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.

Advanced breathingPatterns, visuals, screen-height & sound controls. Physiological sighDouble-inhale, long exhale — reset arousal in about 30 seconds. Breathing TimerPick a rhythm — box, 4-7-8, coherence, or your own — and follow the circle. DBT skillsWise Mind, TIPP, self-soothe, opposite action, DEAR MAN, plus the full distress-tolerance crisis matrix. Two BoxesMap the stuck place, picture your future self, and pre-decide your way past the obstacle — WOOP built in. Say the Hard Thing WellBuild a clear, non-blaming message; soften a harsh start; steal a repair phrase. The Friday Night GeneratorSet five dials, get a funny script of your Friday night — with a real repair line underneath. Family-Dynamics BingoA 5×5 card of the lines you've heard before — a coping wink, not a diagnosis. They Said What?The Worrier, the Comparer, the Guilt-Chef — a funnier 5×5 card for the family archetypes. Reverse LookupPick a behaviour you've noticed — get a calm read on what it might be asking for, plus one thing to try. Soft eyesWiden your gaze to soften the nervous system. Peripheral visionTrain panoramic attention — linked to parasympathetic calm. Somatic toolsGround & Resource, Ride the Wave, Floor Sequence, TRE, Connected Breathing, Body Scan. Expressive writingThe Pennebaker protocol — write through a hard experience, timed, four days. Journal · promptsA daily prompt to write toward, by theme — feeling, relationships, what you inherited. Phrase FinderPick a feeling or pattern — get Lemonade acceptance phrases to sit with. ADHD ToolkitDozens of strategies — star what fits, build your own list. CBT skillsThought record, distortion spotter, reality check, behavioural activation. ACT · Unhook & realignStep back from a sticky thought; point at what actually matters. Habit trackerSmall, steady, repeatable — momentum you can see. Cyclic breathing (Wim Hof)A deliberate arousal-raising practice — not for calming, with safety notes. Attention GymReaction time, Stroop & Go/No-Go — train speed and impulse control. Games, not a diagnosis. EMDRclinician-gatedBilateral-stimulation tracking tool — free to preview and explore; running it requires practitioner access. Say It Clearly — BoundariesA boundary is information, not an argument. Build one without the guilt-spiral.

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.