Practices — interactive tools

Hands-on tools, not just reading. Each one is interactive, saves your progress on your own device, and works standalone — no account, no server. Start with whichever matches what you need right now.

At a 9 right now? TIPP · Physiological sigh

Breathing

Breathing Timer3–10 minPick a rhythm — box, 4-7-8, coherence, or your own — and follow the circle. Physiological sigh1 minDouble-inhale, long exhale — reset arousal in about 30 seconds. Advanced breathing5–20 minPatterns, visuals, screen-height & sound controls. Cyclic breathing15 minA deliberate arousal-raising practice popularly associated with Wim Hof's method — not for calming, with safety notes.

Body & senses

TIPP2 minChange your body chemistry when arousal is too high to think. Pick one, follow the timer. Somatic tools5–20 minGround & Resource, Ride the Wave, Floor Sequence, TRE, Connected Breathing, Body Scan. Soft eyes2 minWiden your gaze to soften the nervous system. Peripheral vision5 minTrain panoramic attention — linked to parasympathetic calm. EMDR20 minBilateral-stimulation tracking tool — free to preview and explore; running it requires practitioner access.

Cognitive & writing

CBT skills15 minThought record, distortion spotter, reality check, behavioural activation. DBT skills5–30 minWise Mind, self-soothe, opposite action, DEAR MAN, plus the distress-tolerance matrix. ACT · Unhook & realign10 minStep back from a sticky thought; point at what actually matters. Journal · prompts10 minA daily prompt to write toward, by theme — feeling, relationships, what you inherited. Expressive writing15 min × 4 daysThe Pennebaker protocol — write through a hard experience, timed, four days. Two Boxes10 minMap the stuck place, picture your future self, and pre-decide your way past the obstacle — WOOP built in. Two Rulers10 minImportance and confidence, on a 0–10 scale — plus the two questions that matter more than the number. Circle of Slices10 minExternalize what's overwhelming you as sized wedges, then start with the biggest one. Food & Feelings Check-In3 minA short pause before eating, to notice what's actually there. Not a log or tracker. The 3-2-1 Shadow Process15 minFace it, talk to it, become it — Wilber's process for reclaiming a disowned quality. Parts Check-In10 minGet curious about the part that's activated instead of merging with it — IFS, made practical. The Rulebook Audit10 minType a 'should,' trace who installed it and what it's cost you, then keep it, revise it, or retire it.

Connection & life

The Ledger Burner10 minType what's on the ledger, feel the charge under one small entry, then convert it to a request or burn it. Say It Clearly — Boundaries10 minA boundary is information, not an argument. Build one without the guilt-spiral. Say the Hard Thing Well15 minBuild a clear, non-blaming message; soften a harsh start; steal a repair phrase. Reverse Lookup5 minPick a behaviour you've noticed — get a calm read on what it might be asking for, plus one thing to try. Phrase Finder2 minPick a feeling or pattern — get Lemonade acceptance phrases to sit with.

Focus & follow-through

ADHD Toolkit10 minDozens of strategies — star what fits, build your own list. Attention Gym5 minReaction time, Stroop & Go/No-Go — train speed and impulse control. Games, not a diagnosis. Habit trackerongoingSmall, steady, repeatable — momentum you can see.

Playful & experimental

The Friday Night Generator3 minSet five dials, get a funny script of your Friday night — with a real repair line underneath. Family-Dynamics Bingo5 minA 5×5 card of the lines you've heard before — a coping wink, not a diagnosis. They Said What? — Bingo5 minThe Worrier, the Comparer, the Guilt-Chef — a funnier 5×5 card for the family archetypes.

Looking for a fuller field manual instead of an interactive tool? See Guides. Not sure which door is yours? Find your method. Prefer to browse by clinical approach instead — Cognitive, Physiological, Somatic? See The whole system, mapped.