daily:

• sm: 5 7 or 15 min mindfulness sessions
• calm: do next step of 7 steps (6 min), then choose from — general calm, anxiety release, compassion, confidence, creativity, energy, focus, forgiveness, gratitude, inner peace, inner strength, motivation, positivity, self-acceptance or sleep
• time options — usually 2, 5 or 10 but can be 15, 20, 25 or 30 on main programs

weekly (monday nights):

• sm: next level of 10 series
• calm: choose longer session