Pausing 3 times a day to notice what's happening — thoughts, emotions, and body sensations — builds awareness and helps reduce anxiety over time.
A simple, structured DBT practice.
Start your first moment
Morning, midday, evening
Thoughts, emotions, body sensations
Review and understand what repeats
Regular check-ins create space between what you feel and how you react. Over time, this builds awareness, reduces anxiety, and supports emotional regulation.
Recognize feelings as they happen
Notice without judging or fixing
Catch early physical signals
Understand triggers and responses