Table 2.

Example intervention content and just-in-time messages.

Category	B	R	E	A	T
Reminder	Reminder: You can bring your attention back to the present moment any time by focusing on your body or your breath	Reminder: The mind constantly chatters. We can work with the chattering mind by paying attention to thoughts and watching them come and go. We don't need to believe everything we think	Reminder: Emotions come and go like ocean waves. Even intense emotions will subside	Reminder: Attention to body, thoughts, and feelings is good stress reduction	Reminder: We sometimes get down on ourselves about the kinds of thoughts or feelings we have, or when we are feeling stressed or overwhelmed. Remember everyone sometimes struggles with difficult thoughts or emotions, and everyone is over-stressed at times. This is a normal part of being human, and we can have compassion for those experiences in ourselves and others
Self-efficacy	You can do any activity mindfully by using the skills you've been learning of paying attention, noticing when you attention wanders, and bringing it back to what you're doing!	Now that you are able to observe the stories your mind is creating without believing them or following them, you can use this skill when you notice you are having unpleasant thoughts, and say to yourself, “it's just my mind storytelling”	Now that you know how to surf the waves of your emotions, when you notice you are feeling a difficult emotion, you can feel the emotion mindfully by noticing it with curiosity and non-judgement	You have a great tool available to you when you are feeling stressed or anxious – try practicing a simple stretch like the palm-press or seated tree to come into the present moment and breathe into your experience. You can find a variety of seated and standing movement practices on the L2B+ website	You have the tools to be kind to yourself as you practice and form new healthy habits
Motivational	Try breathing out of your belly to relax! Sometimes breathing in and out of the chest can make us feel stressed or worried, but belly breathing relaxes us	Becoming more aware of your thoughts and accepting them as mental activity can help you both in daily life and when you are facing challenges	If you're feeling something unpleasant, you can think of one or two things you're grateful for to cultivate helpful emotions	Practicing mindfulness in daily life can help us to cope with the ups and downs of life in more healthy ways. This builds inner strength	Just as having judgmental thoughts about ourselves can increase our stress, having kind or compassionate thoughts about ourselves can reduce our stress
“Just in Time” messages
N/A	Seems like you're going through a tough time. Try a quick body scan, feeling the sensations in your feet, belly, chest, and face. Here are a few practices that could help [link to 3-min body scan audio practice] [link to 9-min body scan audio]	You may be struggling right now. Remember that you don't have to believe everything you think; thoughts are just thoughts. Here are a few practices that could help [link to 1-min mindfulness of thoughts audio] [link to 14-min mindfulness of thoughts audio]	We don't have to cover up our emotions or avoid them. Give yourself permission to feel how you feel- your emotions are a part of your experience that you can be open to and allow. Here are a few practices that could help [link to “welcoming your emotions” image] [link to 5-min mindfulness of emotions audio]	You're having to handle a lot right now. Paying mindful attention to your body, thoughts, and feelings can help reduce stress. Here are a few practices that could help. [link to 50-s mindful movement practice video] [link to 12-min mindful walking audio]	This is a hard moment. Send kindness to yourself for what you are experiencing right now. Here are a few practices that could help [link to “may I be well” image] [link to 6 ways to practice self-compassion video]