Scientifically proven methods and psychological tools for your everyday life, explained simply.
The Eisenhower Matrix is a proven method for prioritizing tasks. It divides to-dos by importance and urgency to reduce cognitive overload and focus on what matters – ideal for targeted stress management.
WOOP (Wish, Outcome, Obstacle, Plan) is a mental-strategic technique. It connects positive future goals with the realistic consideration of obstacles to effectively increase motivation and concrete action plans (if-then statements).
The 5-4-3-2-1 method is an effective grounding exercise for acute anxiety and panic. By consciously naming sensory perceptions, the autonomic nervous system is actively regulated and destructive loops of rumination are interrupted.
The ORS is a short, validated therapeutic measure for assessing current well-being. It evaluates personal, social, and general functioning, thus helping to visualize therapy or self-help progress.
Craving refers to a strong, addictive desire. In addiction therapy and relapse prevention, coping strategies such as distraction, skills training, or mindful acceptance of the feeling ('Urge Surfing') help to successfully manage cravings.
A core method of behavioral therapy. It helps you view automatic, negative thoughts as hypotheses (not facts) and actively replace them with helpful, realistic alternatives.
Instead of radical life changes, focus on minimal, daily improvements. Executing a "micro-habit" (e.g., 1 push-up) even on bad days keeps the neural routine intact.
A Stoic concept that divides worries into three categories: what I can control, what I can only influence, and what lies beyond my power. Massively helps in letting go of anxieties.
Mindfulness means consciously observing the present moment without judgment. This doesn't always have to happen on a meditation cushion. Just 2 minutes of conscious breathing or focused observation of your surroundings can calm your nervous system and bring you back to the here and now.