Notice how you’re doing
A few minutes each day to name what you feel, the urges that come with it, and what set it off.
- Emotions
- Urges
- Triggers
- Thoughts
DBT skills for the moments you actually need them
Check in with how you feel, learn one skill at a time, and keep your safety plan close. A gentle companion for people living with BPD and anyone practising DBT.
Completely free. No credit card. Mobile app coming soon.
Learning DBT in therapy is one thing. Remembering to use it when emotions run high is another.
Skillful lives in the space between sessions: a few minutes to check in, one skill to practise, and your tools close by when things get hard.
Module 1
Mindfulness
Notice what’s happening, inside and around you, without judging it.
Module 2
Distress tolerance
Get through a crisis without making it worse.
Module 3
Emotion regulation
Understand your emotions and feel less at their mercy.
Module 4
Interpersonal effectiveness
Ask for what you need and keep the relationships that matter.
Inside the app
Skillful turns your learning into daily practice
In DBT, change comes from using skills in everyday life, not only learning them. Here’s how we’ll do that together.
Learn one skill at a time
Mindfulness, distress tolerance, emotion regulation and interpersonal effectiveness, in small pieces.
- Lessons
- Quizzes
- Flashcards
Make sense of your day
Gentle prompts for the hard days, and for noticing what went well.
- Journal prompts
- Chain analysis
- Insights
Practise in real life
Turn what you learn into small tasks, and note which skills actually help.
- Skill tasks
- What helped
Support for hard moments
Your safety plan, grounding and TIPP, ready when emotions run high.
- Safety plan
- Grounding
- TIPP
Go at your own pace
No streaks to protect. Come back whenever you’re ready, and pick up where you left off.
Start with one skill today
It takes a minute to set up, and it’s completely free. Mobile app for iOS and Android coming soon.