Get Self-growth Trainings for free
The science-based app for personal development.
Trainings designed to help you grow in how you relate to yourself, others, and your work.
Self-Growth Trainings isn’t just another self-help app. It’s grounded in evidence-based sychological research and developed by experts to help you better understand yourself and build meaningful, practical skills for your well-being, relationships, work performance, and everyday life. All in one easy-to-use app, you’ll find powerful, research-based training programs to support your personal growth journey.
Explore our training programs
When life doesn’t go as planned, we often turn on ourselves with harsh self-criticism. This training helps you respond to setbacks with more understanding, support, and self- compassion. Paradoxically, being kinder to yourself can actually improve your performance and your relationships.
Our emotions shape how we relate to ourselves and to others. In this training, you’ll learn to better understand and regulate your emotions, feel more grounded, and build emotional intelligence. You’ll also gain skills to better handle other people’s emotions in daily life.
Helping others can be deeply fulfilling—but also emotionally draining. This training shows you practical ways to manage pressure without burning out, so you can enjoy helping others again or more. Learn how to set boundaries and be kinder to yourself, which brings more energy and satisfaction to your work.
Emotions can be overwhelming, leading to reactions we later regret. This training helps you respond more consciously and find emotional balance. Through meditations and working with six core emotions, you’ll learn to manage your emotional world with greater clarity and discover more contentment.
Modern life can leave us feeling scattered and overwhelmed. This training teaches you how to slow down, stay present without judgment, and approach your thoughts and feelings with curiosity and kindness. You’ll improve your focus, reduce stress, and find calm in the chaos.
Coming soon
The following trainings are in various stages of development and will be made available in a few months:
Over time, even the best relationships can grow distant. This training helps you break patterns of disconnection and bring warmth, trust, and intimacy back into your relationship. Through daily tasks, you’ll learn how to tune into yourself and your partner with more empathy, compassion, and openness.
When we feel unseen or unappreciated, relationships can become tense or disconnected. This training helps you shift that dynamic by building mutual respect and acknowledgment. You’ll learn how to set boundaries, express appreciation, say no with kindness, and strengthen both your self-esteem and your connection with your partner.
Sexual attraction can fade over time—but it doesn’t have to stay that way. This training will help you reconnect with your partner on a physical level. Through guided daily practices, you’ll explore emotional and psychological patterns that may block desire, and learn how to restore intimacy, curiosity, and sensual connection. Whether you’ve drifted apart or simply want to bring more spark into your relationship, this training supports you in rebuilding sexual desire.
Designed by experts and science-based
Every training in the Self-Growth Trainings app was developed by Professor Júlia Halamová, some in collaboration with a team from the Institute of Applied Psychology at the Faculty of Social and Economic Sciences, Comenius University in Bratislava. All programs are grounded in years of clinical practice, psychotherapy experience, and supported by long-term psychological research.
Why Choose Self-growth trainings?
- Expert-designed, research-based. Developed and tested through rigorous scientific studies, and published in peer-reviewed international journals.
- One app, many programs. All programs are available in one easy-to-use, free app.
- Fits your life. Practice anytime, anywhere—just 15 minutes a day.
- Choose your path. Start with any topic that fits your needs. Complete just one training program or explore several—at your own pace.
How it works
- Choose a training that fits your current needs.
- Take a short self-assessment to start.
- Receive one new task each day, available at midnight.
- Spend around 15 minutes per day on the task.
- Complete 14 daily tasks over 14 days.
- Take a final assessment to track your growth.
- Choose your next training when you’re ready.
- Come back often—new research-based programs are added regularly!
Completely Free and Research-Based
Self-Growth Trainings was developed as part of multiple research projects, funded by academic and government grants. That’s why the entire app is completely free of charge.
Every training is rooted in the latest findings from emotion-focused therapy, emotionally focused therapy, positive psychology, neuroscience, and more. These were designed by Professor Júlia Halamová from the Institute of Applied Psychology at Faculty of Social and Economic Sciences at Comenius University as part of research grants VEGA 1/0578/15, VEGA 1/0075/19, VEGA 1/0054/24, and the EU NextGenerationEU Recovery and Resilience Plan for Slovakia (Project No. 09I03-03-V04-00258).
By using the app, you’re also supporting rigorous international psychological research.
Want to Learn More?
Discover how our published research shows the app’s power to strengthen everyday skills and enhance your well-being.
Halamová, J., Kanovský, M., Greškovičová, K., Krizova, K., & Šoková, B. (2025). Assessing the effectiveness of emotion-focused online intervention in mitigating compassion fatigue and enhancing compassion satisfaction among helping professionals. Applied Psychology: Health and Well-Being, 17(2), e70032. https://doi.org/10.1111/aphw.70032
Halamová, J., Kanovský, M., Varšová, K., & Kupeli, N. (2021). Randomised controlled trial of the new short-term online emotion focused training for self-compassion and self-protection in a nonclinical sample. Current Psychology (New Brunswick, N.J.), 40(1), 333–343. https://doi.org/10.1007/s12144-018-9933-4
Halamová, J., Koróniová, J., Kanovský, M., Túniyová, M. K., & Kupeli, N. (2019). Psychological and physiological effects of emotion focused training for self-compassion and self-protection. Research in Psychotherapy (Milano), 22(2), 358. https://doi.org/10.4081/ripppo.2019.358
Halamova, J., Mihaľo, J., & Bakoš, L. (2022). Emotion-Focused Mobile App for Promoting Self-Compassion, Self-Protection, and Self-Criticism. International Journal of Environmental Research and Public Health, 19, 13759. https://doi.org/10.3390/ijerph192113759
Halamová, J., Mihaľo, J., & Bakoš, L. (2023). The impact of Emotion-focused training for emotion couching delivered as mobile app on self-compassion and self-criticism. Frontiers in Psychology, 13. https://doi.org/10.3389/fpsyg.2022.1047022
Halamová, J., Ondrejková, N., & Kováč, K. (2022). Randomized controlled trial of emotion-focused training for helping professionals. Frontiers in Psychology, 13. https://doi.org/10.3389/fpsyg.2022.1024451
Huťťová, K., & Halamová, J. (2020). Efekt tréningu zameraného na emócie pre sebasúcit a sebaobranu pre žiakov s ľahkým mentálnym postihnutím. Studia paedagogica, 25(1), Article 1. https://doi.org/10.5817/SP2020-1-5
Baránková, M., & Karpinský, A. (2022). Effectiveness of emotion-focused training for self-compassion and self-protection in individuals addicted to the internet. Psychoterapie, 16(1), 55–67.
Baránková, M., & Sládkovičová, R. (2022). Distorted body image in women: Emotion focused training for self-compassion and self-protection as an effective instrument for its moderation. Archives of Psychiatry and Psychotherapy, 24(2), 30–40. https://doi.org/10.12740/APP/144881
Baránková, M., & Vaďurová, K. (2022). Effectiveness of emotion focused training for self-compassion and self-protection in individuals with increased narcissism. Journal of Evidence-Based Psychotherapies, 22(1), 169–182. https://doi.org/10.24193/jebp.2022.1.9
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