What is Critter?

Critter is a tool for building your own digital emotional toolbox - storing and retrieving your own wisdom when and where you need it most. It is purposefully completely open-ended - Critter provides the tools, and you (and/or your therapist) provide the content.

Critter is available on the web at Critter.co, and for Android and iPhone/iPad. Your data stays synched among all your devices at all times.

Over time, you'll learn what works best for you and improve your digital toolbox - just like you improve the emotional toolset in your mind as you grow.

What are Support Lists?

Critter is centered around support lists for situations or thought patterns you experience frequently. For instance:

  • I'm anxious about money
  • I'm anxious about my health
  • I feel stuck in my career
  • I feel like a bad parent
  • I'm upset with my partner for coming home late again

Aim for making your support lists specific enough to be helpful, while general enough to be regularly useful.

Update your support lists on a regular basis, as your life changes and as you see what works well for you. You can also archive and restore support lists as they become less or more relevant in your life.

What should I put in my support lists?

Each support list item should be one single thought - short and specific, and easy to read at a glance. Some ideas for list items are:

  • A single, simple thought that helped you feel better the last time this happened
  • A single, simple question to help you clarify what you're really feeling
  • A question to help you get at a solution, if the scenario calls for it
  • A different way to think about this scenario
  • A quote or short song lyric that helps you work through this scenario
  • A specific, simple action you can always take in this scenario - for instance, walking away or brainstorming a list of solutions.
  • A research-backed strategy - such as one from DBT or CBT (Dialectical/Cognitive Behavioral Therapy).

For examples and ideas, please visit our website at critter.co. Enlisting the help of a licensed, trained therapist is also a great way to get help developing your support lists.

What is the reaction area for?

The reactions section is for tracking your immediate responses to emotions. This is a place to celebrate your wins and reinforce desired reactions, and accept undesirable reactions you're working to replace.

Watching your counts for each reaction and reviewing your history, you can check your progress over time.

What is the writing area for?

In the writing section, you can write notes or lists.

When editing this section, you can store prompts for yourself for each type of writing method.

How, practically, can I incorporate Critter into my day?

When you need coaching in the moment, take a quick time out where you'll be alone for a few minutes. Go to the bathroom, run a quick errand, or just step outside for air.

Then, open this app and choose a relevant support list. Take a pep talk from your own wisdom, continuing until feels right to return to what you were doing.

You can also schedule notifications, to review your strategies in a support list. This can help you better remember your strategies when you need them, without needing to open Critter in the moment.

I set up support lists and they disappeared / I can't find a support list I created.

You might be on the coaching view! The coaching view only displays scenarios that have active feedback in them, so you don't get stuck without feedback. When you update your support lists, you should see them all.