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Balance: Meditation & Sleep

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I Wanted to Try Meditation, But Didn't Know Where to Start—Then I Found Balance

Balance’s customizable exercises make it an easy way to get meditating

Dr. Amy Marschall is an autistic clinical psychologist with ADHD, working with children and adolescents who also identify with these neurotypes among others. She is certified in TF-CBT and telemental health.

Alicia Bigelow, ND is a functional and integrative medicine physician with over 20 years of experience in patient care. Formerly, she served as a clinical and academic faculty member at NUNM. Currently, she offers consultations through the non-profit organization, Right to Heal. She also provides IV ketamine treatment to patients with depression, anxiety, and PTSD at Cascade Psychedelic Medicine in Portland, OR.

We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more .

Verywell Mind / Kevin Liang

• How Balance Works

How I Used Balance

• Pros & Cons

Final Thoughts

As a neurodivergent mental health professional with a history of anxiety , I am always on the hunt for reputable mental health apps. I often struggle with meditation apps due to a combination of a short attention span and a busy schedule that makes sitting down for extended meditation exercises difficult.

Enter Balance , a highly rated meditation app that, according to its website, has supported more than 50 million users. It also has a 4.9-star rating on the App Store, and it was named Google’s Best App of the Year . But something that makes it truly unique is its accessibility—Balance offers a free first year followed by a low annual cost of $69.99.

What’s more, unlike similar apps that present a variety of meditation options to choose from, Balance is customizable. It continuously asks the user questions about their experience, needs, and goals, and it adjusts each meditation based on this feedback. This means that every user receives a unique, one-of-a-kind program based on their specific needs and preferences. This kind of personalization isn’t always common in apps like this, many of which want you to follow a set schedule for their exercises and lessons.

I found that this customization helped me much more with my foray into meditation than previous programs I’ve tried. For example, I was able to adjust the length of meditation sessions if I knew I would struggle with a longer meditation, and I could give immediate feedback if a particular concept was not working for me.

I tried the Balance app for one month and loved its customization options. Read on to learn more about my experience with Balance.

How Balance Works and How I Signed Up

To be honest, I had not heard of this app before I started this review. According to the website , Balance offers “meditation that adapts to you .” This intrigued me because, as someone who feels like I am “bad” at meditating, I often don’t know where to start.

Balance offers customized meditation experiences based on my feedback each day and my personal goals from using the app. For example, after completing a meditation about a body scan , the app asked me questions about how I felt afterward and if I enjoyed the experience, and it incorporated that feedback into future recommendations. It also regularly asked me if I noticed any change in my focus since that was the primary goal I indicated at sign-up. While research has shown the mental health benefits of meditation, Balance does not have information on its website about how its developers researched the effectiveness of this program.

How Much Balance Costs

When I signed up I was given the choice between a monthly or annual subscription for Balance, paying $11.99 per month or $69.99 per year. This means purchasing an annual plan comes with an almost 50% discount compared to the monthly option. You can also purchase a lifetime membership for $399.99. In addition to this discount, at the time of this article (August 2023), Balance offered its first year free. This is by far the longest free trial of any meditation app I have used.

Upon signing up for Balance, the app asked me to indicate my goal or goals for meditation. My choices were to reduce stress , improve sleep , increase focus , and improve mood . The app then asked me which was my top priority, and I chose increasing focus.

Verywell Mind / Amy Marschall

The app provided some education about meditation, most of which was familiar to me due to my job as a therapist, and recommended that I use Balance at least five times per week. I was able to set up reminders and alerts, which my ADHD brain found wonderfully helpful. 

When I started using Balance, it recommended a 10-day series of meditations on getting in touch with my breath . Each exercise built on the last day, reminding me about skills for breath work and encouraging me to practice them during the session. 

Before trying my first meditation, Balance gave me two tips: Practice daily, and remember that it’s okay if your mind wanders.

The app would recommend a length for each session, but I had the option to change the length if I wanted to. I could choose between three, five, or 10-minute meditations, and I could choose if I wanted a masculine or feminine voice.

Five-Minute Meditations

I really like five-minute meditations because they are long enough for me to feel engaged but not so long that I find my mind wandering, and I could choose a five-minute meditation even if the app recommended 10 minutes on a given day.

After I made my selections, the pre-recorded voice talked me through a breathing exercise. I noticed right away that the recording mentioned my specific answers to questions (for example, it mentioned that I was familiar with meditation as a concept and that I wanted to work on improving my focus ).

On the first day, the guide spent a lot of time describing the activity causing me to focus on certain sensations in my body. Over time, the guidance was less directive, with the speaker encouraging me to simply practice the breathing skills for a predetermined amount of time.

This approach to teaching the skills felt like learning to ride a bike, with a parent slowly providing less support as the child becomes more capable of balancing independently.

Each day, Balance prompted me to start my morning with a meditation exercise that built on what I had done the day before. It let me choose when I wanted to meditate and sent me a notification at that time, though I could open the app early or wait until later if I wanted to. It asked me questions about my experience the previous day and took this into consideration with each morning’s practice. It also offered educational information about why each skill was helpful based on my specific goals.

In addition to the morning meditations, Balance had dozens of other meditations I could complete at my convenience. These meditations also mentioned my specific plan and seemed customized based on my responses to other meditations. In this way, Balance both pre-selected specific meditations and let me choose other meditations as I wanted.

Tracking My Progress

Every week, Balance prompted me to complete a progress tracker that looked at my use of the app and whether or not I felt more focused. The tracker included a calendar indicating which days I used the app, how many days I had used it in a row, how much time I spent meditating overall, and which meditations I used. It also quizzed me about the meditations I had done to see if I was benefiting from the educational information.

There were no exercises that I strongly disliked. However, on occasion, Balance would encourage me to purchase and download other apps made by the same creators, which I found distracting. This never occurred during a meditation exercise but sometimes came up when I was browsing the app.

I feel like my month using Balance helped me focus on other areas of my life, and I have been better able to keep on task with both work and personal tasks.

In addition, I noticed an improvement in my ability to gently redirect myself when my mind wanders rather than becoming frustrated.

Pros and Cons

Overall, Balance has some great educational materials as well as guided meditations that helped me improve my meditation skills, though it lacks some features that other apps have.

Free first year and affordable subscriptions

Customized plans based on your chosen goals

Both courses and individual meditation sessions offered

Tracks your progress and adjusts to meet your needs

Lifetime membership available

No research information provided on its efficacy

Advertises other apps by the creators

Fewer script options than other, similar apps

With its customized meditations and structured approach, I found Balance very helpful for improving my focus. It offered sufficient reminders to complete meditations without being overwhelming and had a good mix of pre-selected meditations and options for me to choose from. While the meditation library is smaller than some other apps—such as Breathwrk or Calm , which have thousands of options—that might help users who are easily overwhelmed by too many options.

I particularly appreciated that I could tweak meditations by giving feedback or changing the length based on how I was feeling that day.

Although Balance does not have research published confirming its effectiveness, the types of exercises it offers have research backing, and I felt that the meditations I completed were high-quality and consistent with what is advertised on the website.

I would recommend Balance for anyone who wants a customizable and somewhat structured approach to starting or maintaining a personal meditation practice. It helped me transform from someone who was intimidated by the thought of meditation into someone who knows exactly which mindfulness exercises will help in her everyday life.

Schlechta Portella CF, Ghelman R, Abdala V, Schveitzer MC, Afonso RF. Meditation: Evidence map of systematic reviews . Front Public Health . 2021;9:742715. doi:10.3389/fpubh.2021.742715

American Psychological Association. Mindfulness meditation: A research-proven way to reduce stress .

By Amy Marschall, PsyD Dr. Amy Marschall is an autistic clinical psychologist with ADHD, working with children and adolescents who also identify with these neurotypes among others. She is certified in TF-CBT and telemental health.

Hannah Owens is the Mental Health/General Health Editor for Dotdash Meredith. She is a licensed social worker with clinical experience in community mental health.

How-To Geek

Balance is the best app of 2021, according to google.

Google put out its best of 2021 list and Balance is the best app.

The year is officially ending, and Google is rounding out 2021 with its annual best of apps list . Balance and Pokémon Unite top the list, but all sorts of other apps and games have received awards.

Related: The Best Relaxation & Inspiration Tips for Google Assistant

Balance is an app designed to help with meditation and sleep, which is especially helpful with the current state of things. The app's description says, "Improve your stress, sleep, and more with the world's first personalized meditation program, now free for your first year." It has over 3,500 ratings on Google Play and a solid 4.7 rating, so it's not surprising that Google gave it the highest honor this year.

Related: Why Are MOBA Games like League of Legends So Popular?

On the game side, Google honored Pokémon Unite , which is a fast-paced MOBA with your favorite Pokémon characters fighting it out. If you like games like DOTA 2 and League of Legends, but you'd prefer matches to take only a few minutes, this might be a game for you. It has a 3.9 rating on Google Play, so it's not quite as unanimously loved as Balance, but it's definitely a solid game.

Google also had a users' choice category.  Paramount+ took home the honor for apps, and  Garena Free Fire MAX received the award in the game section.

Here's the complete list of app winners across various categories, as picked by Google:

Best Apps for Good

• Mentor Spaces

Best Everyday Essentials

Best for Fun

Best Hidden Gems

Best for Personal Growth

Best for Tablets

Best for Wear

• MyFitnessPal
• Sleep Cycle

Popular on Google TV

Here are Google's choices for best games:

Best Competitive

• League of Legends: Wild Rift
• MARVEL Future Revolution
• Pokémon UNITE
• Suspects: Mystery Mansion

Best Game Changers

• Knights of San Francisco
• Tears of Themis

Best Indies

• 7 Billion Humans
• Donut County
• My Friend Pedro: Ripe for Revenge
• Puzzling Peaks EXE

Best Pick Up & Play

• Cats in Time
• Crash Bandicoot: On the Run!
• Disney POP TOWN
• Switchcraft
• Chicken Police --- Paint it RED!
• The Procession to Calvary

If you're an Android user looking for some new apps and games to download, these are worth a look, as they're the ones Google itself feels are deserving of your time. Many of the apps featured are free, though most also have some in-app purchases or subscriptions available.

Related: How to Restore In-App Purchases on Android

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“Happiness is a direction, not a place.” ~Sydney J Harris

Being happy is for most of us one of the key aims in life. But where we often go wrong is in figuring out which path to take to achieve that happiness.

My own path has been a somewhat unconventional one. In my last year at college, most of my peers were busy applying for full-time jobs with large companies, but I knew that wasn’t what I wanted to do.  

I wanted to see the world, which (long before gap years became so common) was met with disapproval by many. But excited, and somewhat scared, I set off alone on my travels.

I didn’t return for good until over seven years later, traveling around the world twice over, working as an English teacher in Istanbul and Barcelona, as a fruit picker on a kibbutz in Israel, in a ski resort, on a campsite in France, and in a fairground in Australia.

I drove across the US, rode the Trans-Siberian railway across Asia, and took precarious bus journeys through the Himalayas and the Andes.

It was a fantastically exciting time and left me with some amazing memories that will last forever. I knew that by doing this I’d probably be sacrificing any chance of reaching the upper echelons of the corporate tree, but that didn’t hold any appeal to me anyway.

Of more concern was the pressure I felt from family, friends, and society to settle down and find a “proper” job. But I’m really glad that I resisted that pressure and didn’t stop traveling and working abroad until I’d seen and experienced all that I wanted to.

I felt that there was plenty of time to have a conventional job after my traveling days were over, and this has proved correct.

The traveling taught me so much about myself, and life, and made me think about what I wanted from this short time on earth. I realized that I wanted to acquire experiences rather than money, and in my subsequent career that is what I have done.

I’ve done a variety of jobs: I’ve been a musician, graphic designer, novelist, and journalist. Much of the time, these have been precarious freelance jobs and not well paid, but they’ve all been fantastically interesting and given me a wealth of life experience.

I always wanted to have no regrets with the way I spent my life, and so far I haven’t. I know that if I’d spent my whole life trying to climb the corporate ladder I wouldn’t have been happy and would now have been lamenting what I hadn’t done in my life.

I’ve always found it really important to enjoy each step of the journey that I’ve been on and not just hoping to be happier at some point later in my life.

The path I’ve chosen may not be for everyone, but it is an example of the importance of choosing your own path in life, and ignoring the pressure from family, friends, and society. 

I’ve seen how some people are pressured into certain jobs, often because they are considered prestigious, but hate the path they have chosen. Others may be pushed to get further up the career ladder, but then find out they hate the managerial responsibility that this generally brings.

People also often think that when they have more material goods or money they will be happier . But while it may be hard to be happy in the western world with no money (although some people achieve it) making lots of money and buying lots of things may not necessarily make you content.

Buying a new car or yacht is often only a short-term happiness boost and it seems that after a while, each upgrade to the car, house, or yacht gives less and less extra happiness.

Surveys have shown again and again that once people reach a certain wage—around the average wage in western countries—happiness levels do not increase much.

With relationships, it’s also important to find the right path for ourselves, and to be as sure as we can that we have chosen the right partner. And when we’ve hopefully found them, it’s so important to enjoy each moment of that relationship, not always be looking to the future.

We might think that having children will make us happy, but then when we have them we realize all the responsibilities and difficulties that brings, and may look back on our days without children with fondness. Or if we have young children we might wish they were older, but then they become teenagers!

The common pattern in all this is choosing the right road for the type of person we are and finding happiness at as many places along that route as we can.

So it’s important to look at all the good things in our lives and to enjoy them to the full right now. That is much more likely to bring happiness than waiting for it to appear around the corner.

Photo by woodleywonderworks

About Alex Lloyd

Alex is a writer and life coach. He writes regularly for websites including The Happy Hut , and is the author of the book How to be Happy .

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Enjoy the Journey

by Jasna Cameron

We live in a world where the norm is to be driven by our constant quest for happiness. However, happiness is different for different people.  So how do we define happiness?  Some would say that happiness is defined by the goals we set for ourselves and our ability to achieve them. These could be related to our careers, our families, or even material gain. Across the board, though, the common denominator is a constant endeavor to reach those goals.

In essence, finding happiness is the ultimate riddle of the human psyche. To achieve our version of happiness, we often start unhappy first and be motivated to change that condition. So we become proactive and set about doing things to bring about the end goal of happiness. Unfortunately, this means that we start on the wrong foot from the very beginning.  We approach this process as an unpleasant means to an end that we have to push through until we are rewarded by the magic sprinkle dust of happiness at the finish line when our goals have been achieved.

However, studies have proven that once we reach our goal and let this state become the norm, the comfort zone becomes toxic. We are not happy when we are stagnant, so we find faults in our comfort zone and set different goals to shake ourselves up. So we work hard, suffer, fight, strive, sacrifice, yearn, push, pull, struggle, and then for a brief moment, we experience the ultimate rush of accomplishing our goal - and then it's gone again. But we are so addicted to that high that we immediately set up another goal for our lives.

So how do you reach a state of contentment with your circumstances?

Change your Mindset

With life experience, we start to realize that the feeling we yearn for, the culmination of goals, that sense of achievement and success, that moment of self-actualization on top of Maslow's pyramid, is always just out of reach. So while we feel as if we are constantly moving towards our life's ambitions, when we reach them, they don't deliver the satisfaction we expect.  This drive to progress and advance is at the core of evolution, but the impulse that keeps us moving forward does not have to equate dissatisfaction and unhappiness with our current status.

Extensive research indicates that finding that balance and shifting the focus from the end goal to the journey can help increase our happiness levels. Psychologist Sonja Lyubomirsky has proposed that we have an internal set-point of happiness that can be altered through different practices.

In the words of the psychologist William James “The greatest discovery of any generation is that a human can alter his life by altering his attitude.” 

We can change our mindsets. We can become more aware of the journey itself and benefit from the here and now while still looking ahead. We have to learn to balance the two, accepting that it is good and necessary to want more, but that it is essential to be content with the present state of our lives.

The “Multitasking trap”

There are many ways that we can appreciate the present moment. One of the most helpful ones is to let go of this obsession with multitasking. Let’s face it, the more you multitask, the less you are aware of the present moment. Of course, you can lie to yourself and say that you are giving it your all, but if you are doing and thinking of ten different things simultaneously, how is this even possible?

We live in a society where there is constant pressure to optimize our time. We are pushed beyond limits to achieve the best in every aspect of our lives. Unfortunately, this mindset leads to burnout, high blood pressure, stroke, heart attacks, and other stress-induced illnesses.

How to Slow Down

An interesting study was done at the Virginia Polytechnical Insitute by Lauren Kennedy.  It examined the effects of the so-called “Slow Down Program," or mindfulness techniques, on the levels of stress of mothers with eating disorders. The results were clear.  It showed that increased awareness and enhanced mindfulness positively affected stress levels. In addition, participants were more aware and able to listen to their bodily cues when it came to feelings of hunger and satiation and overall make better food choices.

The researcher concluded that the more present we are in the moment, the more in tune we will be with our bodies and minds.

The trick is to find ways to improve the experience of the journey itself while keeping in mind that moving forward is also a crucial part of that journey.

Where and how do we find happiness along the journey itself?

There are a number of techniques we can employ to increase our overall satisfaction in life:

A German Socio-Economic Panel Survey successfully pointed out that compassion is an excellent source of happiness on the journey towards our goals. In one study, psychologist Sonja Lyubomirsky found that students who performed five acts of kindness over a few weeks reported increased happiness levels compared to a control group.

Human Connection

One other factor which gets overlooked most of the time is the effect of the human connection - this includes the value of true friendships, feelings of belonging, strong community support, appreciation by and appreciation of our loved ones. Robert Waldinger designed a multigenerational study that spanned over 75 years, highlighting these values in their relationship to an overall sense of happiness.

Another helpful tool for creating more general life satisfaction is a strong sense of gratitude. The Journal of Happiness Studies suggested that writing a gratitude journal can help us develop and finetune this sense. Another study published in the journal of Social Behavior and Personality confirmed that gratitude could help find happiness in the simplest things along our journey in our everyday life.

One of the greatest and most overlooked assets always available to us, which can enhance our happiness levels by reducing anxiety and developing mindfulness, is meditation. So many studies have been devoted to this phenomenon, yet it is still largely ignored by the masses.  Every yogi, every life coach, every therapist will swear by it, yet even though it is so readily available to us, we turn our backs on it and deny its benefits with an "it just can't be that easy" dismissal. However, it is one of the most powerful and effective practices, says Psychology Today, and it can rewire your neurons to send messages of happiness to your brain.

The benefits of Positive Psychology in our quest for happiness

Unlike the Freudian obsession with childhood traumas and Behavioural Psychology’s focus on dealing with fears and phobias, the school of positive psychology focuses on the positive side of our psyche and ways to achieve mental health.

Positive psychology is a new school of psychology. It is a more refreshing way of dealing with and understating the mysteries of the human psyche. It steps away from the focus on human weakness and destructive forces and places importance on the more progressive aspects of our existence. Positive psychology supports research that can guide us to seek happiness daily and maintain a consistent state of well-being without the dramatic fluctuations we are so used to experiencing.

The main idea that drives positive psychology is that we can consciously choose to be happy. Of course, no one claims that this is easy. Still, through various mindful practices such as practicing gratitude and compassion, avoiding negative habits such as multitasking, and increasing our awareness, we can choose to be happy.

Achieving a goal we have worked hard for may indeed make us feel good and can make us feel temporarily successful, competent, accomplished, but does it translate into happiness?

Intensive studies have proven that this feeling of happiness, acquired in this way, will not last for long. And if this is the only way we know to experience happiness, we are in for a rough ride.  This peak only lasts for a fleeting moment, and in an instant, it is gone.

+ Resources

• Grace (October, 2020). How To Enjoy The Journey And Not Just The Destination. Retrieved July 2021 from https://lifechiefnation.com/how-to-enjoy-the-journey-and-not-just-the-destination/
• Hoff, N. (October 2016). Enjoy the Journey of Life. Retrieved July 2021 from https://www.smartbrief.com/original/2016/10/enjoy-journey-life
• Holbrook, C. (n/d). Why Happiness Is A Journey, Not A Destination (And 5 Key Ways To Enjoy The Ride. Retrieved July 2021 from https://www.happiness.com/magazine/personal-growth/happiness-journey-not-destination-ways-to-enjoy-ride/
• Khoddam, R. (August 2018) Finding Joy In The Journey in Psychology Today. Retrieved July 2021 from https://www.psychologytoday.com/us/blog/the-addiction-connection/201808/finding-joy-in-the-journey
• Power, R. (June 2015) 8 Ways to Value The Journey, No Matter Where You Are In Life. Retrieved from https://www.inc.com/rhett-power/8-ways-to-value-the-journey-no-matter-where-you-are-in-life.html
• Zehr, P.E (February, 2019). Taking The Time To Go Slow And Enjoy The Journey in Psychology Today. Retrieved July 2021 from https://www.psychologytoday.com/gb/blog/black-belt-brain/201902/taking-the-time-go-slow-and-enjoy-the-journey

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Enjoy the Journey

• July 31, 2023

The lines between personal time and work time are blurry for most professionals today. Anyone can work longer and harder to get results, but surviving on super hero energy is not sustainable. Enjoy the Journey is a mantra that encourages people to find and multiply the joy in their jobs so their lives are improving every day. It’s a call to reframe the quest for “work-life balance” for individuals, managers, and mentors who want the people in their workplace to thrive and win together – both personally and professionally.

Faith : How satisfied are you with your spiritual life?

Family : How satisfied are you with the loved ones with whom you share a common sense of home?

Finances : How satisfied are you that your money funds your priorities?

Fitness : How satisfied are you with the health of your body?

Friends : How satisfied are you with the people who share your joys and disappointments?

Fun : How satisfied are you with the part of life that is playful and joyful?

Future : How satisfied are you with the hope you have for yourself and others?

By identifying your personal satisfaction in the Seven Fs, you see places where you are strong and also where you aspire for more. Rather than trying to “balance” all aspects of your life, consider ways to blend the most important areas to enjoy your journey more fully. A well-rounded blend of personal and professional perspectives in the Seven Fs creates positive momentum in your leadership. When you expand your thinking to include the dimensions of all personal leadership, and also take into account what really matters, your perspective becomes brighter. Plus, you become more emboldened to accomplish great things with less super hero energy.

To improve your ability to Enjoy Your Journey and set others up to Enjoy Their Journey, set aside time to create your Enjoy the Journey approach:

Build a plan to Blend of the Seven Fs : Review the Seven Fs and look for ways to blend multiple areas to improve your satisfaction in each. Write down your commitments and keep them in a place where you see them, review them, and reflect on them regularly. Share your commitments with a mentor or accountability partner who will keep you accountable to blending your Seven Fs.

Schedule time to reassess your Seven Fs : Select a consistent time every quarter and take one hour to review your Seven Fs and update your blending plan. Do this in a quiet space that encourages deep reflection and minimizes distractions. Turn off your phone and computer notifications for the hour so your thinking is not interrupted. In your Seven Fs planning time, think about these questions so you are prepared to discuss Enjoy the Journey with others:

• The Enjoy the Journey mantra gives me the permission to . . .
• I am finding more fun in my work through . . .
• I am struggling to Enjoy the Journey because . . .
• I am committed to strengthening an Enjoy the Journey culture by. . .

In the last five minutes of the hour, email your mentor or accountability partner to let them know you kept your Seven Fs appointment with yourself. Share one key insight you gained and one commitment you are making for the next quarter. Thank them for being a good mentor or accountability partner.

Engage with other team members in Enjoy the Journey conversations: Each quarter, select three team members with whom you will intentionally have an Enjoy the Journey conversation. Set a 30-minute meeting with each of the team members you have selected for this quarter and use this basic agenda to discuss Enjoy the Journey:

• How are things going for you today? Listen and respond with encouragement and empathy.
• How is your Enjoy the Journey going? What is the mantra giving you permission to do/feel?
• How are you finding more fun in your work? Where/how are you struggling to Enjoy the Journey, if any?
• How can I support you in keeping your Enjoy the Journey commitment with yourself?

Good leaders help others believe in what’s possible and they set the standard for what is acceptable and what’s not. By embracing an Enjoy the Journey mantra, and setting the standard of accountability for blending the Seven Fs, you allow those on your team to believe, behave, and act in ways that blend the critical areas of their life personally and professionally—you are creating an Enjoy the Journey culture.

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The Balance Planner is a tool like no other. Effortlessly easy to use, it strikes the perfect balance of productivity and self-care to help you achieve success in all areas of your life.

How it works.

Combining dateless smart schedules with time management tools gives you infinite control over your day-to-day life. It’s time to start working smarter, not harder.

Fill in the pages

Have your most productive day ever. Set your daily motivators, use time-blocking to focus on high-priority tasks, and schedule your wellbeing with the self-care plan. Finally, optimise your productivity with the time tracker.

The week view is tailor-made for short-term planning. Get a heads-up on the next seven days, outline your intentions and set a vision for success. List what you’ve learned, overcome blockers and spend the end of the week celebrating your wins.

Plan the month ahead with your key dates, reminders and priorities in one simple snapshot. Use the focus view to plot your objectives, intentions and self-care activities whilst ensuring you stay mindful of what matters most.

Balance everything in your life.

From tackling daily to-dos to achieving impossible goals, the Balance Planner is your tool for finding order in the chaos.

Deep work mode activated.

Get your most important work done in a fraction of the time with built-in time blocking, time tracking and dateless smart scheduling. Turbocharge your to-do list.

Your wellness wingman.

Put your health at the top of your to-dos with your own personal wellness coach. Featuring weekly self-care planning and daily activity tracking, the Balance Planner puts your wellbeing on autopilot.

Achieve the impossible.

Set and achieve your biggest goals with a proven plan for success. Utilising the SMARTER method, the Balance Planner shows you the steps to take, while the monthly habit tracker keeps you accountable.

Plot your path to success.

Tired, burnt out and overworked? The solution is balance. Here are six science-backed benefits of using the Balance Planner.

Better time management.

The Balance Planner utilises proven time-blocking techniques to help you focus on important tasks.

Accomplish more.

Never-ending to-do lists are demoralising. People that plan their schedules are 53% more productive.

Boost cognitive function.

Keeping a record of your activities and tasks reduces mental overload and improves working memory.

Achieve goals faster.

It's scientifically proven that you're 42% more likely to achieve your goals when you write them down.

Reduced stress and burnout.

The Balance Planner helps you schedule self-care activities which ease stress and slow the effects of burnout.

Improved physical health.

With built-in self-care plans and activity trackers, the Balance Planner helps you schedule workouts, meals and rest.

Customer success stories.

From non-planner people to overwhelmed entrepreneurs, hear from real people achieving daily success with the Balance Planner.

Frequently asked questions.

How long does the balance planner take to complete.

The Balance Planner has three months of monthly, weekly and daily planning.

Is the Balance Planner dated?

The Balance Planner is undated, so you can start at any point throughout the year.

Can I use the Balance Planner and the MindJournal together?

Absolutely. Designed to complement each other and fit seamlessly into your lifestyle, the MindJournal and the Balance Planner are one powerful combination.

For example, you could turn your answer to ‘Do you love what you do?’ from your MindJournal into actionable steps using the Goal Setting Toolkit, which then feeds through to the view pages of the Balance Planner.

Or, after completing the Stress Bucket, you could ensure the tasks that are causing you stress are tackled as a priority. This allows you to get your work and wellbeing in sync.

Can I use the Balance Planner for a specific goal?

Yes, 100%. The Balance Planner includes a dedicated Goal Setting Toolkit to work towards short-and long-term objectives. The guidance and templates inside will help you clarify your aims, set achievable milestones and make your goals a reality.

Do you offer bulk discounts?

Yes. We offer bulk discounts of up to 40% on all journals and planners. Add the items to your cart using one of the discount codes below. You can also mix and match these, depending on the amount you're looking to purchase. Buy 10+ and get 20% off Use code: SAVE20 Buy 20+ and get 30% off Use code: SAVE30 Buy 50+ and get 40% off Use code: SAVE40 Got a question? Feel free to drop us a line at [email protected] . A member of the team will be happy to help.

Do you offer payment plans/financing options?

We want to help you start your journey, so we’ve partnered with Clearpay and Klarna so you can buy now and pay later. All you need to do is select your preferred payment provider at checkout to pay in instalments. For further information, please click here .

Free Shipping

We ship worldwide with free shipping available on all UK orders over £40 and all USA orders over $75.

Happiness Guaranteed

If you’re not feeling the positive benefits after 30 days, we’ll give you a full refund. No questions asked.

Five-Star Service

We’re here to support you throughout your journey, going above and beyond to ensure you’re happy.

Join the Monday movement.

Don't sweat the start of the week. Join over 90,000 readers who enjoy a weekly dose of Monday motivation. Sign-up for curated articles, helpful resources and much more. Ditch the Monday dread. Welcome the week ahead.

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• Choosing a selection results in a full page refresh.
• Opens in a new window.

• Menopause Library
• British Sign Language
• Resources for Partners
• Resources for Cancer Support
• balance app (free)
• balance+ (premium)
• balance app for Health Care Professionals
• Our Mission
• Dr Louise Newson
• Meet the team
• balance for the workplace
• Explore workplace resources
• Top tips for menopausal women at work
• How does menopause affect women at work?
• Speaking out about menopause at work
• Menopause news
• #Pausetotalk2023
• #IamMenopausal: Share your story

Get the balance app

Balance app.

Looking for knowledge and guidance so you can be certain about what’s right for your body during the perimenopause and menopause? You’re in the right place.

Brought to you by renowned menopause specialist,  Dr Louise Newson and the thousands of people who’ve shared their perimenopause and menopause insights with us, the free balance app allows you to track your symptoms, access personalised expert content, download a Health Report©, share stories in the community and lots more.

Read our FAQs here .

of balance users have gained access to treatment to alleviate their menopausal symptoms.

users feel their mental health has improved because of balance .

of balance users say their physical health has improved since downloading the app.

We live and breathe three promises

It’s all about you.

— because your body is unique

balance  is personalised from the moment you sign in, showing you content based on the information you have shared with us, such as your symptoms and health history.

You’re not alone

— because we’re here for you

The app is a safe place for people to connect, share experiences and support each other through their journey.

A second pair of eyes

— because it helps to have an expert in the palm of your hand

We’re always evidence-based and unbiased, allowing you to stay up to date with the latest news and content.

Track your symptoms and generate a health report

Track your periods if you have them

Make a note of your moods

Log the medication you’re taking

Meditate anywhere, anytime

What our community says

Thanks to this wonderful app, full of easy to read and understand information with no jargon, I feel totally in control now of what my body is going through and more to the point I don’t have to suffer my symptoms of the perimenopause. I am 54 and I feel like I am 21 again!

I feel empowered by the information that balance provides, giving me the confidence to assess my own symptoms. I was even able to successfully ask for, and be prescribed testosterone (yes on the NHS). I genuinely feel that I have my life back and have no plans to ever stop HRT.

WOW!! This app is truly transforming the lives of so many on a global scale…such a brilliant innovation and thrilled to see the onward journey.

As an non-menopause specialist, I regularly use the balance app for my menopausal patients as it not only provides me with loads of additional information I would not necessarily think to ask about during a standard consultation, but in a busy NHS clinic, when we only get a maximum of 10 minutes per patient, having the information the balance app provides can help enormously with effective and better patient management.

I love and find the Moments of Happiness hugely important. Depression in menopause has shifted into something  scary and different from the odd down mood I had in previous years. I will never come off HRT for that reason alone. I’m feeling great these days […] We are not all going mad, it’s just menopause. I love balance+ and find it so fantastic. Thank you Thank you Thank you.

balance+ is girl power at its finest!

A world-class leading app

We are proud to say that balance app is the first menopause support app certified by the leading digital health organisation, ORCHA, who review and approve health apps for the NHS and multiple national health bodies around the world.

balance not only met, but far exceeded their pass mark, so much so that we have had a special mention as ORCHA’s App of the Week, and we couldn’t be prouder!

See balance’s feature in NHS resources here .

Apple's Editors’ Choice Award

Apple’s Editors’ Choice Award celebrates the very best apps around the world.

In their words…

“Balance is an incredible support tool for anyone experiencing perimenopause and menopause. The app, founded by GP and menopause specialist Dr Louise Newson, offers symptom trackers, community support and evidence-based information on all aspects of menopause hormone deficiency.

“We knew we loved it when: Balance began re-educating the world about menopause through the app. Newson knew that creating this tool was important, since her in-person UK clinic had a thousands-strong waiting list of those requiring treatment for symptoms of menopause.”

We are very proud to have been recognised by Apple for the steps we have taken to improve accessibility for those who are neurodiverse, as well as anyone with low vision, hearing loss, or restricted mobility. This fits in line with our mission to make evidence-based menopause and perimenopause information accessible and inclusive to all.

We hope this recognition means that more women can use the app to get the support they deserve.

Read more here.

Apple's App of the Day

We are honoured to share that Apple has awarded our balance app ‘App of the Day’!

This will help so many more people experiencing the perimenopause and menopause, and advance our mission to make menopause support inclusive and accessible to all.

We are both humbled and motivated to continue our pledge to help as many people as possible.

Bionow's 2021 Product of the Year

balance app was overjoyed to be awarded Bionow’s 2021 Product of the Year!

The judging conditions for the award covered a product that:

• Falls within the definition “the use of innovative approaches to develop biomedical services, equipment or products particularly those which serve the needs of human healthcare”.
• Demonstrates an innovative solution to a particular problem encountered within the industry / health sector.

We’re honoured to have even been shortlisted alongside some immensely innovative, impressive and sophisticated organisations.

Key features

Last check in this morning

Last check in 14 days ago

Last check in last night

EASILY Track your symptoms

Keep an eye on your symptoms and health.

Record your symptoms, moods, periods, nutrition, exercise and sleep.

REPORTS AT THE READY FOR YOUR GP

Track any changes and patterns.

You’ll be able to see how things are changing over time and download a personal Health Report© for your doctor.

Difficulty sleeping

Severity: 73

Severity: 47

Severity: 87

Muscle pain

Severity: 32

PART OF A COMMUNITY

Learn from others' experiences.

Join a community where you’ll have access to treatment reviews (HRT & alternatives), experiments to help relieve symptoms, and a safe place to share stories.

balance+ premium

balance+ is world’s first medically approved health and wellbeing companion, tailored to the needs of perimenopausal and menopausal women!

Dr Louise Newson has hand-picked the best specialists and doctors in the menopause arena, all coming together to give you unparalleled access to their content, helping you to optimise your mental and physical health.

We launched balance+ as an optional premium subscription that unlocks exclusive features to give a holistic and personalised experience.

Not only does balance+ provide invaluable additional content and features, but also helps with our mission to make menopause support inclusive and accessible for all, because subscription proceeds go toward keeping the free app running for those who aren’t able to pay.

So, what are the benefits of balance+?

balance for Health Care Professionals

We know that it can take some people up to 10 health care appointments before they reach an appropriate diagnosis and treatment for the menopause.

To address this unnecessary stress on our NHS and crucially, the patients in need, ORCHA approved balance app can be used to reach a diagnosis within 1 consultation.

We’re helping health care professionals help you.

balance for the Workplace

We are really excited to be supporting organisations on specific solutions to remove menopause taboos and help them retain their talents. Visit our balance for the Workplace page .

We capture functional cookies and analytic cookies. For more detailed information about the cookies we use, see our Cookies page.

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Looking for Menopause Doctor? You’re in the right place!

• We’ve moved to a bigger home at balance for Dr Louise Newson to host all her content.

You can browse all our evidence-based and unbiased information in the Menopause Library .

Enjoy The Journey (And The Destination)

An old saying has been bouncing around in my large noggin for a while: enjoy the journey. It’s pretty prevalent in the health and fitness industry because of goal setting and reaching goals that the client wants.

There are a couple of things about this enjoy the journey saying that bothers me because I’m a nit-picky guy. You know, the people who bring large containers of water into the gym don’t clean up after themselves and grunt while doing curls ? In the big scheme of things, it’s not a big deal, but I cannot help but throw dirty looks their way to draw attention to their behavior.

Yep, I’m that nit-picky guy.

Anyhow, when the client is in a personal training situation, and things are not going their way, and their goals are not being met, they are often told to enjoy the journey. All those workout sessions, all that money spent, and all the days without a cinnamon bun are boiled down to, you guessed it.

Enjoy the journey.

When their goals are not being met, whether health and fitness or any other personal goal, their current journey probably blows.

Are you with me so far? Let’s dive in a little further below.   

What To Do If You Don’t Enjoy The Journey

IMO, enjoy the journey is a blow-off saying. You’re not reaching your goals despite sacrificing time, money, and sweat equity for them. Then when you get discouraged and maybe on the verge of quitting, you’re told.

“Enjoy the journey. Bumps in the road are expected, and if you keep focusing on the destination, you will not enjoy the journey. “

Or something to that effect. Can you relate?

When my clients are working hard, and their goals are not being met, the last thing I will tell them is, do I need to repeat it? I think not. You cannot blow off another person’s suffering, no matter how little or great, with an off-the-cuff saying. It diminishes their suck, and I don’t want that.

So, what do I do when my or my client’s goals still need to be met and they need to enjoy the journey? In the gym, reminding clients how far they have come from where they began is low-hanging fruit. Keeping records of weight lifted, their physical measurement, and reminding them of their improved movement helps.  

Keeping them focused, not diminishing their suffering, and focusing on the positives while acknowledging the negatives keeps them (hopefully) on the straight and narrow. So, if you’re struggling, remember to focus on the positives and how far you have come (not how far you got to go) before quitting.

Keeping On The Straight Line

Some of my journeys have taken so long that I’ve gotten lost and completely forgotten about the destination. For instance, it almost took me ten years to deadlift twice my body weight and a good few years to become a freelance fitness writer. During these journeys, there have been highs and lows, but during those, I’ve tried to stay on an even keel.

Enjoy the highs and pat myself on the back for a well-done job, but continue the good work tomorrow. The lows you learn from, and I remind myself that lows are part and parcel of the game of life. Keeping on a straight line helps me through life’s trials and tribulations. 

Did I enjoy the journey? Well, yes and no.  

But I did enjoy one thing; I reached my destination.

That’s the thing about the saying enjoy the journey and not the destination. It’s an either-or thing, and you have to choose one. This is where I feel these so-called life gurus get it wrong. Why do you have to choose?

If your journey has been long and arduous and only somewhat enjoyable, why shouldn’t you enjoy the destination when you get there? It’s like saying, enjoy the plane ride to the beach but don’t enjoy it when you get there. To me, that seems silly. So, find ways to enjoy the journey and the spoils of your hard work when you reach your destination. 

Because it is not an either-or thing, it is both.

Wrapping Up

IMO, it is dangerous to get stuck in the either-or thinking. Is it not that, it is this, especially regarding your health and fitness. Because sacrificing for your health and fitness is difficult, and when you eventually reach your destination, celebrate good times, come on. When you do, could you invite me? 😊

Email: [email protected]

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BetWinner : sport journey 4+

Sports history and statistics, prime hydration llc, designed for iphone.

• 5.0 • 6 Ratings

iPhone Screenshots

Description.

Open up the world of sports statistics and your team's history with our new information app, designed specifically for sports enthusiasts and amateur teams. Our app makes it easy to keep records of your team's matches, track personal achievements and share sports news. Main features: Team personalisation: When you start using the app, you specify your team name, creating a personalised experience. Match Statistics: Keep a record of every match your team plays against opponents, including results, goals and highlights, so you never lose sight of your sporting progress. Team History: View the history of the teams you've played for, with the ability to easily switch teams. Your previous team is automatically saved in your history for easy access. Saved Matches: Access your saved matches archive to quickly find and view details of previous games. User Account: Your personal profile displays your sporting achievements, including the number of games played, goals scored, and the percentage of wins, losses and draws. Sports News: Get the latest sports news to stay up-to-date with what's happening in the world of sport. Our app is designed with the user experience in mind so that every athlete, coach or fan can easily keep statistics and view their team's history. Download now and start tracking your sports journey with a new level of organisation and analysis!

Version 1.0.2

Fixed a critical bug with the app crashing when creating a team; Fixed minor bug with quiz; Fixed several other minor bugs.

Ratings and Reviews

I joined BetWinner mainly for the bonuses, and they’ve been pretty generous. The welcome bonus gave me a good start, and there are plenty of reload offers that keep things interesting. Navigating through the app is intuitive, though the wagering requirements are a bit steep. Great for anyone looking to boost their bankroll right off the bat!!

Won a substantial amount on a long-shot at the football through BetWinner. What impressed me most was not just the winning but how quickly they updated the results and credited my account. Their coverage of matches is top-notch, with plenty of betting options and competitive odds.

Hit a big win last week on BetWinner with a NFL game. I was impressed with how easy it was to collect my winnings. The payout was processed with no hassle. The thrill of watching the games and hitting on my picks was incredible. Definitely made my weekend a memorable one!!!!

App Privacy

The developer, Prime Hydration LLC , indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

Data Used to Track You

The following data may be used to track you across apps and websites owned by other companies:

• Identifiers
• Diagnostics

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

• Contact Info
• User Content

Privacy practices may vary, for example, based on the features you use or your age. Learn More

Information

• Developer Website
• App Support
• Privacy Policy

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