Chương trình · Low self-esteem · Solid
Solid
Building self-esteem with CBT
Low self-esteem feels like an accurate assessment. It's actually a belief — one with a birthday, an author who often wasn't you, and a maintenance department this program shuts down. Ninety seconds of evidence a day, weekly experiments, and one number that moves: how believable your new line is.
The verdict has a shape, too
- A harsh verdict about yourself that runs as fact — not good enough, a failure, unlovable — whatever you achieve.
- The discount reflex: 'that doesn't count' the moment something good happens.
- A double standard — compassion for everyone except yourself.
- Avoiding the things that might actually test the verdict.
- Achievements that never quite update the number.
Your evidence log drives the program
Not a course you watch — a loop you run. Solid reads your daily evidence and your experiment results, and sets your credibility rating and next rung, the same way core-belief work runs in a therapist's office.
Measure
A ninety-second evening log — two or three pieces of evidence against the old line, plus how loud the critic was today.
daily · 90 secLearn
Short sessions with Nina teach the method — the bottom line, the filter, evidence versus affirmation, experiments.
10–15 min · most daysAdjust
The weekly review reads your evidence and rates how believable your new line has become.
weekly review↻ the loop runs weekly — six times
A rung on your experiment ladder clears once reality beats your prediction twice — once can be luck, twice is data. Log no experiments and the rung holds where it is; demonstrate the gap once and it repeats; twice, and the next rung unlocks.
Six weeks, one method
Seventeen sessions and six weekly check-ins. The first week is free — including your baseline self-view report.
Week 1The Belief and Its FilterA verdict with a birthday3 buổi
Week 2The Data LogEvidence beats affirmation4 buổi
Week 3The BodyguardsPredictions tested, credit taken4 buổi
Week 4The CommentaryThe critic, cross-examined4 buổi
Week 5The New LineBelievable, not inflated4 buổi
Week 6Keep It SolidYour plan, your log, your line3 buổi
Nina
Sleep, mood & the self cluster · hướng dẫn 8 chương trình
The steady behavioral coach — patient, methodical, quietly optimistic. Nina is the clinician-scientist who convinces you to spend less time in bed and makes it feel reasonable, talking about your numbers like a friendly scientist, not an accountant.
“Hi, I'm Nina. Over the next six weeks we're not going to talk you into liking yourself — we're going to put the verdict on trial and see what the evidence actually says.”
Fennell's model, faithfully built
Solid implements Melanie Fennell's cognitive model of low self-esteem — the bottom-line belief, the biased filter that maintains it, positive-data logging, behavioral experiments, and balanced core-belief work rated for credibility — the same protocol self-esteem treatment uses.
- Cognitive model of low self-esteemFennell
- Positive-data logging
- Behavioral experiments
- Balanced core-belief work with credibility ratings
We date the belief, not excavate it
Solid works the present-day evidence for and against your bottom-line belief — it doesn't dig into where the belief came from. If looking at its origin surfaces something that feels like trauma, the program flags it plainly and points to a trauma-informed clinician or Steady Ground, rather than treating it as more material to work through here.
Persistent low mood gets its own honest flag too — self-esteem and low mood often travel together, and if yours has gone flat, the program points to Lift alongside or before this one. At severe levels, it says plainly that this is worth a clinician, not just an app.
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Tuần đầu
- Onboarding + two full sessions
- Daily evidence log
- Your baseline self-view report
Toàn bộ chương trình
- All six weeks of Solid, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
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Trước khi bạn bắt đầu
Will this just tell me to think positive?
No — the opposite. Solid runs a structured evidence log against your own bottom-line belief, not affirmations. Evidence beats affirmation is the whole point of week two.
What if my low self-esteem comes from something traumatic?
The program dates the belief; it doesn't excavate its history. If that surfaces something that feels like trauma, you'll get a clear pointer to a trauma-informed clinician or our Steady Ground program — that work deserves a person, not a worksheet.
How is this different from a general CBT app?
Solid runs the specific cognitive model for low self-esteem — bottom line, filter, credibility-rated core-belief work — not a generic thought-record tool with a self-esteem tag.
How much time does it take?
Ninety seconds each evening for the log, twenty seconds for the critic check, and ten to fifteen minutes most days for the session. The real work happens in the evidence you notice, not the tool itself.
Be first to feel solid
Solid 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.
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