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3mpwrApp — User Guide

Version 4.4 (PowerTools Complete) Last Updated: January 15, 2026

Step-by-step tutorials for using all app features. Each section includes clear instructions, tips, and troubleshooting help.

🆕 What’s New? PowerTools complete! See latest updates →
📋 Feature List: Browse all features →

Quick Start

First Time Using the App?

  1. Create Account - Email, password, or continue as guest
  2. Choose Complexity Mode - Simple (5 features), Standard (20), or Power User (150+)
  3. Set Up Profile - Add your disability type, symptoms, and preferences (optional)
  4. Explore Features - Start with Home tab Quick Actions

Recommended First Steps:

Table of Contents

PowerTools Hubs

Core Features

Wellness Features

Security & Privacy

PowerTools Hubs

🧘 Wellness Hub

What it does: Organizes 41 wellness tools into 6 intuitive categories for easy access.

How to access: Wellness tab → Wellness Hub

Categories:

  1. Mental Health & Crisis (12 tools)
    • AI Companion, Emotional First Aid, Grief Support, Crisis Resources
    • Mood Tracker, CBT Coach, DBT Skills, Grounding Techniques
    • Distress Tolerance, Belief Meter, Acceptance Function, Radical Acceptance
  2. Energy & Pain (10 tools)
    • Energy Coins, Pacing Partner, Pain Forecast, Predicted Energy
    • Work-Life Balance AI, Sleep-Energy Tracker, Energy Forecast, Daily Planner
    • Spoon Marketplace, Energy Impact Meter
  3. Daily Living & Planning (8 tools)
    • Daily Planner, Work-Life Balance, Micro-Movement Coach
    • Sleep Reframe, Dreams Journal, Self-Care Library, Adaptive Meditation
    • Ambience Soundscapes
  4. Physical Health (6 tools)
    • Exercise Hub, Symptom Tracker, Medication Tracker, Sleep Tracker
    • Chronic Condition Tracker, Rehab Tracker
  5. Communication & Growth (3 tools)
    • DBT Skills, CBT Tools, Mindfulness Exercises
  6. Specialty Tools (2 tools)
    • Rehab Games, Ambience Sync

How to use:

  1. Tap Wellness Hub from Wellness tab
  2. Browse by category or use search
  3. Tap any tool to launch
  4. Each tool has its own tutorial (see sections below)

Tips:

What it does: Consolidates all legal advocacy tools in one 5-tab interface.

How to access: Advocacy tab → Legal Action Hub

Tabs:

  1. Accountability Tracker
    • Track cases, incidents, violations
    • Log evidence and outcomes
    • Set deadlines and reminders
  2. Legal Coach
    • Communication scripts for difficult conversations
    • Template responses for common situations
    • Tone guidance (assertive, diplomatic, formal)
  3. Legal Help
    • Find lawyers by specialty
    • Legal aid resources by province
    • Pro bono services directory
  4. Automation
    • Letter generators (22 templates)
    • Form helpers and auto-fill
    • Deadline automation
  5. Policy Advocacy
    • Join advocacy campaigns
    • Policy change resources
    • Collective action tools

How to use:

  1. Navigate to Advocacy tab
  2. Tap Legal Action Hub
  3. Choose your tab based on need
  4. Follow on-screen instructions

📁 Evidence Command Center

What it does: Manages all evidence and documents in one secure location with 4 tabs.

How to access: Resources tab → Evidence Command Center (or Home → “Start with Evidence”)

Tabs:

  1. Upload - Add new evidence
  2. Timeline - View chronological history
  3. Tags - Organize by categories
  4. Analytics - Evidence strength score

How to upload evidence:

  1. Tap Upload tab
  2. Choose source: Camera, Photos, Files, Voice Note
  3. Add description and tags
  4. Tap Save (auto-encrypted with AES-256-GCM)

How to organize:

  1. Go to Tags tab
  2. Create custom tags (medical, legal, workplace, etc.)
  3. Apply tags to existing evidence
  4. Filter by tag to find quickly

Tips:

📄 Document Management

What it does: Secure storage for PDFs, images, Word docs, spreadsheets with end-to-end encryption.

How to access: Resources tab → Document Manager

Supported file types:

How to upload:

  1. Tap Document Manager
  2. Tap “+” or “Upload”
  3. Choose file type and source
  4. Add to category: Medical, Legal, Evidence, Personal, Other
  5. Tap Save

How to retrieve:

  1. Browse by category
  2. Use search by filename or content
  3. Filter by date or file type
  4. Tap to view or share

Security:

💚 Wellness Checks

What it does: Sends alerts to emergency contacts if you’re inactive for a set period.

How to access: Settings → Wellness Checks

Setup steps:

  1. Go to Settings → Wellness Checks
  2. Enable Wellness Checks
  3. Set inactivity threshold (6 hours, 12 hours, 24 hours, custom)
  4. Add emergency contacts (name, phone, email, relationship)
  5. Choose what contacts can see (activity status only, or full details)
  6. Tap Save

How it works:

Privacy controls:

👥 Support Groups

What it does: Connect with 24 active support groups filtered by disability, format, focus, and language.

How to access: Community tab → Find Support Groups

Filter options:

How to join:

  1. Go to Community → Find Support Groups
  2. Apply filters to narrow search
  3. Browse group descriptions
  4. Tap “Join Group”
  5. Review group guidelines
  6. Confirm to join

Group features:

Core Features

🎯 Complexity Mode

What it does: Adjusts app to show 5, 20, or 150+ features based on your capacity.

How to access: Settings → Complexity Mode

Three modes:

🔋 Simple Mode (5 features)

Use when: Bad days, flare-ups, brain fog, overwhelmed

📊 Standard Mode (20 features)

Use when: Most of the time for most users

🚀 Power User Mode (150+ features)

Use when: You want full control and access

Bad Day Mode:

How to switch:

  1. Settings → Complexity Mode
  2. Choose Simple, Standard, or Power User
  3. Tap Save
  4. App reloads with new feature set

📊 Master Tracker Hub

What it does: Unified dashboard for tracking symptoms, meds, rehab, appointments, and viewing timeline.

How to access: Resources tab → Master Tracker Hub

What you can track:

Quick log:

  1. Tap Master Tracker Hub
  2. Choose what to log (symptom, med dose, exercise)
  3. Enter details
  4. Tap Save

View patterns:

  1. Go to Timeline tab
  2. Select date range
  3. AI detects patterns if 7+ days data
  4. View correlations (e.g., sleep → pain)

Export data:

  1. Tap Export button
  2. Choose format (PDF, CSV)
  3. Share with doctor or download

⚖️ Appeal Command Center

What it does: Helps you fight benefit denials with deadline tracking, denial decoder, and evidence scoring.

How to access: Resources tab → Appeal Command Center

Three tools:

1. Deadline Warfare

2. Denial Decoder

3. Evidence Strength Meter

How to use:

  1. Start with Denial Decoder - understand why denied
  2. Check Evidence Strength Meter - see what you have
  3. Gather missing evidence
  4. Set deadline in Deadline Warfare
  5. Use Letter Wizard to write appeal

📄 Letter Wizard

What it does: Generates professional letters from 22 templates covering appeals, accommodations, complaints, and more.

How to access: Resources tab → Letter Wizard

Template categories:

How to generate a letter:

  1. Tap Letter Wizard
  2. Choose template category
  3. Select specific template
  4. Fill in required fields (names, dates, details)
  5. Review preview
  6. Edit if needed
  7. Export as PDF or copy text

Features:

🤖 AI Advocacy Suite

What it does: 6 AI tools to translate jargon, interpret documents, navigate services, simplify policies, and answer questions.

How to access: Advocacy tab → AI Tools

Tools:

1. AI Advocate Translator

2. AI Case Interpreter

3. AI Gov Navigator

4. Policy Made Simple

5. Ask AI

6. AI Decision Simplifier

How to use any AI tool:

  1. Choose tool from AI Tools menu
  2. Enter your text or question
  3. Tap “Analyze” or “Ask”
  4. Review AI response
  5. Verify with professionals (AI can make errors)

👥 Community Hub

What it does: Connect with 12+ discussion spaces, send direct messages, find peer support, manage safety.

How to access: Community tab

Features:

Discussion Threads

Direct Messages

Peer Support Matching

Safety Controls

How to start:

  1. Browse communities or search topics
  2. Join relevant groups
  3. Read, reply, or start new threads
  4. Direct message members if needed

📢 Campaigns

What it does: Organize advocacy campaigns, assign tasks, track progress, coordinate collective action.

How to access: Campaigns tab

Campaign features:

How to view campaigns:

  1. Go to Campaigns tab
  2. Browse active campaigns
  3. Tap campaign for full details
  4. See About, Participants, Tasks tabs

Campaign creation:

Wellness Features

🧘 Mood Tracker 2.0

What it does: Track emotional states with AI pattern detection, trigger identification, and context-aware coping strategies.

How to access: Wellness Hub → Mental Health & Crisis → Mood Tracker 2.0

Enhanced features:

How to log mood:

  1. Open Mood Tracker
  2. Rate current mood (1-10 scale)
  3. Optionally add:
    • Emotions (happy, anxious, frustrated, etc.)
    • Physical state (energy, pain, sleep quality)
    • Triggers (work stress, argument, weather)
    • Notes
  4. Tap Save

View insights:

  1. Tap Insights or Patterns
  2. See charts over 7/30/90 days
  3. AI identifies correlations (requires 7+ days data)
  4. Get coping strategy suggestions

⚡ Pacing Partner

What it does: Predicts energy levels hourly, suggests pacing strategies, analyzes body-mind sync, includes compassion mode.

How to access: Wellness Hub → Energy & Pain → Pacing Partner

Features:

How to use:

  1. Log energy level morning/evening for 3+ days
  2. Pacing Partner learns your patterns
  3. View energy forecast for next 24 hours
  4. Follow pacing suggestions
  5. Adjust activities based on predictions

Tips:

🪙 Energy Coins

What it does: Digitizes spoon theory - budget daily energy with visual coins.

How to access: Wellness Hub → Energy & Pain → Energy Coins

How it works:

Setup:

  1. Open Energy Coins
  2. Set total daily coins (customize to your capacity)
  3. Add common activities with coin costs
  4. Tap Save

Daily use:

  1. Start day with full coin bank
  2. “Spend” coins as you do activities
  3. See remaining coins
  4. Adjust plans if low

🧠 CBT Coach

What it does: Cognitive behavioral therapy techniques for challenging negative thoughts and building healthier patterns.

How to access: Wellness Hub → Communication & Growth → CBT Tools

Techniques included:

How to use Thought Records:

  1. When upset, open CBT Coach
  2. Log the situation
  3. Write automatic thought
  4. Rate intensity (1-10)
  5. Identify cognitive distortion
  6. Challenge with evidence
  7. Write balanced thought
  8. Re-rate intensity

Interactive exercises:

💪 Exercise Hub

What it does: Accessible fitness videos adapted for various abilities and energy levels.

How to access: Wellness Hub → Physical Health → Exercise Hub

Video categories:

Filter by:

How to use:

  1. Browse or filter videos
  2. Tap video to play
  3. Follow along at your pace
  4. Save favorites for quick access
  5. Track completed workouts

Features:

Security & Privacy

🔐 Encryption

What it does: Protects all sensitive data with military-grade AES-256-GCM encryption.

What’s encrypted:

How it works:

No action needed - automatic for all users

📴 Air-Gapped Mode

What it does: Full functionality without internet connection - zero cloud dependencies.

Features that work offline:

How to enable:

  1. Simply use app without internet
  2. All core features work
  3. Queue uploads for later
  4. Syncs automatically when reconnected

Benefits:

☁️ BYOC (Bring Your Own Cloud)

What it does: Store your data in YOUR own Google Drive for complete data ownership.

How to set up:

  1. Go to Settings → BYOC
  2. Choose Provider → Google Drive
  3. Tap “Connect Google Drive”
  4. Log in with Google account
  5. Grant permissions
  6. Verify connection shows “Connected”

What gets stored:

Benefits:

🎯 Data Ownership

What it does: You control 100% of your data.

Your rights:

3mpwr promises:

How to export:

  1. Settings → Data & Privacy
  2. Tap “Export All Data”
  3. Choose format
  4. Download or share

How to delete:

  1. Settings → Data & Privacy
  2. Tap “Delete My Account”
  3. Confirm (irreversible)
  4. All data permanently deleted

Accessibility Settings

How to access: Settings → Accessibility

Options available:

How to customize:

  1. Go to Settings → Accessibility
  2. Browse options
  3. Enable features you need
  4. Test and adjust
  5. Settings save automatically

Getting Help

In-App Support:

Documentation:

Contact:

Tips & Tricks

Keyboard Shortcuts:

Quick Actions:

Power User Features:

Accessibility:

Need more help? Check FAQ or email empowrapp08162025@gmail.com