Steady Skills

DBT skills, learned together

Skills for steady days, at your own pace

Five skill areas from DBT, written for neurodivergent teens and their parents. Learn what each skill is, why it helps, and how to practice it — one small step at a time, together or on your own.

No skills marked yet — start anywhere you like.

Before you start — please read

Steady Skills is a learning tool, not therapy, and never a replacement for a therapist, doctor, or crisis service. If you or someone else is in danger or in crisis, contact your local emergency number or a crisis line right away — in the US, call or text 988.

The five skill areas

Mindfulness

Being present, on purpose

The foundation every other skill is built on: noticing what is happening right now, inside you and around you, without judging it.

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Distress Tolerance

Riding out the storm

Fast-acting skills for surviving intense, painful moments without making things worse — for when you can't fix the situation right now.

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Emotion Regulation

Understanding and steering feelings

Skills for understanding what emotions are, naming them, and nudging them in a helpful direction over time.

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Interpersonal Effectiveness

Asking, saying no, keeping what matters

Skills for asking clearly, saying no, and handling conflict while keeping your self-respect and the relationship.

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Walking the Middle Path

Both/and thinking, for teens and parents

The DBT module built for families: dialectics — two opposite things can both be true — plus validation, the glue between teens and parents.

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About & safety

What this app is, what it isn't, and where to turn when you need more than a learning tool.

Read first

How to use Steady Skills

  1. 1

    Read one skill area at a time. There's no order you must follow — start with whatever feels most useful this week.

  2. 2

    Try the short practice on each page. Skills are built by doing them on calm days, so they're there on hard ones.

  3. 3

    Mark it as learned when you've read it and tried it once. Your progress stays on this device — no account needed.