Break the hair-pulling cycle.
Program
6-Module Program
Your Compass and Your Engine
Know where you're going. Switch on the inner state that carries you there, then lock it in with a five-minute morning ritual.
Goal
- Direction
- Motivation
Techniques
- WOOP / mental contrasting
- State-transfer imagery
- Implementation intentions
Daily ritual
- 5-min morning ritual
Notice the Urge, Break the Loop
Catch the hand before it moves. Map your pattern, install a 60-second interrupt, and reshape the places where the urge usually wins.
Goal
- Awareness
- Interrupt
Techniques
- Habit reversal training
- Competing response
- Stimulus control
- Cognitive defusion
Daily ritual
- 60-second reset
Values, Self-Compassion & Recovery
Pull toward what matters. Ride urges like waves, and meet a slip with kindness instead of a spiral.
Goal
- Meaning
- Resilience
Techniques
- ACT values bullseye
- Urge surfing
- Self-compassion break
- Slip recovery plan
Daily ritual
- Self-compassion break
The Stories You Tell Yourself
Rewrite the story. Find the sentences you've been repeating about yourself, loosen the heavy ones, and write ones that fit you now.
Goal
- Belief
- Identity
Techniques
- Expressive writing
- Cognitive restructuring
- Imagery rescripting
- Future-self visualization
Daily ritual
- Habit-stacked beliefs
When Emotions Drive the Hand
Answer the feeling, not the hair. Name emotions precisely, cool a body that's already escalated, and regulate from the inside out.
Goal
- Regulate
- Befriend
Techniques
- RAIN
- DBT TIPP
- Parts work
Daily ritual
- 30-second check-in
Teach Your Brain a New Reflex
Rewire the split second. Train your brain to swap the trigger for your future self in three seconds, until it's automatic.
Goal
- Rewire
- Automate
Techniques
- Swish pattern
- Trigger freeze-frame
- Future-self imagery
Daily ritual
- 12-day swish protocol
