Program · 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.
Bersama jurulatih MikaProgram secara ringkas
- Untuk siapa
- 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.
- Apa itu
- A structured 6-week DBT program for all-or-nothing thinking, built from the protocol clinicians use.
- Format
- 10–15 min/day — coach videos, a catch log, and a weekly review that adapts your plan.
- Harga
- 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 happen3 sesi
Week 2Both-AndAnd, where but was3 sesi
Week 3The PendulumThe cost lives at the swing3 sesi
Week 4The Core DialecticsAcceptance and change, emotion and reason, mine and yours4 sesi
Week 5People and the PathThe middle, under pressure4 sesi
Week 6Keep the PathYour data, your lights, your standing practice2 sesi
Mika
DBT: mindfulness & acceptance · membimbing 4 program
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.
Mula secara percuma. Teruskan jika ia berkesan.
Minggu pertama
- Onboarding + two full sessions
- One-tap catch log
- Your baseline domain map
Program penuh
- All six weeks of Middle Path, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
Sedang menangani lebih daripada satu perkara? Program berkaitan boleh digabungkan — dua atau tiga dengan diskaun. Harga gabungan akan datang.
Sebelum anda mula
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.
Berapakah kosnya, dan adakah ia langganan?
Minggu pertama adalah percuma, tanpa kad diperlukan. Program penuh berharga $99, dibayar sekali sahaja — tiada langganan dan tiada apa untuk dibatalkan. Apabila anda selesai, ia kekal milik anda.
Bagaimana saya tahu jika ia berkesan?
Anda menjawab soal selidik yang disahkan pada permulaan, kemudian sekali lagi pada setiap semakan mingguan, supaya kemajuan menjadi satu nombor yang boleh anda pantau dan bukan sekadar rentetan hari berturut-turut. Sepanjang 6 semakan mingguan, program ini menyesuaikan pelan anda berdasarkan data anda sendiri — dan jika nombor itu tidak berubah, anda juga akan nampak perkara itu.
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.
Tiada kad diperlukan untuk minggu pertama. Program penuh adalah $99, sekali bayar — bukan langganan.