The useful plan is short. A boundary you will actually keep. One act that tells your body the day is over. The name of a supervisor, a peer, or a friend you can call. One thing that restores you, even if it is ordinary.
After Session keeps that plan in the browser, with a daily card that does not count how many days you have opened it. Breathing and a check-in are free. The plan and the longer chart come with the small paid pack. A reflection, if you want one, can close in ordinary language or with a scripture reference and a short prayer.
If you are in crisis, contact local emergency services. In the US, the 988 Suicide & Crisis Lifeline is available by call or text.