For people who chat with AI all day

Twelve chats open. Your mind in all of them.

Always-on AI means threads everywhere, constant switching, and one more check-in at 11 PM. That scattered feeling is monkey mind. Sophe notices it, mirrors it back each evening, and helps it settle with 60-second exercises.

Get Sophe free How it works →

Free. Not a medical product.

Example day

Wandering

47out of 100 · lower is calmer
switches
38
focus
22m
after 6
41m

Illustrative. Gold leaves show the calm share (100 - score), so gold means settled.

Sound familiar?

Every bot is another branch to swing to.

  1. 1
    You opened one chat to ask one thing.Now six threads are waiting on you, and you're not sure which one you were in.
  2. 2
    You check on a bot every few minutes.Not because you need to. Just to see if it's done yet.
  3. 3
    It's 11 PM and you're sending "one more quick thing."The bots don't get tired, so the day never quite ends.

None of it feels like much. Together, it leaves your attention on every branch at once.

How Sophe helps

Notice it. Mirror it. Settle it.

Sophe lives inside your bot and watches the shape of your day, not the content: when you chat, how often you switch, how late it runs.

01 · Notice

It counts the swings

Switches between bots and threads, long unbroken sprints, quick check-ins, and time spent after hours.

02 · Mirror

It tells you once

One evening note with your number for the day, your longest focus stretch, and one thing worth noticing.

03 · Settle

It offers a minute

A 30 to 90 second exercise when it might help. Sophe learns which ones actually lead to a break.

One number a day

lower is calmer

47out of 100 · lower is calmer
switches
38
focus
22m
after 6
41m

Illustrative numbers. Wandering is 40 to 69. Gold leaves are the calm share, not the score.

70 to 100

Swinging

Chat to chat to chat, work leaking past dinner.

40 to 69

Wandering

Some real focus, then a pull back to the bots.

0 to 39

Settled

Long stretches, real breaks, quiet evenings. A day with no activity is no data, not Settled.

A day with Sophe

Mostly quiet. Then one honest mirror.

Sophe doesn't pester you all day. It counts quietly and talks once in the evening, plus a short trend on Sunday. Example day below.

  1. First chat of the day

    Sophe starts counting. You won't hear from it.

  2. 38 switches in two hours

    Still quiet. In week one, nudges are off. Sophe only measures.

  3. A 100-minute sprint

    From week two, if you turn nudges on, this is when one might arrive, with a 60-second exercise.

  4. The evening mirror

    Your number, your longest stretch, one observation, and one question.

SopheEvening mirror · example

Today was a 47. Your longest stretch was 22 minutes, around 10 AM. Most of the switching happened between 2 and 4. How scattered did today feel?

Sunday trendExample week

Calmer through the week

MTWTFSS

Calmer every day since Monday. Your Friday afternoon breaks seemed to help. Try one again on Monday?

Micro exercises

Ten to ninety seconds. Then back to it.

No playlists, no streaks to protect. Short, plain-language resets from the exercise library.

60 s · in 4, out 6 · six rounds

Calm breath

For the evening wind-down. Breathe in for four, out for six. The ring takes four seconds to grow and six to shrink.

  • Box breath4 in, 4 hold, 4 out, 4 hold
    60 s
  • Ground 5-4-3-2-1See, hear, feel, smell, taste
    60 s
  • Look farEyes about 20 feet away, then stand
    30 s
  • ArriveClose the laptop, three breaths
    30 s
  • One breathOne slow breath before the reply
    10 s
  • Park open loopsJot them on paper. Sophe does not keep that list.
    90 s

Quiet by default

A coach that knows when to shut up.

Week 1Measure only. No nudges at all.
3 / dayAt most, and only if you turn nudges on. One per protected event.
1 / hourNever back-to-back.
10–7Silent from 10 PM to 7 AM.

Install

Sophe sits where you already chat.

Free, with no sophe.app account, no email, and no password. Sophe stores numbers only. Say "delete my data" any time.

Available now

Grok Bot

Sophe as her own Grok Bot. She sends a short evening mirror and a Sunday trend, and offers 60-second exercises.

  1. Open the Sophe template on x.ai.
  2. Tap Add to Grok Bot.
  3. Say hello. Sophe walks you through setup.

Numbers only, never your words. Sync to sophe.app is opt-in. Not a medical product.

Add Sophe to Grok Bot

Full Grok Bot steps

Privacy

Numbers only.

Sophe works from timing, not text. Message content is dropped as soon as it's measured, and nothing leaves the bot unless you turn on sync.

Read the full privacy page

No account needed Opt-in sync Random ID Export anytime Delete with a receipt

Sophe counts

  • When you sent a message14:02
  • Which bot, which chatbot_3 · chat_9
  • Rough lengthS / M / L
  • Quick check-in?yes / no

Illustrative examples of a count. Not a real day.

Sophe never keeps

  • What you asked
  • What the bot answered
  • Files, links, names

σοφία

Why "Sophe"

From sophia, the Greek word for wisdom. Not the know-everything kind your bots already have. The kind that notices when you've had enough. The laurel is for that small win.

Sophe is a wellness and awareness tool, not a medical product. If you're struggling, please talk with a qualified professional. In the US, call or text 988 (Suicide and Crisis Lifeline). Elsewhere, find a crisis center at iasp.info/suicidalthoughts.

Sophe, a calm monkey sitting with closed eyes

Give your monkey one branch.

Sophe is free and runs where you already chat with AI.

Get Sophe free

Sophe is a free Grok Bot template.