3 minutes · Friction first
Phone gap
When the hand is already reaching, buy three quiet minutes before you negotiate with the tab. Not a vow. Not proof you are good. Just a gap.
Adults 18+ only. Education & self-reflection—not therapy, not a medical device, not a cure.
Local timer · nothing is tracked
3:00
1) Phone out of the hand
Face-down, one arm’s length away—or in another room for these three minutes. Closing the app is optional; distance is the point.
2) One sentence, not a trial
Silently: “This is an urge. I am buying three minutes.” Intensity 0–10 if you want a number. No courtroom.
3) One body cue while you wait
Jaw, chest, stomach, legs, hands—pick one. Soften it slightly or just notice. If you want a fuller body pass, use the five-minute body reset.
When the timer ends
Choose deliberately: keep the gap going (walk, water, window), open the urge bridge, or—if the spike already passed—use aftercare or a short post-slip debrief. Continuity beats restart theatre.
Disclaimer
Adults 18+ only. Steady Ground is for educational and self-reflection purposes. It is not psychotherapy, counselling, a medical device, a crisis service, or a substitute for licensed care. It does not diagnose, treat, or cure any condition.
Crisis: local emergency services · iasp.info/suicidalthoughts.