Centred around scientific strategies for real change.

Theme: “Rediscovering Balance and Self”

Week 1: Understanding Burnout

- Science: Stress cycle (Nagoski sisters), allostatic load.

- Focus: Awareness of physical, emotional, and mental exhaustion.

- Worksheet: Burnout Symptoms Checklist, Daily Energy Log.

Week 2: Identity & Values in Midlife

- Science: Values-based living (ACT Therapy).

- Focus: Reconnecting with who you are beyond roles.

- Worksheet: Values Clarification, Roles & Identity Mapping.

Week 3: Emotional Regulation & Self-Compassion

- Science: Polyvagal theory, Kristen Neff's self-compassion research.

- Focus: Building internal resilience.

- Worksheet: Self-Compassion Journal, Nervous System Reset Practices.

Week 4: Boundaries & Saying No

- Science: Boundary-setting as a protective factor against stress.

- Focus: Guilt-free boundary setting.

- Worksheet: Scripts for Saying No, Boundary Audit.

Week 5: The Invisible Load

- Science: Cognitive load, mental fatigue.

- Focus: Delegation, shared responsibilities.

- Worksheet: Mental Load Mapping, Task Delegation Plan.

Week 6: Sleep, Rest & Recovery

- Science: Sleep hygiene, circadian rhythms.

- Focus: Creating a rest-centered routine.

- Worksheet: Rest Audit, Personalized Sleep Plan.

Week 7: Nutrition & Mood

- Science: Blood sugar regulation, gut-brain axis.

- Focus: Food that fuels versus drains.

- Worksheet: Mood-Food Tracker, Blood Sugar Balancing Basics.

Week 8: Movement & Somatic Practices

- Science: Movement for emotional release (yoga, walking, dance).

- Focus: Gentle, joyful movement.

- Worksheet: Movement Menu, Somatic Check-In Guide.

Week 9: Time Management for Nervous System Health

- Science: Time-blocking, energy management.

- Focus: Reclaiming your time.

- Worksheet: Energy-Based Scheduling Template.

Week 10: Meaningful Connections

- Science: Social connection and resilience.

- Focus: Rebuilding a support system.

- Worksheet: Connection Inventory, Relationship Nourishment Plan.

Week 11: Creating Sustainable Rhythms

- Science: Habit formation (BJ Fogg, James Clear).

- Focus: Rhythms > routines.

- Worksheet: Habit Stacking Plan, Weekly Rhythm Tracker.

Week 12: Integration & Forward Planning

- Focus: Review, celebrate wins, plan for maintenance.

- Worksheet: 30-Day Recovery Maintenance Plan, Reflections & Gratitude.