How To Use Headspace

Getting Started (2 minutes)

Go to headspace.com or download the Headspace app from the App Store or Google Play.
Click Try for free and create an account with your email or sign in with Google or Apple.
You'll answer a few questions about what you want help with: stress, sleep, focus, anxiety, or just general meditation practice.
The app suggests a starter course based on your answers - usually "Basics" which is a 10-day intro to meditation (3-10 minutes per session).
Hit play on Day 1. A calm voice walks you through it. Put in headphones, close your eyes, and follow along.
After your first session, explore the library: Sleep casts (bedtime stories), sleepcasts (ambient soundscapes), or SOS exercises for moments when you're spiraling.

Pick based on what you need right now.

Morning energy boost: "Wake Up" meditation (5 minutes) - sets intention for the day without the jittery coffee crash.
Midday stress relief: "Stressed" SOS exercise (3 minutes) - quick reset when work is overwhelming. You can do this at your desk.
Focus before deep work: "Focus" meditation (10 minutes) - calms the mental chatter so you can actually concentrate.
Wind down for sleep: Pick a Sleepcast (45 minutes) - stories like "Rainday Antiques" or soundscapes like rain on a tent. You'll be asleep before it ends.

Start with 3 minutes, not 20. The app offers longer sessions, but if you're new to meditation, start tiny. Three minutes daily beats 20 minutes once and never again.
Use the timer for silent meditation. Once you've done a few guided sessions and know the basics, try the timer with ambient sounds. No voice - just you and a gentle bell at the end.
Set a daily reminder. The app will ping you at the same time every day. Habit-building 101.

Instant fixes for serious mental health issues. Meditation helps with stress and anxiety, but if you're dealing with clinical depression or trauma, talk to a therapist. Headspace is a supplement, not a replacement.
Background noise while you work. The meditations require focus. If you just want ambient sound to work to, try something like Noisli instead.