프로그램 · 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.
Mika 코치와 함께프로그램 한눈에 보기
- 이런 분들께 적합해요
- 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.
- 프로그램 소개
- A structured 6-week DBT program for autopilot & reactivity, built from the protocol clinicians use.
- 형식
- 10–15 min/day — coach videos, a which-mind check-in, and a weekly review that adapts your plan.
- 가격
- 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?3회 세션
Week 2ObserveRaw data, before the story3회 세션
Week 3Describe & ParticipatePlain words, full entry3회 세션
Week 4The How SkillsDrop the verdict, do one thing, do what works4회 세션
Week 5Wise Mind in the WildThirty seconds, mid-life4회 세션
Week 6Keep the SeatYour data, your minimum, your map2회 세션
Mika
DBT: mindfulness & acceptance · 4개 프로그램을 이끌고 있습니다
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, 다른 서비스와 비교하면
| Present TenseResiliens | dialecticalbehaviortherapy.comdialecticalbehaviortherapy.com | Grouport DBT Self-Guided Programgrouporttherapy.com | |
|---|---|---|---|
| 가격 | $99 일회성 결제 (정가 $149) — 프로그램은 이제 당신의 것입니다 | Free | $500 one-time, lifetime access |
| 구성 | 6주 · 14회 세션 + 주간 리뷰 | 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 |
| 개인 맞춤화 | Which-mind check-in → practice days → dose | None — a fixed email cadence, identical for everyone | None described |
| 사람의 지원 | 자가 진행 · 임상 전문가 연계 기준 내장 | None | No therapist support; a peer community forum, with videos facilitated by a licensed counsellor |
| 이용 방법 | 셀프서비스, 오늘 바로 시작 | Free on the web and by email | Direct-to-consumer, one-time purchase, web |
| 프로그램 범위 | 70개 이상의 프로그램 카탈로그 · 관련 프로그램 2-3개 묶음 할인 | The full DBT curriculum, with mindfulness as the recommended starting module | All four modules — broader than ours, with no daily practice mechanic |
| 플랫폼 | Web · iOS · Android | Web | Web |
출처: 경쟁사 가격 및 프로그램 페이지 — 모든 실제 수치에는 출처 URL과 확인 날짜가 함께 표기되며, 공개되지 않은 정보는 추측하지 않고 "공개되지 않음"으로 표시됩니다.
우리가 다르게 만든 이유
- 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.
무료로 시작하세요. 효과가 있을 때만 계속하세요.
첫 주
- Onboarding + two full sessions
- Which-mind check-in, twice daily
- Your baseline attention report
전체 프로그램
- All six weeks of Present Tense, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
여러 가지를 동시에 다루고 계신가요? 관련 프로그램은 묶어서 진행할 수 있습니다 — 두세 개를 할인된 가격으로. 번들 가격 정책은 곧 제공될 예정입니다.
시작하기 전에
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.
비용은 얼마이고, 구독제인가요?
첫 주는 무료이며, 카드 등록이 필요하지 않습니다. 전체 프로그램은 $99로 일회성 결제이며, 구독이나 해지 절차가 없습니다. 프로그램을 완료하면 계속 소유하실 수 있습니다.
효과가 있는지 어떻게 알 수 있나요?
시작할 때 검증된 설문지를 작성하고, 매주 진행되는 리뷰마다 다시 작성하므로 진행 상황을 연속 기록이 아닌 숫자로 확인할 수 있습니다. 6번의 주간 리뷰를 거치며 프로그램이 본인의 데이터를 기반으로 계획을 조정하며, 숫자가 변하지 않는다면 그 사실도 확인하실 수 있습니다.
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.
첫 주는 카드 등록이 필요 없습니다. 전체 프로그램은 $99이며, 일회성 결제입니다 — 구독이 아닙니다.