Important Disclaimer
This website is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing a mental health crisis, please contact a licensed mental health professional or call the 988 Suicide & Crisis Lifeline immediately.
8-Week Foundations Plan
Gentle, realistic skill-building. Short daily reps + one weekly long practice + one tiny interpersonal rep.
🎯 Your Journey
Principle: Short daily reps beat long sporadic sessions. Track only minutes and "one thing that helped."
Distress Tolerance — Basics
📅 Daily Practice
- Distraction drill • 6 min
- Breath count • 6 min
⏱️ Weekly Long Practice (20 min)
Build Distraction & Relaxation Plans
🤝 Interpersonal Micro-Rep
Send one boundary text (one sentence)
Distress Tolerance — Advanced
📅 Daily Practice
- Safe-Place Viz OR Cue Relax • 6 min
⏱️ Weekly Long Practice (20 min)
Record your safe-place audio
🤝 Interpersonal Micro-Rep
Leave the situation once and log it
Mindfulness — Basics
📅 Daily Practice
- Breath count 1→10 • 8 min
⏱️ Weekly Long Practice (20 min)
Observe → describe → non-judge on a neutral object
🤝 Interpersonal Micro-Rep
One routine task mindfully
🚧 Weeks 4-8 Coming Soon
Advanced Mindfulness, Emotion Regulation (Basic & Advanced), and Interpersonal Effectiveness modules will be added next.
Ready to Start Week 1?
Head to the Practice page and begin with your first distraction drill.
Go to Practice →