Affect Labeling Practice
A neuroscience-backed technique where you simply name your emotions as they arise, either silently or aloud. UCLA neuroimaging...
5 minutes/day for logging; ongoing real-time practice
Body Scan Meditation (MBSR Protocol)
A systematic attention practice from Jon Kabat-Zinn's Mindfulness-Based Stress Reduction (MBSR) program where you slowly scan...
20-45 minutes/day
Cognitive Defusion Exercises (ACT Method)
A collection of techniques from Acceptance and Commitment Therapy (ACT) developed by Steven Hayes that help you step back from...
5-10 minutes/day formal practice + real-time application
Emotional Granularity Training
A practice for developing finer-grained distinctions between emotional states, based on psychologist Lisa Feldman Barrett's...
10-15 minutes/day across multiple brief check-ins
Journaling for Emotional Regulation (Pennebaker Protocol)
A scientifically validated expressive writing protocol developed by psychologist James Pennebaker demonstrating that writing...
15-20 minutes/day for 3-4 consecutive days; can be repeated monthly
Nonviolent Communication (NVC) Practice
A communication framework developed by psychologist Marshall Rosenberg that replaces blame, criticism, and demands with a...
Ongoing practice integrated into daily communication; 30 min/week for study
Parts Work (IFS Self-Therapy Lite)
A simplified self-therapy approach based on Richard Schwartz's Internal Family Systems (IFS) model, which views the mind as...
10-15 minutes per session; practice 3-4 times/week or in real-time during emotional triggers
Plutchik's Wheel of Emotions Practice
A daily practice using psychologist Robert Plutchik's Wheel of Emotions as a visual tool for developing emotional literacy. The...
5-10 minutes/day across 3 check-ins
RAIN Meditation (Tara Brach Method)
A four-step applied mindfulness practice popularized by meditation teacher Tara Brach for working with difficult emotions in real...
10 minutes formal practice + brief real-time applications
Self-Compassion Practice (Kristin Neff's Three-Component Method)
A structured practice based on Dr. Kristin Neff's research identifying three components of self-compassion: self-kindness...
5-10 minutes/day