프로그램 · All-or-nothing thinking · Middle Path
Middle Path
Escaping all-or-nothing thinking with DBT
Under strong emotion, the mind snaps to poles — perfect or ruined, always or never, all-in or done forever — and the poles feed the feeling that made them. This program trains the skill between them: catching the snap by its own vocabulary, restoring the half a 'but' deleted, and holding two true things at full strength. One-tap catches, your own domain map, and a plan that survives an ordinary Thursday.
Mika 코치와 함께프로그램 한눈에 보기
- 이런 분들께 적합해요
- For anyone whose projects go from promising to ruined in one setback, whose people go from wonderful to written-off in one argument, whose regimes start at one hundred percent and die by Thursday. No DBT background needed. The equipment is a pair of ears and one conjunction.
- 프로그램 소개
- A structured 6-week DBT program for all-or-nothing thinking, built from the protocol clinicians use.
- 형식
- 10–15 min/day — coach videos, a catch log, and a weekly review that adapts your plan.
- 가격
- First week free — including your baseline domain map. Then $99, one-time — not a subscription.
The snap has a shape, too
- A project goes from promising to ruined in one setback.
- A person goes from wonderful to written-off in one argument.
- Regimes that start at one hundred percent and die by Thursday.
- "Always", "never", "ruined", "perfect" — arriving in your own voice.
- The half of a sentence that a "but" quietly deleted.
Your catch log picks the territory
Not a course you watch — a loop you run. Middle Path counts the extreme words you catch yourself using, maps them across four territories, and points next week's work at wherever your map is densest.
Measure
A one-tap catch whenever you hear an extreme thought — the word, and the territory it landed in. Up is good.
as it happens · one tapLearn
Short sessions with Mika teach the method — the snap, the tripwires, the reframe, and the core dialectics.
10 min · most daysAdjust
The weekly review reads your map and sets the territory to work next — starting where you actually live.
weekly review↻ the loop runs weekly — six times
The catch count is the only number that matters, and it only goes up. There's no target you can miss, no red states, and nothing that scolds you — catching a thought is the skill, not evidence you failed. Your four territories (self, plans, others, world) build a map, and the focus starts wherever it's densest.
Six weeks, one method
Fourteen sessions and five weekly reviews. The first week is free — including your baseline domain map.
Week 1The Two PolesHear the snap happen3회 세션
Week 2Both-AndAnd, where but was3회 세션
Week 3The PendulumThe cost lives at the swing3회 세션
Week 4The Core DialecticsAcceptance and change, emotion and reason, mine and yours4회 세션
Week 5People and the PathThe middle, under pressure4회 세션
Week 6Keep the PathYour data, your lights, your standing practice2회 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 talk you out of strong opinions — we're going to give you the grammar for holding two true things at once.”
DBT dialectics, for daily life
Middle Path implements Linehan's dialectics — walking the middle path, both-and thinking, acceptance AND change, doing your best AND needing to do better — through extreme-language self-monitoring and the all-or-nothing behavior cycle. The core dialectics get a week of their own, because holding two true things at full strength is the skill everything else rests on.
- Walking the middle pathLinehan
- Both-and thinking and the core dialectics
- Extreme-language self-monitoring
- All-or-nothing behavior cycles
Honest routing, nothing locked
This program trains a thinking style; it is not a treatment for an acute condition on its own. The onboarding screen is disclaimer-level and never gates: relationship splitting at intensity gets pointed toward deeper machinery with clinician-adjunct framing at severity, and perfectionism-dominant patterns get pointed to Good Enough.
Nothing locks. The program continues for everyone who wants it. This is not medical advice or therapy.
무료로 시작하세요. 효과가 있을 때만 계속하세요.
첫 주
- Onboarding + two full sessions
- One-tap catch log
- Your baseline domain map
전체 프로그램
- All six weeks of Middle Path, 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 about being less passionate or more moderate?
No. Both-and means holding two true things at full strength — not turning either down. The target is the snap to a pole under strong emotion, not the strength of what you feel.
What if I catch a lot of extreme thoughts?
Then the program is working. Catches only go up, there's no target you can miss, and nothing here turns red or scolds you — catching the thought is the skill.
How is this different from a CBT thought record?
A thought record works one thought at a time. Middle Path tracks a single thinking pattern by its own vocabulary, maps where it lives across four territories, and works the territory where you actually spend your time.
How much time does it take?
One tap whenever you catch a thought, and about ten minutes most days for the session. The catch itself takes a couple of seconds.
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.
Walk the middle path
Start the first week of Middle Path 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.