Pick one. Try it for two minutes.

Tic tracker

Log a tic, its trigger, and a competing response. Build awareness without judgement.

ERP exposure ladder

Build a personalized exposure hierarchy and practice one rung at a time.

Impulse pause

A guided 90-second pause for urges — DBT-style TIPP plus a quick log.

Grounding & breathing

5-4-3-2-1 sensory grounding and a box-breathing timer.

Mood & symptom log

A two-tap check-in. Watch patterns emerge over weeks.

Soft journal

Freeform writing with optional prompts. No streaks, no shame.

Sensory toolkit

Curated regulation strategies — pick what your nervous system needs today.