Programy · Anger · Even Keel
Even Keel
Managing anger with CBT
Anger isn't a character flaw — it's a fast, honest alarm wired to a slow, expensive response. This program buys back the seconds between the spark and the spend: catch it earlier, bring the body down, check the thought, say the true thing, repair clean. Ten to fifteen minutes a day, guided by your own data.
Anger has a shape, too
- Zero to sixty before you've even registered what set it off.
- Saying things in the heat of it that cost you afterward — the apology tour, the walking on eggshells.
- The silence in the house after, and the slow rebuild every time.
- Knowing the blow-up is coming and feeling powerless to stop the slide.
- It's costing you more than it should — at home, at work, or both.
Your catch-rate data drives the program
Not a course you watch — a loop you run. Even Keel reads how early you catch the spark and adjusts your practice dose, the same way anger-management therapy works in a therapist's office.
Measure
A twenty-second morning fuel check-in — how's your fuel today?
daily · 20 secLearn
Short sessions with Sofia teach the method — the escalation curve, the appraisal engine, the pause.
10–15 min · most daysAdjust
The weekly review reads your pause-success rate and adjusts how often you practice next.
weekly review↻ the loop runs weekly — six times
Pause success is the number the program tunes against — how often you catch the spark and use the door, not the wall. Clear 70% on three or more attempts and your practice advances a rung. Below 40%, the dose increases to daily reps until the catch gets easier.
Six weeks, one method
Seventeen sessions and six weekly check-ins. The first week is free — including your baseline anger report.
Week 1Understand the CurveThe machine, and the read that drives it3 sezení
Week 2Early DetectionCatching the three before the eight4 sezení
Week 3The PauseA door, not a wall — and what to do behind it4 sezení
Week 4The ThoughtsThe heat thoughts, on trial4 sezení
Week 5Expression and RepairSay the true thing; mend the break4 sezení
Week 6Keep EvenYour numbers, your drill, your plan3 sezení
Sofia
Action & habits · vede 4 programů
The practical change coach — direct, encouraging, allergic to lectures. Sofia works in small experiments and honest reviews of what actually happened.
“Hi, I'm Sofia. Over the next six weeks we're not going to talk you out of caring — we're going to buy back the seconds between the spark and the spend, so the true thing gets said instead of the loud one.”
The evidence-based anger protocol, faithfully built
Even Keel implements the standard CBT anger-management protocol — arousal and appraisal literacy, early-cue detection, time-out and relaxation for arousal reduction, cognitive restructuring of hostile attribution, assertive expression, and repair. It buys back the seconds between the spark and the spend, in the order the evidence says works.
- Arousal and appraisal literacyNovaco
- Early-cue detection and time-out
- Cognitive restructuring of hostile attributionDeffenbacher
- Assertive expression and repair
Not a violence-intervention program
Even Keel is built for the anger that costs you more than it should — not for active violence. An onboarding screen asks directly about physical violence toward people or fear in your household, and routes anyone who flags to appropriate services with a strong, non-judgmental referral. The program continues only as an adjunct where that's safe.
This program is not medical advice, and crisis resources are always reachable, no matter where you are in the six weeks.
Začněte zdarma. Pokračujte, pokud to funguje.
První týden
- Onboarding + two full sessions
- Daily fuel check-in
- Your baseline anger report
Celý program
- All six weeks of Even Keel, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Pracujete na více věcech najednou? Související programy se sdružují dohromady — dva nebo tři se slevou. Balíčky budou oznámeny při spuštění.
Než začnete
Do I need a diagnosis to use this?
No. Even Keel is built for anger that costs more than it should, not a chart code. The onboarding screen includes a direct harm screen, and anything flagging active violence routes to appropriate services first.
Is this a court-ordered anger management class?
No — Even Keel is a self-guided CBT program, not a certified court-mandated course. If you need documentation for a legal requirement, this isn't that; it is the same evidence-based method those classes are often built on.
What if I'm worried about violence in my home?
The onboarding screen asks directly, and any sign of physical violence toward people, or fear in your household, routes immediately to appropriate services — this program is not built to handle that alone, and it says so honestly.
How much time does it take?
A twenty-second check-in each morning, and ten to fifteen minutes most days for the session. The real work happens in the pause — a few seconds of catching the spark before it spends.
Be first to find even keel
Even Keel is launching soon on the web and in the Untangle app. Join the early-access list and we'll let you know the moment it opens.
Jeden e-mail, až se váš program otevře. Žádná drip kampaň.