RISE UP

This 7-week foundation module draws from Martin Seligman’s PERMAH Framework and the science of positive psychology. You’ll build a real-world wellbeing practice - one that holds up on hard days, not just good ones.

Through evidence-based strategies and tiny habits, you’ll learn how to manage energy, emotions, connection, and meaning in a way that feels both personal and sustainable. This is about feeling better, functioning stronger, and thriving - on your terms.

Week 1: Wellbeing 101

• Introduction to the science of wellbeing

• Understanding the PERMAH Framework

• Mapping your personal wellbeing ecosystem

• Using small habits for sustainable change

Week 2: Healthy Habits

• Health as the foundation of wellbeing

• Mindful movement, nutrition, sleep, rest and recovery

• Energy-building strategies that prevent burnout

Week 3: Positive Emotions

• How emotions influence your wellbeing

• Emotional awareness and literacy

• Using emotions as data, not distraction

• Rooted routines for emotional balance

Week 4: Engagement

• Identifying and leveraging your strengths

• Finding flow and momentum

• Practice strength spotting

• Strength-based strategies for daily life

Week 5: Relationships

• Building positive relationships and high-quality connections (HQCs)

• Overcome barriers to strong relationships

• Creating psychological safety in your world

• Tiny habits for better social energy

Week 6: Meaning

• Exploring personal meaning and resilience

• Aligning daily life with your deeper values

• The link between passions and fulfillment

• Rooted routines to sustain meaning and purpose

Week 7: Accomplishment

• What drives meaningful accompishment

• Setting goals that energize - not deplete

• Balancing striving with savoring

• Self-compassion + your wellbeing ripple effect

Better days start with better nights. This week is all about unlocking the science and strategy behind deep, restorative sleep - without adding pressure. You’ll learn how sleep really works (think stages, cycles, and chronotypes), how to create a sleep-friendly environment, and simple ways to reduce disturbances.

Whether you struggle to fall asleep, stay asleep, or just wake up feeling unrested, this module is designed to meet you where you are. Includes a signature 14-Day Sleep Reset Challenge to help you rebuild rhythm, one small step at a time.

What we’ll cover:

• Sleep Blueprint: Understand how your brain and body are wired for rest (chronotypes, stages, cycles)

• Why We Sleep: The science of rest, memory, recovery, and mental clarity

• Find Your Flow: Discover your natural rhythm and chronotype

• Design for Deep Sleep: Create a bedroom that tells your brain it’s safe to shut down

• Sleep Hygiene, Realistically: Evidence-backed rituals that actually work

• Less Disturbance, More Depth: Tools to reduce sleep interruptions (noise, light, temperature, partners, pets)

• 14-Day Sleep Challenge: Rebuild your rhythm with daily micro-actions designed for your energy pattern

Most people set goals. Few set the right ones - goals that honour their energy, values, and the life they actually want to build. This week is all about bridging clarity with action.

You'll begin with a simple introduction to the neuroscience of goal setting - how clarity activates your brain's reward system, drives motivation, and builds momentum. Then, using tools from the bonus Discovering Your Authentic Self mini-course, you’ll identify what matters most right now, and why.

You'll learn how to create aligned, achievable goals using the SMARTEST framework, and break those into progress milestones, daily actions, and supportive systems. While next week dives deeper into habits and planning, this module will set the foundation.

What we’ll cover:

• Define 13-week goals with clarity and confidence

• Connect your goals to your deeper motivations

• Explore your values, strengths, and purpose as guiding anchors

• Begin designing the systems that will support follow-through

• Integrate powerful mindset tools: goal contracts, implementation intentions, visualisation, and micro-success strategies

• Includes a downloadable Goal Mastery Workbook and Goal Planner to help you clarify, design, and track your 13-week goals with structure and intention.

This isn’t about setting goals for the sake of it. It’s about building the structure for the life you actually want to live - and doing it in a way that’s realistic, energising, and aligned with who you are becoming.

This week is where goals meet real life. You’ll learn how to create daily systems that support your energy, align with your values, and make success sustainable—even on low-capacity days.

We’ll start by revisiting the goals you set last week, checking in with what still feels right, what might need adjusting, and how to translate those goals into behaviours you can actually repeat.

Then, you’ll dive into a Habits Masterclass, combining science-backed methods from Atomic Habits and Tiny Habits to help you build rituals that work with your brain - not against it. This isn’t about discipline. It’s about design.

You’ll also be guided through a 20-minute Morning Ritual Sequence that integrates hydration, movement, breathwork, mindfulness, and visualisation - designed to prime your nervous system for the day ahead. You’ll learn how to adapt it to your own rhythm and develop a companion PM Wind-Down Ritual to support sleep, reset, and recovery.

To help you put this into action, you’ll also get access to the 35-Day Habit Challenge - a step-by-step system to build consistency with compassion.

What we’ll cover:

• How habits are formed (and why they often fail)

• Identity-based habit design (who before what)

• The Habit Loop: cue, craving, response, reward

• AM/PM Ritual Templates for nervous system priming + recovery

• Habit stacking, environmental design, and minimum viable actions

• Breathwork integration as a daily nervous system anchor

• Why celebrating micro-successes is non-negotiable

Life will challenge us - resilience is how we meet those moments. Over these three weeks, you’ll build a personalised framework for emotional strength, mindset flexibility, and adaptive coping. You’ll learn how to direct your attention, shift unhelpful thinking, reconnect with your values, and choose grounded action in the face of stress.

Through evidence-based tools and practical exercises, you’ll begin to captain your own life with more clarity, calm, and confidence. This is where inner strength stops being a concept - and becomes a skillset you can carry forward.

Week 11: Attention & the Psychology of Resilience

Resilience starts with how we see, feel, and respond to the world around us. This week introduces the foundations of Psychological Resilience and the Sailboat Metaphor - a powerful visual framework to explore your inner resources, life stressors, and potential for growth. You’ll begin training your attention to interrupt negative spirals and build a more empowering focus in your daily life.

What we’ll cover:

• What resilience is (and what it’s not)

• The Sailboat Metaphor: a model for self-awareness and growth

• Mapping your stress and visualising your Best Possible Captain

• Attention mastery, negativity bias, and the anchoring technique

• Practicing positive focus to support emotional balance

Week 12: Thoughts, Motivation & Values-Based Action

This week is about mastering your internal dialogue and finding what fuels you. You’ll explore how thoughts shape your reality, how to reframe unhelpful narratives, and how to draw on your personal values to generate motivation when energy or hope runs low. This is where clarity meets courage.

What we’ll cover:

• How your thoughts influence emotions, stress, and outcomes

• Reframing negative thinking patterns

• Identifying your core values and using them as drivers

• The concept of valued living as a tool for resilience

• Creating and implementing value-aligned action plans

• Motivational strategies for staying grounded when life gets heavy

Week 13: Effective Coping & Your Personal Resilience Plan

In this final week of the series, you’ll evaluate your current coping strategies, identify what strengthens your resilience, and explore when to take action - and when to release control. You’ll then create a personalised Resilience Plan, integrating everything you’ve learned into a practical tool you can carry with you beyond the program.

What we’ll cover:

• Coping styles: what helps, what hinders, and how to choose wisely

• Understanding controllability: action vs. surrender

• Reflecting on your growth across the 4 captain elements (attention, thoughts, motivation, action)

• Creating your Personal Resilience Plan

• Making a self-promise to your future self

These three weeks are about changing the way you relate to food - not through restriction, but through strategy. You'll learn how to fuel your body and brain in ways that support energy, clarity, mood, and metabolic resilience.

From foundational nutrition knowledge to practical challenges like quitting sugar or exploring keto, you'll gain the tools to experiment, adapt, and find what works best for your unique system. This is about nourishment, not perfection and building a way of eating that supports you in feeling your best.

Week 14: Nutrition Fundamentals

This week lays the foundation. You'll learn the basics of macronutrients, micronutrients, metabolic individuality, and why nutrient timing matters - especially when your energy fluctuates. You’ll also explore the impacts of sugar and processed food on the brain, energy, and mood, and kick off the 21-Day Quit Sugar Challenge to help you reset your cravings, regulate blood sugar, and regain mental clarity.

What we’ll cover:

• Macronutrients and micronutrients - what they are and how to balance them

• Understanding your metabolic type and how to personalise your nutrition

• How sugar hijacks your energy and focus

• The link between food, inflammation, and fatigue

• Tools included: BMR calculator, protein needs calculator, hydration guide

• Challenge: Start the 21-Day Quit Sugar Challenge (flexible entry levels included)

Week 15: Keto & Metabolic Flexibility

You’ll now explore how to build metabolic flexibility - the ability to switch between fuel sources depending on what your body needs. You’ll learn everything you need to know about keto and high-fat nutrition, how to support your nervous system with anti-inflammatory foods, and begin the optional Fuel Shift Challenge, a gentle 21-day experiment to help your brain and body thrive on fat as fuel.

What we’ll cover:

• Understanding ketosis, ketones, and brain energy

• Intermittent fasting and fat-adapted states (realistic, not extreme)

• Keto as a tool, not a rule

• Nutrition for mental clarity and stable energy

• Challenge: Begin the 21-Day Fuel Shift Challenge (keto-inspired, with flexibility)

Week 16: Brain & Gut Health + Integration

Your gut and brain are deeply connected - and what you eat shapes how you think, feel, and function. This week is all about healing and optimising your internal ecosystem. You’ll explore how to nourish your microbiome, support digestion, and eat for clarity, focus, and mood. You’ll also reflect on what’s worked, what hasn’t, and how to build a flexible nutrition system that works for you.

What we’ll cover:

• Gut-brain axis and its role in mood and mental energy

• Nootropic foods to support cognitive performance

• Microbiome basics and probiotic/prebiotic foods

• Digestion, absorption, and nervous system support through food

• Post-challenge reflection: how to adapt and evolve your strategy going forward

Most people never learn how to breathe properly. But your breath is one of the fastest, most accessible ways to change your state - physically, mentally, and emotionally. Over these two sessions, you'll be guided through a condensed Oxygen Advantage® training experience, designed to help you reset your nervous system, increase energy efficiency, improve focus, and reduce breathlessness, fatigue, and emotional overwhelm.

You’ll learn techniques used by athletes, high performers, and people living with chronic stress or fatigue - adapted for your body and your pace. This isn’t breathwork for intensity - it’s breathing for adaptability, recovery, and long-term resilience.

Week 17: Breathe for Energy, Focus & Recovery

In this first session, you’ll assess your current breathing patterns and learn how dysfunctional breathing affects your energy, sleep, and cognitive function. You’ll then be introduced to functional breathing principles and core techniques to begin retraining your breath - starting with lightness, calm, and control.

We’ll explore the 3 dimensions of functional breathing:

• Biochemical – improving CO₂ tolerance and oxygen delivery

• Biomechanical – breathing with the diaphragm and using the full breathing system

• Psychophysiological – regulating your nervous system through breath awareness and rhythm

What you'll cover:

• The role of breath in performance, sleep, and stress regulation

• Understanding CO₂ tolerance and the Body Oxygen Level Test (BOLT)

• Nose vs. mouth breathing (and how to make the switch)

• Diaphragmatic breathing and posture awareness

• Exercises to improve breath efficiency, focus, and energy

• Introduction to breath-hold training for nervous system conditioning

Week 18: Breathe for Resilience, Sleep & Nervous System Balance

This session builds on the foundations with targeted exercises to support sleep, improve recovery, and handle physical and emotional stress more effectively. You'll learn how to integrate breathing into your daily life - especially on low-energy days - and walk away with a personalized practice.

What you'll cover:

• Breathing for anxiety, overwhelm, and emotional regulation

• Sleep-focused breathing strategies

• Using breath-holds to build stress tolerance safely

• How to integrate breath training into movement and daily rituals

• Personalising your breathing protocol for long-term benefit

This 7-week training is about slowing down enough to truly hear yourself again - not so you can “fix” everything, but so you can live with more clarity, calm, and purpose. Whether you’re navigating brain fog, fatigue, or emotional burnout, mindfulness gives you tools to step out of survival mode and reconnect with your body, your values, and the moment you’re in.

You’ll learn how to become less reactive, more emotionally agile, and better able to respond - even when life feels overwhelming. This isn’t about becoming perfectly present. It’s about building the kind of awareness that helps you meet your life as it is, with more kindness and intention.

Week 19: Attention & The Now

We begin with the most essential skill in mindfulness: attention. Where your attention goes, your experience follows. This week, you'll learn how to gently guide your awareness back to the present moment - even when your mind wanders or your body feels off. By training your attention, you begin building the foundation for more choice, clarity, and calm.

What you’ll explore this week:

• What mindfulness is (and what it’s not)

• The importance of attention in shaping your experience

• How to notice when your mind drifts - and return with kindness

• Simple mindfulness practices for grounding in the now

• The link between presence and nervous system regulation

Week 20: Automaticity & Reactivity

So much of our day is lived on autopilot. We react, we rush, we fall into patterns that no longer serve us - often without noticing. This week, you’ll explore how habitual thinking and behaviour take over, and how mindfulness can interrupt the cycle. This is about becoming more awake to your life, so you can choose how you want to respond.

What you’ll explore this week:

• What it means to live on autopilot

• The role of habit loops and unconscious reactivity

• How mindfulness increases self-awareness and choice

• Recognising your default patterns of thought and behaviour

• Pausing before reacting: the power of the mindful gap

Week 21: Judgement & Non-Reactivity

Judgement is part of being human - but when left unchecked, it fuels stress, self-criticism, and disconnection. This week, you’ll learn how to notice judgment without being hijacked by it. Mindfulness offers a space between stimulus and response, where you can meet experience with curiosity instead of reactivity.

What you’ll explore this week:

• How judgment shows up in thoughts and emotions

• Why trying to “stop” judgment doesn’t work - and what to do instead

• The relationship between judgment, shame, and reactivity

• A mindful attitude of openness, curiosity, and letting be

• Practices for meeting your experience with less inner resistance

Week 22: Acceptance & Allowing

When life feels hard, our first impulse is often to resist - pushing away pain, frustration, or discomfort. This week, you’ll learn how to shift that struggle through mindful acceptance. Acceptance doesn’t mean approval. It means making space for what is - so you can move forward without adding layers of stress.

What you’ll explore this week:

• The cost of resistance and control

• The difference between acceptance and giving up

• Letting go of the fight against your experience

• How to work with discomfort instead of shutting down

• Mindfulness practices to allow, soften, and stay present in the storm

Week 23: Goals vs. Present Moment

How do you balance striving for change with staying present? This week is about navigating the tension between where you are and where you want to be. You’ll explore how to pursue meaningful goals without losing connection to the now - so your journey becomes part of the reward, not a source of stress.

What you’ll explore this week:

• The conflict between presence and goal-setting

• How mindfulness supports sustainable progress

• Letting go of outcome obsession

• Aligning goals with values, not pressure

• Mindful goal pursuit: moving forward without disconnecting

Week 24: Compassion for Self & Others

You’ve likely been hard on yourself - especially when energy is low, symptoms flare, or life feels unmanageable. But beating yourself up doesn’t make you stronger. This week, we explore compassion as a skill: the ability to meet pain - yours or someone else’s - with care instead of judgment. Mindfulness teaches us that we can soften without giving up.

You’ll also look at how self-compassion builds emotional resilience, strengthens relationships, and actually increases motivation - not by pushing harder, but by being kinder in the process.

What you’ll explore this week:

• The difference between compassion, empathy, and “fixing”

• Common myths about self-compassion (like it makes you weak)

• How compassion supports healing, nervous system recovery, and resilience

• Recognising inner criticism and replacing it with kindness

• Practices for extending care to yourself and others - especially on hard days

Week 25: Ego, Identity & Integration

As you become more present, you begin to meet the deeper layers of self - your identity, your roles, your internal narratives. This final week explores how the ego shapes our thoughts, emotions, and behaviours, often unconsciously. But mindfulness helps us step back and notice: Who am I when I stop identifying with every thought or role I’ve been given?

You’ll also look at how to integrate all the tools, practices, and insights from the past six weeks into a way of living that’s sustainable. This is not about becoming someone new - it’s about remembering who you already are underneath the noise.

What you’ll explore this week:

• What the “ego” is - and how it subtly shapes your reactions and identity

• The difference between your thoughts about yourself and your deeper self

• Observing the mind without attaching to it

• How to stay mindful amidst real-life stress, setbacks, and complexity

• Building a rhythm of daily mindfulness without pressure or perfection

• Practices for integration: reflection, recommitment, and re-alignment

• Closing with clarity: How to carry what you’ve learned into what comes next

This final session is about building your next chapter - one that’s not only sustainable, but optimised to support your unique brain, biology, and energy. You’ve done the work to stabilise and strengthen your foundations. Now it’s time to explore advanced tools and strategies to enhance focus, mood, sleep, and performance through a neuro-friendly, whole-body lens.

This week introduces neurohacking: the intersection of neuroscience, supplementation, and biohacking technology designed to support resilience, energy, and mental clarity. You’ll also reflect on how far you’ve come - and set the stage for what comes next.

What you’ll explore this week:

• Neurotransmitters & Mood: Understanding dopamine, serotonin, GABA & more

• Hormones & Energy: How stress, sleep, and cycles impact performance

• Supplements for Stability: Evidence-based tools to support cognition, sleep, and stress regulation

• Nootropics 101: Smart support for focus, mood, and mental clarity (without the crash)

• Biohacking Tech: PEMF, vagus nerve stimulation, sleep tools, red light, and more

• Cyclical Optimisation: When to push, when to pause

• Closing the Program: Reflecting on your growth + planning your next 90 days

This is the final upgrade: supporting your system to rise, recover, and thrive - on your terms.