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Open the Library and tap Record. Say your affirmation once, in a calm, ordinary voice, up to 30 seconds long. The app trims the silence at the start and end for you. Listen back, record again if you like, then give it a name and save it.

Émile Coué asked people to say his formula twenty times, counting on a piece of string tied with twenty knots, each morning on waking and each night before sleep. Twenty is the default, but you can choose anything from 1 to 100 for each affirmation. Read more about the method.

Yes. The gap between repetitions is 2 seconds by default and can be set anywhere from 0 to 8 seconds in Settings. There is a separate pause before a playlist moves on to the next affirmation, 5 seconds by default and anything from 0 to 30 seconds.

A playlist is a list of affirmations played one after another. Each one plays its own number of times before the next begins, so you can, for example, hear Coué’s formula twenty times followed by your own phrase ten times. Drag to reorder, swipe to remove, and make as many playlists as you like.

Yes. In Settings, under Repetitions, choose how many times each affirmation is said, from 1 to 100. Coué’s twenty is the default, and there is a button to go back to it. Inside a playlist, each affirmation keeps its own count, which you can change with the plus and minus buttons.

No. The app comes with ready-made affirmations, including Coué’s formula, in British, American and Australian voices, plus three starter playlists. You can begin with those and record your own later.

The Readings tab has a short passage from Coué’s own writing for each day, taken from the 1922 English edition of Self Mastery Through Conscious Autosuggestion. There are sixty-four, all stored in the app, so they read with no signal.

Yes, completely. Your recordings and all the ready-made affirmations are stored on your device, so the app works the same on a plane, underground or in the countryside.

Yes. Playback continues with the screen locked or the app closed. The Lock Screen and Control Centre show the current affirmation and the knot count, with controls to pause, resume and skip.

Check the volume buttons on the side of your iPhone, and that it is not sending sound to a Bluetooth speaker or headphones you are not wearing (look for the AirPlay icon in Control Centre). If a recording of your own is silent, try recording it again a little closer to the microphone.

When a session starts, other audio pauses so you can hear each affirmation clearly, and so your Lock Screen, headphones and car controls work Twenty Knots. When the session ends, your music or podcast app is told it can carry on: some resume by themselves, others need a tap on play.

In the app’s Settings, under Apple Watch, keep “Keep affirmations on my Watch” turned on and choose which playlists and affirmations to keep there. Coué’s Morning and Night are chosen for you to start with. They are copied to the Watch and stored there, so you can leave your iPhone behind. Keep the Watch near your iPhone, unlocked and charging for the first sync to finish quickly.

Apple only lets Apple Watch apps play spoken audio through Bluetooth headphones, such as AirPods. Connect them and try again. With no headphones, the Watch offers a silent session instead: it taps your wrist once for each knot so you can say the words yourself.

Yes. Scroll to the bottom of the Watch app and tap Settings. By default the Watch matches your iPhone. Turn off Match my iPhone to give the Watch its own count, pauses and wrist taps. During a session, turn the Digital Crown to change the volume.

Connect your iPhone to a car that supports CarPlay and open Twenty Knots on the car’s display. You can start a playlist, skip and pause from the screen, the steering-wheel controls or Siri. Recording and editing are not available in the car, for safety.

Open the iPhone Settings app, tap Notifications, then Twenty Knots, and check that notifications are allowed. If you use a Focus such as Sleep or Do Not Disturb, add Twenty Knots to its allowed apps, or your bedtime reminder may be held back. Then check your reminder times in the app’s Settings.

You may have declined microphone access when it was first asked for. Open the iPhone Settings app, scroll down to Twenty Knots and turn on Microphone.

Your recordings live on your device. To carry them to a new iPhone, either turn on iCloud sync in the app’s Settings, or make sure your iPhone backup (iCloud or computer) is up to date before you switch. If you delete the app without either, your recordings are deleted with it.

Yes. Export an affirmation or a whole playlist, with all its repetitions, as a single audio file, then save it to Files or send it by AirDrop. It will play in any audio app.

No. Twenty Knots has no account and sends nothing to us. Your voice stays on your devices and, only if you turn it on, in your own iCloud. See the Privacy page for the details.

If you wish. In Settings, under Apple Health, turn on Add sessions as Mindful Minutes. Each session, on your iPhone, Apple Watch or in the car, is then added to Health once. Twenty Knots only adds Mindful Minutes and never reads anything from Health.

Yes, and it always will be. There is no price, no subscription, no in-app purchase and no advertising, and there will never be a paid or premium version. Coué charged nothing for his sessions, and neither do we.