bossdetox.ingMethods
The communication and self-regulation methods behind the app: where each one comes from, how strong the evidence is, and when it can backfire.
Research-supported underlying process
- Cognitive defusionRecognize a frightening thought as a thought rather than a proven outcome.
- Cognitive reappraisalConsider a less catastrophic interpretation still consistent with known facts.
- Observer self-distancingDescribe an event from an external observer perspective.
- Brief groundingOrient attention to current surroundings and body contact.
- Assertiveness and priority requestsAsk clearly for objective tradeoffs and workable conditions.
- Documentation and clarificationPreserve accurate task facts and confirm decisions in writing.
- If-then planningPreselect a response to a recurring trigger before it happens.
- Affect labelingName a feeling in simple language to create a pause.
- Work detachmentCapture necessary action, then intentionally stop replaying work.
- Supportive colleague relationshipsSeek factual clarification and social connection without counter-gossip.
Clinical skill adapted for workplace use
Practitioner communication technique
- Grey RockBrief emotionally neutral, task-oriented communication.
- Yellow RockWarm, brief and bounded communication without unnecessary personal disclosure.
- BIFFBrief, informative, friendly and firm responses.
- Broken RecordRepeat one reasonable request rather than endlessly justifying it.
- FoggingAcknowledge a limited legitimate point without accepting an exaggerated claim.
- Controlled disengagementRequest a brief pause and promise a defined factual follow-up.
- EAR acknowledgmentShow empathy, attention and respect while returning to facts.