or Freeform).
- Gratitude. Reflect on what you're grateful for.
- Meditation Timer. A timed meditation session (if enabled in Settings, duration adjustable 1–30 minutes).
🎯 Habits & Goals
Your ambitions, your habits, your focus. This section is where your plans meet your day. Build the new self one small decision at a time. It includes:
- Weekly Goals. Goals set for the week on the Start "S" page of the Today bar slider. These carry across every day of the week.
- Daily Habits. The habits you configured in the Habits area of Settings. Check them off as you complete them throughout the day.
- Daily Goals. Goal(s) for today, either set in advance (via Tomorrow's Focus the night before) or added on the fly.
🔥 Soul Work
The core of the program. The prompts and the guided journey into yourself. Soul Work questions change each week and align with the current path and theme, ranging from journaling prompts to structured self-assessments.
Earlier days gather insights. Later days help you synthesize and integrate what you've learned. Everything else in the app is supporting this.
🌙 Evening
Close your day with honest reflection. The Evening section walks you through:
- What did I do well? Acknowledge your wins, however small.
- What could I improve on? Name what didn't land, without self-punishment.
- Daily Score. A 1–10 selector to rate how you think you did that day overall.
The Weekly Cycle
Each week follows a consistent rhythm:
- Weekly Intro. When a new week begins, you'll see a brief introduction to that week's theme and focus area.
- Weekly Intention. Set a personal intention for the week ahead. This frames your soul work and daily practice.
- Daily Practice. Work through your morning, soul work, and evening sections each day.
- Daily Quote. A new quote appears each calendar day for inspiration.
- Weekly Review. At the end of the week, reflect on your intention, review your progress, and prepare for what's next.
The 12-Week Journey
The program is organized into three paths of four weeks each.
Inward
Turn your attention inward. These weeks focus on self-awareness, forgiveness, personal values, and presence. You'll build the foundation for everything that follows.
Outward
Shift your focus to the world around you. These weeks explore relationships, emotional triggers, empathy, and communication. You'll examine how you show up for others and how others show up for you.
Upward
Rise into deeper questions. These weeks address judgment, shadow work, mortality, and life redesign. You'll integrate everything you've learned into a clearer vision of who you're becoming.
Tools Library
Soul Ops includes a library of guided practices you can use anytime, during your daily practice or whenever you need support. Tools are organized by category, duration, and what they target.
Browsing & Filtering
From the Tools tab, you can:
- Search by name or keyword.
- Filter by category: Breathing, Meditation, Thought, and more.
- Filter by time: Quick (5 minutes or less), Medium (5–15 minutes), or Extended (15+ minutes).
- Filter by target: Find tools for specific needs like anxiety, stress, or calm.
Using a Tool
Tap any tool to see its full description, instructions, and background on why it works. Many tools include a built-in timer. Tap to start the countdown, and you'll receive a notification when your session is complete.
Available Categories
🌬 Breathing
Structured breathing techniques grounded in science. These tools help regulate your nervous system and can be used in moments of stress or as part of your daily practice. Includes techniques like Box Breathing, Physiological Sigh, 4-7-8 Breathing, Alternate Nostril Breathing, and more.
🧘 Meditation
Guided visualization practices for peace, strength, forgiveness, and body awareness.
🧠 Thought
Cognitive tools for working with your thinking patterns, including structured approaches to reframing and gaining distance from unhelpful thoughts.
💪 Physical
Body-based practices that move stress and emotion through the system. Progressive muscle relaxation, the Shake Off, Havening, cold exposure, and EFT tapping.
🔥 Phoenix
Transformation exercises for releasing old patterns and stepping into a new version of yourself. Burning rituals, mirror work, Phoenix breath, and the pause practice.
🎯 Assessments · Campaign Unlock
Structured self-evaluations that map where you are right now. Includes the Inner Circle Audit (26-question), Activity Log, 9-category relationship eval, and Self · Person · Ideal-friend comparison. Available with a Campaign or Unlimited subscription.
Insights
The Insights tab is your real-time progress dashboard. Here you can track:
- Streaks. Your current and best consecutive completion streaks.
- Completion Rates. Percentage breakdowns for morning, soul work, and evening sections.
- Daily Scores. Your average mood rating over time.
- Habit Tracking. How consistently you're following through on your selected habits.
- Weekly Goals. Task completion for the current week.
- Starred Breakthroughs. Moments you've flagged as especially meaningful.
Journey Tab
The Journey tab gives you a bird's-eye view of your entire program.
- Path Overview. See your progress across Inward, Outward, and Upward.
- Weekly Breakdowns. Expand any week to revisit your intentions, affirmations, and starred items.
- Habit Statistics. Review your habits and their completion rates across the journey.
- Past Journeys. If you've completed a previous journey, you can review its summary here (completion percentage, duration, key stats).
Starring Breakthroughs
Throughout your daily practice and soul work, you can star any insight, affirmation, or reflection that feels especially meaningful. Starred items are saved to your Journey and organized by type, so you can always return to the moments that mattered most.
Settings
The Settings tab lets you customize nearly every aspect of your experience.
- Daily Experience
- Toggle individual sections on or off: gratitude, goals, affirmations, daily intention, daily score, meditation, and suggestions.
- Affirmations
- Switch between Chakra, Topic, or Freeform styles at any time. If using Freeform, you can add up to 5 custom affirmations.
- Meditation
- Toggle meditation on or off, and set your preferred duration (1–30 minutes).
- Daily Habits
- Add or remove habits from the suggested list, or create your own custom habits.
- Custom Gratitude Subjects
- Pre-set gratitude focus areas to guide your morning reflections.
- Notifications
- Enable or disable daily reminders, and set your preferred morning and evening notification times.
- Program Mode & Difficulty
- Change your program mode (Campaign, Realm, Module) or difficulty level (Journey, Guided, Commitment) at any time. Note: some modes require an active subscription.
- Appearance
- Switch between light and dark mode, and choose from 8 accent color presets or set a custom color.
- Data & Account
- Start New Journey: Reset your progress and begin again from Week 1 (your settings are preserved). Export as PDF: Download a summary of your journey. Clear All Data: Permanently remove all data from the app. Restore Purchases: Sync your subscription status if you've reinstalled the app or switched devices.
- Help
- Revisit the app introduction, view the privacy policy and terms of service, or contact support.
Subscriptions
Soul Ops offers three tiers of access.
Free
Full access to Week 1 to start your journey into self-examination. Every tool except Assessments is free forever: Breathing, Meditation, Thought, Physical, and Phoenix. Includes Insights & Journey analytics for your first week.
Campaign
Everything in Free, plus all 12 weeks of the journey, Assessments unlocked (Inner Circle Audit, relationship eval, activity log), deep soul work, full analytics, and Module mode.
Unlimited
Everything in Campaign, plus unlimited journey restarts, Realm mode (focus on one path), and all current and future features.
Managing Your Subscription
- Restore Purchases. If you've previously purchased a subscription and it's not showing, go to Settings and tap "Restore Purchases."
- Subscription Renewal. The Unlimited plan renews automatically each year. You can manage or cancel your subscription through your device's app store settings.
Difficulty Modes
Journey · The Explorer
The most flexible option. Complete your daily practice at your own pace with no pressure. Sections are available but never required.
Guided · The Operative
A more structured experience. Daily sections are clearly laid out with gentle accountability. Recommended for most users.
Commitment · The Determined
The most rigorous option. All daily sections are expected to be completed each day. If you miss a day, the app will prompt you to catch up before moving forward. Requires selecting at least 3 daily habits during setup.
Program Modes
Campaign
The default and recommended mode for first-time users. Experience the full 12-week journey in order, from Inward through Outward to Upward.
Realm
Focus on one path at a time. Choose Inward, Outward, or Upward and complete that 4-week path before moving to the next.
Module
Jump to any individual week. Useful for revisiting specific themes or doing targeted work on areas that matter most to you.
Process Flows
How a Typical Day Works
- Morning. Open the app and work through your morning section (5–10 minutes).
- Throughout the Day. Optionally browse tools, work on soul work, or check insights.
- Evening. Complete your evening reflection before bed (5–10 minutes).
- Track. Mark sections complete as you go; your progress updates automatically.
How a Typical Week Works
- Day 1. Read the weekly intro and set your intention.
- Days 1–6. Complete your daily practice and soul work.
- Day 7. Finish the week with a review and reflection.
- Next Week. The app advances to the next week automatically.
Starting a New Journey
If you've completed the 12-week program and want to go again:
- Go to Settings.
- Tap Start New Journey.
- Confirm your choice.
- Your settings are preserved, but your progress resets to Week 1, Day 1.
Frequently Asked Questions
Can I go back and edit a previous day's entry?
What happens if I miss a day?
Can I change my settings after onboarding?
Can I change my affirmation style mid-journey?
What are starred breakthroughs?
How do I restore a purchase?
Can I export my journal?
How do I contact support?
Still need help?
We read every message personally. If something isn't working, or you just want to share feedback on the app, we'd love to hear from you.
✉ [email protected]