Each module is built around a real clinical skill — not a lecture. You move at your own pace, return to any module anytime, and build a toolkit that works in actual moments of struggle.
Make sense of what's actually happening — without shame or self-blame. Learn the brain science behind compulsive use and start identifying what's driving the urge.
Understand why shame keeps the cycle going rather than breaking it — and learn the self-compassion interrupt that changes how you respond after a slip.
Identify the four types of triggers — emotional, situational, relational, and physical — and use an interactive tracker to build your personal trigger map.
Learn that urges peak and pass — and practice three regulation tools you can use in real moments: urge surfing, box breathing, and 5-4-3-2-1 grounding.
Use the friction principle to make the behavior harder to reach. Complete a 16-item environment audit and build if-then plans for your highest-risk scenarios.
Learn the four myths that turn a slip into a spiral, work through a step-by-step 24-hour protocol, and build your personal relapse response plan before you need it.
Map your four rings of support, use a three-level disclosure guide to learn how to talk about it, and build your personal support network in an interactive tool.
Shift from shame to identity. Clarify your values, design a full life plan across five domains, and complete the program with a final reflection on what's changed.
Log urges in real time with type, intensity, and pattern detection.
Animated wave that decays in real time as you ride the urge through.
Animated breathing circle for nervous system regulation — usable anywhere.
Step-by-step sensory grounding exercise to return to the present moment.
16-item checklist across phone, browser, bedroom, and high-risk times.
Build specific trigger-response plans for your highest-risk scenarios.
Log relapses as data points — trigger type, intensity, and next-time plan.
A pre-written personal protocol for the 24 hours after a slip.
Map the people in your support system across four rings.
Select and reflect on the values that make recovery worth it.
Design what goes in the space recovery creates — across five life domains.
Private, browser-stored prompts at the end of every module.
Build foundational self-awareness and practice the pause before reacting.
Interrupt the shame spiral that keeps the behavior going.
Build a personal map of what's actually driving the urge.
Practice three skills for moving through urges without acting on them.
Make real, one-time changes that reduce temptation automatically.
Build a protocol for slips so they don't become spirals.
Map your support system and make one real disclosure.
Define what recovery looks like for you — and what life you're building toward.
This is a psychoeducational program — it teaches real clinical skills and builds self-awareness. It's not therapy, and it's worth being honest about when each is the right fit.
In any of these cases, individual therapy with Frank may be the better starting point. The program will still be here when you're ready.
Module 1 is completely free — no account, no credit card. See if this feels like the right fit before you commit to anything.