Soul Ops
Support & User Guide
A mirror, not a fix.
What is Soul Ops?
The app is built around three daily touchpoints: a Morning Brief to set your intentions, Field Work to practice new skills, and an Evening Debrief to reflect on your day.
Getting Started
First Launch
When you first open Soul Ops, you'll be guided through a brief introduction explaining the app's philosophy. Then you'll set up your profile:
- Select your difficulty level — determines structure and accountability.
- Configure your daily practice — toggle which components you want each day.
- Choose your affirmation style — Chakra-based, topic-based, or freeform.
- Set up daily habits — choose from suggestions or add your own.
Difficulty Levels
Journey
No wrong moves. Engage with what calls to you, skip what doesn't. Any forward motion is progress.
Guided
Advance one day at a time with structured support. Complete sections, stay consistent, build momentum.
Commitment
Every section, every day. The most demanding path and the most transformative. No shortcuts.
The 12-Week Program
| Week | Theme |
|---|---|
| Week 1 | Audit Your Attention |
| Week 2 | Active Self Forgiveness |
| Week 3 | Continuous Self Love |
| Week 4 | Live Fully Present |
| Week 5 | Audit Your Circle |
| Week 6 | Resolving Your Triggers |
| Week 7 | Challenge Your Perspective |
| Week 8 | Practice The Pause |
| Week 9 | Understanding Judgement |
| Week 10 | Pick Up the Pieces |
| Week 11 | Guard Your Heart and Mind |
| Week 12 | Redesign Your Character |
At the start of each week, you'll see a lesson overview introducing the week's focus, followed by a screen to set your weekly intention and goals.
Daily Practice
Morning Brief
Start your day with Affirmations to anchor your mindset, Gratitude for three things you're thankful for, and a timed Meditation session.
Habits & Goals
Track Daily Habits (recurring), Weekly Goals (set each week), and Daily Goals (one-off tasks or items planted via Tomorrow's Seeds).
Homework (Field Work)
Daily exercises tied to the week's theme — reflections, journaling prompts, and interactive tools like audits, trigger maps, and letter writing.
Evening Debrief
Rate your Daily Score, write Reflections on your day, and plant Tomorrow's Seeds so you wake up with intention.
Homework exercise types include:
Tools Library
Breathing, Meditation, and Thought tools are free. Physical, Phoenix, and Assessments require a subscription.
Breathing
- Box Breathing
- Physiological Sigh
- 4-7-8 Breathing
- Alternate Nostril
- Breath of Fire
Meditation
- Body Scan
- Loving-Kindness
- Mindful Observation
- Counting Meditation
- Walking Meditation
Thought
- The Observer
- 5-4-3-2-1 Grounding
- Perspective Shift Qs
- Worry Window
- Thought Record
Physical ★
- Progressive Muscle Relaxation
- The Shake Off
- Havening
- Cold Exposure
- EFT Tapping
Phoenix ★
- Burning Ritual
- Mirror Work
- Phoenix Breath
- The Pause Practice
Assessments ★
- Inner Circle Audit
- Activity Log
26-question relationship assessment across 9 categories. Includes self, person, and ideal-friend evaluations.
Breakthroughs (Star System)
Throughout the app, you'll see ★ star icons next to affirmations, gratitude entries, homework responses, and other content. Tap the star to mark something as a breakthrough — a moment of insight worth revisiting.
Starred items are saved and surfaced in your Insights and Journey analytics, making it easy to track your most meaningful discoveries over time.
Analytics
Insights (Current Week)
- Streak & consistency tracking
- Section completion breakdown
- Habit completion rates
- Daily score trends
- Relationship & activity summaries
- Breakthrough highlights
Journey (All-Time)
- Overall completion statistics
- Week-by-week breakdowns
- Habits & Goals history
- Path progression view
Subscription & Pricing
Free
No charge
- ✓Full access to Week 1 (7-day free trial)
- ✓Breathing, Meditation & Thought tools
Soul Ops Campaign
One-time purchase
- ✓All 12 weeks of guided content
- ✓Deep homework & reflections
- ✓Star & revisit your best insights
- ✓Full journey analytics & history
- ✓All tools including Physical, Phoenix & Assessments
Soul Ops Unlimited
Subscription
- ✓Everything in Campaign
- ✓Unlimited journey restarts
- ✓Module mode — revisit any individual week at any time
Frequently Asked Questions
How long does the program take?
The full campaign is 12 weeks. In Guided and Commitment modes, you advance one day per calendar day. In Explorer mode, you move at your own pace.
Can I change my difficulty level?
Your difficulty level is set during onboarding and displayed in Settings. To change it, you would need to start a new journey.
What happens if I miss a day?
In Explorer and Guided modes, you simply pick up where you left off. In Commitment mode, you may need to complete missed days before advancing.
Can I restart the program?
Yes. You can start a new journey from the Settings screen. Your previous journey's data is preserved in your program history.
How do I export a letter?
When completing letter-writing homework, a share button appears that generates a formatted PDF you can save or share.
Can I use the app offline?
Yes. All data is stored locally on your device. An internet connection is only needed for subscription verification and initial setup.
How do I change my daily practice components?
Go to Settings → "Change Daily Experience" and toggle any component on or off.
What are Tomorrow's Seeds?
An evening feature that lets you set goals for the next day. Those goals appear in your Habits & Goals section the following morning.
How does the star system work?
Tap the star icon next to any affirmation, gratitude entry, or homework response to mark it as a breakthrough. Starred items are collected in your Insights and Journey screens for easy review.
I lost my data. Can I recover it?
Soul Ops stores all data locally on your device. If you delete and reinstall the app, journey data cannot be recovered. Your subscription status will be restored automatically through your Apple ID.