Compose is an annual membership built around one transformation: a structured 75-day protocol of somatic and cognitive practice that moves you out of self-monitoring and performance pressure — followed by a full year of reinforcement to make it permanent.
Download on theApp Store Launching soon on iPhone.Researchers since Masters & Johnson have described the same self-reinforcing cycle. It isn't a character flaw. It's a trainable pattern.
"My body doesn't come through under pressure." The belief precedes the moment.
Clinicians call it spectatoring: mentally stepping outside your body to watch and evaluate yourself, instead of being present in the experience.
Surveillance is threat posture. The sympathetic nervous system activates — adrenaline rises, and the body shifts away from ease and connection.
The body delivers what the self-image expected. The result gets recorded as evidence, and the loop tightens.
Quick fixes address step four — the symptom. Compose is built to retrain steps one through three: the physiology, the attention, and the self-image itself.
Compose draws on cognitive behavioral sex therapy, mindfulness-based practice, pelvic floor down-training, and graded presence work — delivered as one structured daily session.
Most men under chronic stress carry a pelvic floor that is over-tight, not weak — and standard "squeeze" exercises can make that worse. Compose trains the opposite skill: slow diaphragmatic breathing synced to deliberate release and lengthening, which supports circulation and signals safety to the nervous system through the long exhale.
Grounded in cognitive behavioral practice: when an anxious thought spikes, you name the distortion — catastrophizing, all-or-nothing thinking — and meet it with a pre-written, balanced reframe. Naming the pattern is what loosens its grip.
Daily guided audio trains attention back into the body — breath, warmth, physical sensation — rather than the running commentary. This is the direct counter-skill to spectatoring, drawn from mindfulness-based approaches with a strong research base.
Later stages of the protocol introduce graded, pressure-free presence practice — a structured progression, informed by classic sensate focus principles, where nothing has to happen. Removing the goal is what lets ease return.
You arrive, you're guided, you're done. The structure is deliberate: an anxious mind doesn't need a library of options — it needs one clear next step.
A guided audio track — a cognitive reframe or a somatic grounding exercise, sequenced to where you are in the protocol.
A paced breath-and-release sequence with a visual guide. You close by logging a simple 1–5 sense of control — your own data, tracked over 75 days.
Three quick daily check-ins covering presence, clean focus, and the physical habits that protect your energy.
The order matters: the nervous system settles first, capacity builds second, and identity consolidates last — because a calm body is what makes the deeper work land.
Down-regulate the stress response and begin uncoupling intimacy from anxiety. Baseline breathwork and pelvic release practice, plus daily grounding.
Build tolerance for high-intensity states without losing present-moment control. Cognitive defusion work: thoughts become events you observe, not orders you follow.
Anchor the shift so it runs on its own. Core-belief reframing and self-image work — this is who you are now, not a problem you're managing.
The most-cited study on habit formation — Lally and colleagues at University College London, 2010 — found that new behaviors take an average of about 66 days to become automatic, and that complex routines combining mental and physical practice take meaningfully longer than simple ones. Seventy-five days is that average, plus a margin for work of this depth.
The neuroscience of the transition is well described: early on, a new practice runs on effortful, deliberate attention. With daily repetition, control gradually shifts to the brain's habit circuitry, and the response becomes the default rather than the effort.
The same research showed a single missed day does not derail long-term progress. Compose is built on that finding — progress here is cumulative and resilient. No streaks to lose. No shame mechanics. Ever.
Real change needs time to become permanent. A Compose membership is a full year, in three acts — because the 75 days build the shift, and the months after make it yours for good.
The complete daily program — nervous system reset, exposure and mastery, identity consolidation. This is the transformation itself.
Graduation unlocks a deeper set of practices included in your membership — advanced somatic work and guided partnered-presence practice, built for the life the protocol prepared you for.
A light weekly cadence keeps the wiring warm, and quarterly re-measurements show you — in your own data — that the shift is holding. Measured, not promised.
This is sensitive work, and the app is engineered around that reality.
Check-ins, scores, and progress are stored locally on your iPhone — not synced to our servers. There is no account to create and no profile of you to breach.
Notifications pass what we call the stranger test: anyone glancing at your phone sees "Compose — today's session is ready," and nothing more.
We don't sell data, and the app's optional analytics are anonymous, aggregate, and declinable — the app works fully either way.
One session a day. Under fifteen minutes. Built on decades of clinical research.
Download on theApp Store Launching soon on iPhone.