Change in 8

Welcome back

Sign in to continue your 28-day journey.

Forgotten your password?
New here? Create an account →
🧬

Eight minutes a day, 28 days. Based on Mind Chi by Vanda North — grounded in neuroscience and the science of lasting behavioural change.

Change in 8
🌟

Welcome

Just 8 minutes a day for 28 days to create real, lasting transformation.

Grounded in neuroscience and the proven Mind Chi method by Vanda North.

Before you get started, let's explain how it works. Your Cin8 App includes:

Set Up

You will be guided through 5 steps to complete your set-up, where you will define: your goal; your start point and how this relates to your Body, Emotions, Actions & Thoughts and your resilience baseline; and your meme — your memorable phrase that keeps you on course towards your goal.

Learn

An explanation of the 8 steps and why they work. A visual description of each step to help you complete your plan. A fully described audio guiding you through each step — use this until you are ready to fly.

N.B. It's usual to go between Learn & Set Up as you complete your set-up.

Fly

Go here once you have completed your set-up, have used the longer audio, and feel confident you only need the timing of each minute.

Progress

Use to check your streak — the number of days in a row you've completed your 8 minutes. Miss a day and it resets — but just pick it up again.

Your Setup

Define Your Change

You will be guided through 5 steps to complete your set-up, where you will define: your goal; your start point and how this relates to your Body, Emotions, Actions & Thoughts and your resilience baseline; and your meme — your memorable phrase that keeps you on course towards your goal.

🔍

Step 1 of 5 — What's the situation?

Describe the situation you want to change — or the growth or goal you're reaching for. This could be something frustrating you want to leave behind, or something positive you're aspiring to.

💡

Why?
It's important to define your current reality so you know you are creating a strong pull towards creating your new reality. You have a choice: remain with and reinforce old habits that are not serving you, or build new ones to develop your full potential.

Learn

Here is:

N.B. It's usual to go between Learn & Set Up as you complete your set-up.

🧬

Why 28 days?
Consistent, repeated practice is what physically rewires the brain — creating new neural pathways that make new habits automatic. 28 days is the minimum to start that process. By day 28, you won't just feel different — you'll be different. Based on Mind Chi by Vanda North.

🔬 How & why it works

Neuroplasticity is your brain's ability to rewire itself. Each repetition of your meme and your 8-step routine strengthens new neural pathways, until new ways of thinking and behaving become second nature.

The sequence works with your biology. The opening breath is a direct input to your autonomic nervous system, calming body and mind and boosting serotonin. Looking for what went well and closing with gratitude boost oxytocin — the chemistry of contentment — while visualising your day creates mood-lifting endorphins.

Eight focused minutes, repeated daily, is enough to begin lasting behavioural change. Based on Mind Chi by Vanda North.

The 8 steps — and why

Your daily practice is one minute on each step. Tap any step to see why it's there.

1
Calm your whole system
"Square Belly" breathing — in for 3, hold for 3, out for 3, wait for 3… and repeat.
▼
Why this works
  • The foundation of all stress-relieving strategies.
  • Calms brain and body and boosts serotonin.
  • Focuses the mind and overcomes overthinking.
  • A direct input to your autonomic nervous system.
2
Focus your mind
Repeat your "meme" — to connect with your goal, your why, your vision. When a random thought intrudes, let it go and keep repeating your meme.
▼
Why this works
  • Increases focus and "tunes" your attention levels.
  • Develops control over intruding thoughts.
  • Increases awareness of your brain's chatter.
3
What didn't go well?
Look back over the last 24 hours for what has not gone so well towards your goal. Count on your non-dominant hand, no judgement. "Brush" them off, leaving them in the past — take only the learning forward.
▼
Why this works
  • Gains control over the future by addressing fresh negative memories.
  • Keeps the negative in perspective.
  • Fine-tunes your awareness.
  • Focuses on learning and small daily steps to change.
4
What went well?
Look back over the past 24 hours for the positives — what did go well towards your goal. Count on your dominant hand, squeeze your hand tightly.
▼
Why this works
  • Boosts oxytocin (which is sabotaged by negative thoughts).
  • Overcomes self-doubt and builds your "success bank".
  • Creates a memory bank of positive thoughts.
  • Breaks negative patterns and boosts motivation.
5
Check your BEAT
Review your current BEAT in relation to your goal. How is your BEAT now? Check Body, Emotions, Actions & Thoughts.
▼
Why this works (steps 5 & 6)
  • Brings self-awareness to the current moment.
  • Asks "Am I functioning at my best for productivity and happiness?"
  • Maintains control to prevent a stressful situation taking over.
  • Enables conscious choice-making to re-set.
6
Re-set your BEAT
Re-set yourself now for success and optimum impact — Body, Emotions, Actions & Thoughts. What one thing do you choose to change?
▼
Why this works (steps 5 & 6)
  • Brings self-awareness to the current moment.
  • Asks "Am I functioning at my best for productivity and happiness?"
  • Maintains control to prevent a stressful situation taking over.
  • Enables conscious choice-making to re-set.
7
Visualise your next 24 hours
Use the power of your mind to visualise how you want to BE for what you must DO in the next 24 hours — as if watching yourself in a full technicolor movie.
▼
Why this works
  • Develops a realistically positive attitude and sets you up for success.
  • Reduces negative power and creates mood-boosting endorphins.
  • Creates how you choose to "be" through your day.
  • Trains your mind to respond as though what you choose has already happened.
8
Gratitude
Feel grateful — for all you have achieved or that is going well, and for the things and people in your life you're grateful for.
▼
Why this works
  • Keeps a sense of proportion and encourages gratitude all day long.
  • Boosts oxytocin, contributing to happiness and contentment.
  • Makes sense of your past and brings peace for today.
  • Enables better sleep and a feeling of control.

🎧 Longer audio guides

Full guided walkthroughs for learning each step — these are not played during your daily Fly practice. We recommend going through all 8 before your first session.

Step 1 — Calm Your Body

Step 2 — Focus Your Mind

Step 3 — What Didn't Go Well?

Step 4 — What Went Well?

Step 5 — Check Your BEAT

Step 6 — Re-Set Yourself

Step 7 — Visualise

Step 8 — Practise Gratitude

🖼 Visuals

A visual explainer for each step. Paste a link (YouTube, video or image) to add one.

📚 Further Learning Resources

Mind Chi book cover

Mind Chi

Vanda North & Richard Israel

Re-wire Your Brain in 8 Minutes a Day — the book behind the method.

→

Your Progress

Track your 28-day Change in 8 journey.

0Done
0Streak 🔥
0Best Streak

Your streak is the number of days in a row you've completed your 8 minutes. Miss a day and it resets — but just pick it up again.

28-Day Calendar

■ Done ■ Today ■ Pending
M
T
W
T
F
S
S
🧬

Your brain is changing!
Research shows that consistent daily practice over 28 days begins to create measurable new neural pathways — the foundation of lasting behavioural change. Based on Mind Chi by Vanda North.

🔄

Start New Cycle

Review and update your focus before you begin.

Your Meme — "I am choosing to..."
...

Share Your Journey