The companion can help you find one manageable next action when a goal feels too large. Ask for encouragement or request a smaller step; you do not need to wait for a scheduled check-in.
Ask for the kind of support you want
Be direct: ask for a pep talk, help getting started, or a calm way to think through a setback. You can also tap Motivate me on the chat keyboard. If you prefer practical help, say so; the companion can help you identify one action without pretending it completed the work for you.
Make the action smaller
Share the goal in broad, non-sensitive terms and say what is blocking you. Ask for one action that fits your available time or energy, such as opening the document, preparing one item, or working for five minutes. If the first suggestion is still too large, ask to shrink it again or propose a smaller alternative.
When a step is part of a saved goal, check My goals to see whether the card changed. The companion's response is advice in chat; it does not mark a task complete unless you use the corresponding control.
Handle a missed day and continue
A missed check-in is information about that day, not a judgment about you. You can explain the obstacle, reduce the next step, or choose a different schedule. If a scheduled check-in appears, Later can move it through the supported flow; otherwise tell the companion what you want to adjust and verify the saved card.
Know when to get other help
The companion offers general encouragement and organization. It is not a therapist, doctor, legal professional or financial adviser, and it cannot promise a particular outcome. For urgent danger or thoughts of self-harm, stop the coaching flow and contact local emergency services or a crisis line such as findahelpline.com.