Path
Recovery path
The main path for most people
A full 60-90 day programme. From understanding the load, through the bodily and mental foundations, to sustainable routines. Eight modules that build a life the burnout won't come back to.
Modules
Understanding the load
55 minBefore we fix — let's name it
Sleep architecture
1 hour 10 minThe first foundation that lifts everything else
- 1→
Why sleep is the first foundation
· 13 minWithout it, everything else runs at 30%
- 2→
The 60-minute pre-sleep protocol
· 15 minThe signal to your nervous system that the day is over
- 3→
The bedroom as a signal
· 12 minThe environment that conditions your nervous system
- 4→
What gets in the way
· 14 minCaffeine, alcohol, screens, worry
- 5→
A 7-day experiment
· 16 minNot "changing your life". One week. Data.
Window of tolerance
55 minWhen you're "above", when you're "below", and what to do about it
The body as foundation
55 minMovement and food not as discipline — as regulation
Cognitive flexibility
55 minNot "positive thinking". Flexible thinking.
- 1→
How we think in burnout
· 14 minThe cognitive distortions of an exhausted brain
- 2→
Defusion — separating a thought from the truth
· 13 minDon't change the thought. Change your relationship to it.
- 3→
Restructuring
· 14 minNot "positive" — realistic
- 4→
When to let a thought go
· 14 minNot everything needs processing
Emotional granularity
50 minThe more precisely you name it, the less it has hold of you
Psychological flexibility
55 minThe ability to move through difficulty without losing your direction
- 1→
What psychological flexibility is
· 12 minThe six processes, briefly
- 2→
Acceptance, not resignation
· 14 minOne of the most misunderstood ideas there is
- 3→
Acting under difficulty
· 13 minWhen your values have to lead, not your feelings
- 4→
Change that lasts
· 16 minWhy most people go back — and how not to be one of them
Sustainable routines
50 minStructure that serves you — not structure you have to serve
- 1→
Routines as freedom
· 12 minNot a cage, not discipline — a release
- 2→
The five foundations
· 14 minA minimal routine — one anyone can manage
- 3→
Flexibility inside the routine
· 12 minNot "the perfect day". The real one.
- 4→
When it all falls apart
· 12 minBecause sometimes it will. And that isn't a catastrophe.
Focused challenges
Short day-by-day programs on a specific theme. They fit best around the related module, but you can start them any time.