Programs · Emotion literacy · Name It
Name It
Understanding and naming your emotions with DBT
You can't work with a feeling you can't name — and nobody handed you the vocabulary. This program teaches emotion literacy the DBT way: the model of an emotion, the body's signatures, a map that grows from twelve families into your own working vocabulary. Forty-five seconds of labeling log a few times a day, and your own entries do the convincing.
Going blank has a shape, too
- "What are you feeling?" produces a blank — or "fine," "stressed," "bad."
- Feelings arrive as physical noise before they arrive as words.
- Numbness, or a genuine "I don't know," more often than a name.
- Big reactions that make more sense afterward than during.
- A sense that other people have words for this that you were never given.
Your labeling log drives the program
Not a course you watch — a loop you run. Name It reads how many distinct emotion words you're using and how specific they are, and unlocks the next tier of the map when your own entries have earned it.
Measure
A forty-five-second labeling log, prompted twice a day — and triggerable any moment a feeling shows up.
2× daily · 45 secLearn
Short sessions with Maya teach the method — the science of naming, the model of an emotion, body signatures, the families.
10 min · most daysAdjust
The weekly review scores your granularity and tiers up the map when your vocabulary is ready for it.
weekly review↻ the loop runs weekly — six times
You start with twelve emotion families. As your log shows more distinct words used more specifically, the map unlocks about thirty-six sibling and border words, then fine-grained ones. Week six teaches the fan regardless — the tiers only ever arrive early, never late, and the share of entries you name is charted, never used against you.
Six weeks, one method
Fourteen sessions and five weekly reviews. The first week is free — including your baseline vocabulary report.
Week 1Why Names MatterA named feeling has edges3 sessions
Week 2The Body LayerYour body knows the name first3 sessions
Week 3The Map ExpandsFamilies, sizes, layers4 sessions
Week 4Hard CasesMixes, masks, and both-true3 sessions
Week 5Naming in Real TimeFrom the evening log to the moment4 sessions
Week 6Keep the VocabularyYour data, your words, your next door2 sessions
Maya
DBT: emotion regulation core · guides 4 programs
The steady emotion-regulation coach — warm, unhurried, and precise about what a feeling is actually doing before asking you to change anything. Maya treats big emotions as information, not malfunctions.
“Hi, I'm Maya. Over the next six weeks we're not going to test you on feelings words — we're going to build you a vocabulary that actually fits what's happening.”
Affect labeling, faithfully built
Name It is built on affect-labeling research — putting a name to an emotion measurably lowers amygdala response — and on emotional-granularity research, which finds that finer-grained emotion vocabularies predict better regulation. The teaching spine is Linehan's model of an emotion from the DBT emotion-regulation module.
- Affect labeling
- Emotional granularity
- Model of an emotionLinehan, DBT emotion regulation
- Body-signature mapping
A light screen, never a gate
Nothing here locks. Numbness alongside active trauma symptoms shows a routing note toward Steady Ground and emphasizes the body-first path — the program stays open either way. Neurodivergence is named as different wiring rather than a deficit, and adjusts pacing only.
This program is not medical advice or crisis care; crisis resources stay one tap away throughout.
Name It, next to the field
| Name ItResiliens | How We Feelhowwefeel.org | Animianimiapp.com | Therapy in a Nutshell — How to Process Your Emotionscourses.therapyinanutshell.com | |
|---|---|---|---|---|
| Price | $149 one-time (draft) — the program is yours | Free — no premium tier, no ads, no in-app purchases | $4.99/month or $39.99/year | $197 lifetime access |
| Structure | 6 weeks · 14 sessions + weekly reviews | An open-ended tool, not a curriculum — check in, plot on the energy/pleasantness grid, choose precise words, tag factors, then browse short strategy videos. No fixed weeks, no sequenced lessons | The closest real curriculum in the category: 100 lessons across 12 modules, 5–15 minutes each, paced at one a day — roughly three months. Module six is explicitly emotional granularity | Fixed curriculum — 32 core video lessons, about 15 hours, with a 67-page printable workbook and lifetime access |
| Personalization | Labeling log → granularity score → map tier | Pattern analytics over your logged entries; no adaptive vocabulary tiering | Tracks an alexithymia score over time, with optional LLM-guided identification and journal insights at the premium tier | None — a linear course |
| Human support | Self-guided · clinician-referral gates built in | None | None — fully self-directed | None in the one-time course; the monthly membership adds live group Q&A |
| Access | Self-serve, start today | Free, direct-to-consumer, in English and Spanish, with data kept on-device by default | Direct-to-consumer, with cross-device sync as a premium feature | Direct-to-consumer, web, no dedicated app |
| Breadth | 24+ program catalog · bundle 2-3 related programs and save | Dedicated to emotion identification and regulation strategies | Framed around alexithymia and neurodivergence rather than general emotion literacy | Emotion processing and regulation broadly — naming is the first skill of thirty, not the spine of the course |
| Platforms | Web · iOS · Android | iOS · Android | iOS · Android · Web | Web |
Sources: competitor pricing and program pages — every production value carries a source URL and access date, and unpublished facts are labeled "not published," never guessed.
Why we built it differently
- A finite curriculum, not an open tool. How We Feel is free, well-funded and genuinely good at what it does — a check-in tool you keep using. Name It is a six-week course with a beginning and an end, built to leave you with a vocabulary rather than a habit of logging.
- The map expands when your data says you're ready. Twelve families become roughly thirty-six sibling and border words, then fine-grained ones — unlocked by your own measured granularity rather than handed over all at once.
- "I don't know" is an answer here. There's a whole session on it, and the share of entries you name is charted honestly rather than scored against you — which matters if numbness is where you're starting.
Start free. Continue if it's working.
First week
- Onboarding + two full sessions
- Labeling log, twice daily
- Your baseline vocabulary report
Full program
- All six weeks of Name It, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Working on more than one thing? Related programs bundle together — two or three at a discount. Bundles are announced at launch.
Before you start
What if I genuinely don't know what I'm feeling?
That's the starting point, not a failure — there's a whole session on it. "I don't know" is a valid log entry here, it's charted honestly, and it's never counted against you.
Is this just a feelings wheel?
A wheel is a static chart. Name It runs a labeling log against your own entries, scores how specific your vocabulary is getting, and expands the map only as you're ready for it — the map grows with you rather than sitting on a wall.
I feel emotions physically before I can name them. Is that a problem?
No — it's how emotions work, and week two is built on it. Body signatures come first in the teaching order precisely because the body usually knows the name before the words arrive.
How much time does it take?
Forty-five seconds, twice a day, for the labeling log — plus ten minutes most days for the session. You can also trigger the log any moment a feeling shows up.
Be first to name it
Name It 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.
One email when your program opens. No drip campaign.