Ask with "how" and "what" not "why" — opponent solves your problem.

Instead of "I am depressed", say "depression visits me" — problem loses grip.

For each negative thought, frame 3 counter-statements with evidence.

Log 3 small wins daily — trains brain to see positive.

All worry in one fixed 15-min daily window — only.

Under every negative thought, deeper one. Reveal with "what does this mean?"

If error occurred, 100% your fault? Usually no. Recalibrate share.

Your negative thought — if someone else thought it, would you agree?

"I'm a failure" needs 5 evidence + 5 counter. Write them.

Name feeling (sad, angry) — without "I'm bad" or "this is wrong".

Resisting reality doubles pain. Full acceptance (not approval) frees.

Acceptance isn't one decision — it's a recurring choice you make daily.

In intense crisis, no decisions. Calm first.

In intense emotion, use 5 senses for moment distraction — not suppression.

Log daily which DBT skills you used and which were effective.

One meal/week eaten with all senses — no phone, no talk.

Use a sound (clock tick, AC) as presence anchor.

No need to close eyes — meditation in life as is.

Wish well for self, beloved, neutral, difficult, world.

Block one nostril, inhale other, alternate — balances brain halves.

Between event and reaction — there's a gap. You choose in it.

Every hour, bell reminds you to present 1 min — not meditate, just present.

Pain + resistance = suffering. Pain - resistance = just pain.

Label thought "thought", then let go — don't build on it.

Count breaths 1-10. If lost, restart. Simple beginner meditation.

Every time mind wanders, return — meditation isn't stillness, it's return.

Turn repeating task (dishwashing) into meditation.

One min at fixed daily time, any phrasing suiting you.

Write to someone who positively shaped you, then deliver personally.

Free test reveals top 5 character strengths.

Each week, use one of your strengths in a new way.

Write 15 min about best version of self in 5 years — you may see self.

Recall a great old day in full detail — generates new positivity.

In good moment, stop. Don't rush task — intensify.

Write 5 gratitudes daily for 21 days.

Write thanks letter unsent — for yourself.

One random kind act daily — lifts your mood more than recipient.

5 happiness components: emotion, engagement, relationships, meaning, achievement. Rate yourself.

Find an activity where you lose time — this is flow.

Log moments where you felt deeper meaning — discover what matters.

Write what you wish said at your funeral — discover deep values.

20-min walk looking at what amazes you — increases happiness, reduces anxiety.

In your day, pause at 3 beauty moments — new pleasure forms.

With each negative: A (event), B (belief), C (consequence), D (dispute), E (energization).

Per goal, 3 ways — so you don't collapse if one blocks.

Retell life story from positive angle — discover identity.

Breathe with another body (partner or animal) — regulates nervous system.

In flashback, anchor present with 3 sensory facts.

Notice one thing per sense now — exit dissociation.

Say aloud date and current location — anchors brain in present.

Imagine life if you chose differently 10 yrs ago.

Write to self in 10 yrs — reveals vision and inspires.

Imagine self 10 yrs ago writing now — discover progress.

Write your eulogy as if delivered for you — discover deep values.

Pick 3 words for next year — focuses decisions.

Group similar tasks into one slot.

Draw ideal week before others fill it.

Stop at 80% — don't bury in 20% perfectionism.

Per task: essential? Delete rest.

R, A, C, I per task.