Training Programs
Six Modules, One Behavioral Model
Each module can be attended on its own or as part of the full sequence. All are built around the same underlying framework, applied to a different area of daily routine.
Understanding the Habit Loop
This foundational session introduces the cue-routine-reward model that behavioral researchers use to describe repeated actions. Participants learn to identify each part of the loop in a habit they already have, then use that same lens to look at a habit they have tried and abandoned. The session runs seventy-five minutes and includes a short group discussion segment near the end.
- Format: Live online, recorded for a limited follow-up window
- Materials: Companion worksheet, loop-mapping template
- Prerequisite: None
Movement Consistency Framework
Movement habits tend to fail at predictable points: the first cold morning, the first missed day, the first schedule change. This module walks through a framework for anticipating those points in advance, rather than treating each lapse as evidence of failure. Discussion covers cue placement, minimum viable routines, and how to redesign a movement habit after an interruption without starting completely over.
- Format: Live online, seventy-five minutes
- Materials: Movement routine mapping worksheet
- Prerequisite: Understanding the Habit Loop recommended
Sleep Rhythm Design
Rather than focusing on sleep quality directly, this session looks at the behavioral choices that shift a bedtime gradually over weeks: screen use, evening commitments, and the small decisions that push wind-down later one night at a time. Participants leave with a framework for identifying which of these choices is doing the most damage to their own rhythm, and how to redesign an evening around it.
- Format: Live online, seventy-five minutes
- Materials: Evening rhythm mapping worksheet
- Prerequisite: Understanding the Habit Loop recommended
Nutrition Habit Mapping
This session examines the gap between meal planning intentions and end-of-day decisions, using decision fatigue research as a lens. Rather than prescribing meals, it offers a framework for identifying the specific moment in a day when planned choices tend to fall apart, then redesigning around that moment rather than around the meal itself.
- Format: Live online, seventy-five minutes
- Materials: Weekly planning template
- Prerequisite: None
Identity-Based Habit Building
This module explores research on identity and behavior change, looking at how the language a person uses about themselves shapes which habits tend to survive setbacks. Rather than goal-based framing, participants practice reframing a routine around identity statements and examine why that shift tends to change how a lapse gets interpreted afterward.
- Format: Live online, seventy-five minutes
- Materials: Identity reframing worksheet
- Prerequisite: Understanding the Habit Loop recommended
Relapse and Recovery Patterns
Nearly every routine breaks at some point, whether from illness, travel, or a busy stretch at work. This closing module looks at common recovery patterns after a break in a habit, including why an all-or-nothing response tends to make the gap longer than it needs to be. The session offers a framework for restarting a routine deliberately rather than waiting for renewed motivation.
- Format: Live online, seventy-five minutes
- Materials: Restart planning worksheet
- Prerequisite: Attendance of at least one other module recommended
These modules are educational in nature and do not offer medical, psychological, or therapeutic advice. Participants with specific health concerns are encouraged to consult a qualified professional separately.