CBT micro-lessons
Ten short lessons that change your relationship with the sound
Read or listen to a single lesson a day. Each one is about two minutes, warm and evidence-based, grounded in Cognitive Behavioural Therapy and Jastreboff’s Tinnitus Retraining Therapy model.
- 1
The Alarm and the Smoke Detector
2 min read
- 2
Why It Sounds Louder at Night
2 min read
- 3
The Habituation Loop
2 min read
- 4
When You Notice You're Noticing
2 min read
- 5
Sleep Without Fighting It
2 min read
- 6
The "It'll Be Forever" Thought
2 min read
- 7
Anger at the Sound
2 min read
- 8
Caffeine, Sleep, Stress — Your Three Levers
2 min read
- 9
Hearing Aids Aren't Failure
2 min read
- 10
The 6-Month Promise to Yourself
2 min read