Small reps, ordinary days
Regulation is built on quiet, unremarkable days — not during the crisis. A few minutes here, most days, changes how the hard moments go.
Missing days doesn't undo anything. Come back whenever; the practice is patient with you.
Today's mission
One small thing. If you only do this, today counts.
Pause for one full breath before replying to something that stings.
Streaks
Tap what you managed today. These are the moves that actually change things over months.
Trigger flashcards
Front: the moment. Back: other explanations that are just as possible. Practise this when you're calm so it's available when you're not.
Myth busters
Swap the sentence you inherited for one that's actually true.
❌ My emotions are facts.
✅ My emotions are information.
Inner child
Only if today feels steady enough. If it doesn't, close this and come back another time — that's a good decision, not avoidance.
Whatever age came up: they were doing their best with what they had, and so are you.
Three good things
After the wave passes. Small and specific beats grand and vague.
I used to... now I...
Other people's, and then yours. Progress is easier to see in this shape than in a graph.
I used to send the message immediately.
Now I write it in my notes and read it in the morning.
I used to go silent for days.
Now I say “I need until tomorrow” and I actually come back.
I used to think being triggered meant I was failing.
Now I treat it as information about what matters to me.
I used to argue until someone gave in.
Now I ask what they need before I explain what I need.
I used to apologise for everything to keep the peace.
Now I apologise for what was actually mine.
I used to lose whole evenings to a replay loop.
Now I write it down, walk, and it’s usually smaller after.