प्रोग्राम · Autopilot & reactivity · Present Tense
Present Tense
DBT mindfulness and wise mind foundations
Attention training, not relaxation. Learn to notice which mind is driving — emotion mind, reasonable mind, or the wise mind that runs on both — before it has driven you somewhere you didn't choose. Short guided practices, a one-tap check-in, and your own data showing the skill arrive. The foundation every other DBT skill stands on.
कोच Mika के साथप्रोग्राम एक नज़र में
- यह किसके लिए है
- For anyone who keeps arriving places on autopilot, acting before thinking, or discovering — mid-message, mid-argument, mid-purchase — that a feeling has been doing the driving. No meditation experience needed. Skeptics welcome; boredom expected and counted as training.
- यह क्या है
- A structured 6-week DBT program for autopilot & reactivity, built from the protocol clinicians use.
- फॉर्मेट
- 10–15 min/day — coach videos, a which-mind check-in, and a weekly review that adapts your plan.
- कीमत
- First week free — including your baseline attention report. Then $99, one-time — not a subscription.
Autopilot has a shape, too
- Arriving somewhere — mid-message, mid-argument, mid-purchase — without having decided to.
- Acting before the thinking catches up.
- Discovering afterwards that a feeling had been doing the driving.
- Having tried meditation apps and bounced off the relaxation framing.
- Skeptical that any of this is more than sitting still.
A one-tap check-in drives the program
Not a course you watch — a loop you run. Present Tense asks which mind you're in twice a day, and sizes your practice from how many days you actually practiced, never from how well you think it went.
Measure
One tap, twice a day: which mind are you in right now? 'Don't know' is a real answer — early on, the most common one.
2× daily · one tapLearn
Short sessions with Mika teach the method — three minds, observe, describe, participate, and the how skills.
10 min · most daysAdjust
The weekly review reads your practice days and extends, holds, or shortens the dose — never to zero.
weekly review↻ the loop runs weekly — six times
The check-in counts how often you can name which mind is driving. Early on the honest answer is often 'don't know' — and the decline of that answer over six weeks is the clearest signal the skill has arrived. Practice five days and the dose extends by two minutes; under three, it shortens to a floor of one micro-practice a day. Never zero.
Six weeks, one method
Fourteen sessions and five weekly reviews. The first week is free — including your baseline attention report.
Week 1Three MindsWhich one is driving?3 सत्र
Week 2ObserveRaw data, before the story3 सत्र
Week 3Describe & ParticipatePlain words, full entry3 सत्र
Week 4The How SkillsDrop the verdict, do one thing, do what works4 सत्र
Week 5Wise Mind in the WildThirty seconds, mid-life4 सत्र
Week 6Keep the SeatYour data, your minimum, your map2 सत्र
Mika
DBT: mindfulness & acceptance · 4 प्रोग्राम का मार्गदर्शन करता है
The mindfulness and acceptance guide — quiet, unrushed, comfortable sitting with things that can't be fixed. Mika teaches the difference between what you can change and what you can only carry.
“Hi, I'm Mika. Over the next six weeks we're not going to teach you to relax — we're going to train your attention, so you notice which mind is driving before it's driven you somewhere.”
DBT core mindfulness, faithfully built
Present Tense implements Linehan's DBT core mindfulness module — the states of mind (emotion, reasonable, wise), the WHAT skills (observe, describe, participate) and the HOW skills (non-judgmentally, one-mindfully, effectively) — with habit-formation research shaping the daily seat. It is the foundation module: every other DBT skill assumes it.
- States of mindemotion, reasonable, wise — Linehan
- The WHAT skillsobserve, describe, participate
- The HOW skillsnon-judgmentally, one-mindfully, effectively
- Habit formation for a daily practice
A routing switch, not a gate
Mindfulness here is skills training, not a treatment for acute conditions on its own. A light onboarding screen routes anyone with a trauma history or a tendency to dissociate onto a grounded track — eyes open, external anchor, shorter practices. That's a switch in how the practices run, not a lock on the content.
Active trauma symptoms get a routing note toward Steady Ground. This program is not medical advice or therapy.
Present Tense, बाकी क्षेत्र के साथ तुलना में
| Present TenseResiliens | dialecticalbehaviortherapy.comdialecticalbehaviortherapy.com | Grouport DBT Self-Guided Programgrouporttherapy.com | |
|---|---|---|---|
| कीमत | $99 एकमुश्त (पहले $149 था) — प्रोग्राम अब आपका है | Free | $500 one-time, lifetime access |
| संरचना | 6 सप्ताह · 14 सत्र + साप्ताहिक समीक्षाएं | Both a reference library and a 26-week course delivered by email twice weekly. The mindfulness module runs ten exercises, explicitly split into WHAT and HOW skills, with Wise Mind as its own lesson | Fixed curriculum: 48 sessions averaging about 22 minutes, over 17 hours total. Its mindfulness sessions map closely onto ours — a 'Mindfulness Myths & The Path to Wise Mind' session, then the WHAT skills and the HOW skills |
| व्यक्तिगतकरण | Which-mind check-in → practice days → dose | None — a fixed email cadence, identical for everyone | None described |
| मानवीय सहायता | स्व-निर्देशित · चिकित्सक-रेफरल गेट्स अंतर्निहित | None | No therapist support; a peer community forum, with videos facilitated by a licensed counsellor |
| पहुंच | स्व-सेवा, आज ही शुरू करें | Free on the web and by email | Direct-to-consumer, one-time purchase, web |
| विस्तार | 70+ प्रोग्राम कैटलॉग · 2-3 संबंधित प्रोग्राम बंडल करें और बचाएं | The full DBT curriculum, with mindfulness as the recommended starting module | All four modules — broader than ours, with no daily practice mechanic |
| प्लेटफ़ॉर्म | Web · iOS · Android | Web | Web |
स्रोत: प्रतिस्पर्धी मूल्य निर्धारण और प्रोग्राम पेज — हर उत्पादन मान के साथ एक स्रोत URL और एक्सेस तारीख होती है, और अप्रकाशित तथ्यों को "प्रकाशित नहीं" लेबल किया जाता है, कभी अंदाज़ा नहीं लगाया जाता।
हमने इसे अलग तरीके से क्यों बनाया
- It measures the thing it teaches. A one-tap check-in, twice a day, asking which mind is driving — with "don't know" accepted as a real answer, and its decline over six weeks as the clearest evidence the skill has landed. No other product in this category tracks that at all.
- The dose follows your practice, not a schedule. Practise five days and it extends; practise less and it shortens to a floor of one micro-practice a day, never zero. The alternatives hand you a fixed sequence of videos and leave the rest to willpower.
- One module, taught properly. Six weeks on core mindfulness alone — the foundation every other DBT skill assumes — rather than mindfulness as the opening chapter of a four-module course you may never finish.
मुफ़्त शुरू करें। जारी रखें अगर यह कारगर हो रहा है।
पहला सप्ताह
- Onboarding + two full sessions
- Which-mind check-in, twice daily
- Your baseline attention report
पूरा प्रोग्राम
- All six weeks of Present Tense, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
एक से ज़्यादा चीज़ों पर काम कर रहे हैं? संबंधित प्रोग्राम एक साथ बंडल होते हैं — छूट पर दो या तीन। बंडल प्राइसिंग जल्द आ रही है।
Present Tense शुरू करने से पहले गहराई से जानें
- Wise Mind in DBT: Finding the Balance Between Emotion and LogicA guide to DBT's Wise Mind skill — how it integrates Emotion Mind and Reasonable Mind, with steps to access it and a worked example.8 min read मिनट का पठन
- Mindfulness Meditation: A Beginner's Guide to Getting StartedLearn the basics of mindfulness meditation, its mental health benefits, and simple techniques to begin your practice today.3 min read मिनट का पठन
- "Mindfulness in DBT "Mindfulness is present at the core of Dialectical Behavior Therapy,5 min read मिनट का पठन
शुरू करने से पहले
Is this a meditation app?
No — it's attention training, and the difference is the point. Meditation apps mostly teach relaxation and sleep. This teaches a specific DBT skills curriculum, measured by whether you can tell which mind is driving.
I've bounced off mindfulness before. Will this be different?
Skeptics are explicitly welcome here, and boredom is expected and counted as training rather than treated as failure. The practices are short, and the floor never drops below one micro-practice a day.
What if I don't know which mind I'm in?
That's a real answer, and early on it's the most common one. The check-in accepts it, charts it, and the decline of 'don't know' over six weeks is the clearest evidence the skill has arrived.
How much time does it take?
One tap, twice a day, plus about ten minutes most days for the session and practice. The dose grows only when your own log shows you're practising.
इसकी कीमत कितनी है, और क्या यह सब्सक्रिप्शन है?
पहला सप्ताह मुफ़्त है, बिना कार्ड की आवश्यकता के। पूरे प्रोग्राम की कीमत $99 है, जो एक बार चुकानी होती है — इसमें कोई सब्सक्रिप्शन नहीं है और रद्द करने के लिए कुछ भी नहीं है। जब आप इसे पूरा कर लेते हैं, तो यह हमेशा आपका ही रहता है।
मुझे कैसे पता चलेगा कि यह काम कर रहा है?
शुरुआत में आप एक मान्य प्रश्नावली भरते हैं, फिर हर साप्ताहिक समीक्षा में दोबारा, ताकि प्रगति एक संख्या हो जिसे आप देख सकें, न कि सिर्फ़ एक स्ट्रीक। 6 साप्ताहिक समीक्षाओं के दौरान प्रोग्राम आपके अपने डेटा से आपकी योजना को अनुकूलित करता है — और अगर संख्या नहीं बदल रही है, तो आपको वह भी दिखाई देगा।
Find the seat
Start the first week of Present Tense free — onboarding, two full sessions, your daily log, and your baseline report. Continue only if it's working.
पहले सप्ताह के लिए कोई कार्ड नहीं चाहिए। पूरा प्रोग्राम $99 है, एकमुश्त — सब्सक्रिप्शन नहीं।