Sample Sessions
Choose the moment closest to yours and press play. These samples are ready-made, so you can hear the voices and the format. Once you start a plan, every session is built around you.
Handling life's pressures | Sleep and rest | Addressing negative habits | Goal setting |
Confidence and self-image | Life transitions | Letting go
Ready to Choose?
Before you press play:
Put your headphones on first. You'll hear two voices at once, and each ear matters.
Handling life's pressures
Ready Before the Room
Daniel | 32 | Account Director
Recently promoted. In nine days he pitches to a client's leadership, the first time without his manager in the room. He has rehearsed many times and knows the material well, and every time he pictures the room, his stomach drops.
Steady While It's Messy
Grace | 41 | Operations Lead
A client's shipment is three days late, and she needs to present the recovery plan at 9 a.m. tomorrow. She has worked late, checked every detail herself, and stayed on every channel.
Saying it
Lin | 21 | University Student
She wants to switch from accounting to design, and she has put off telling her parents twice. She has drafted what to say and practiced with a friend.
Sleep and Rest
Closing the day
Marcus | 39 | Engineering Manager
With a team spread across time zones. He logs off at 6:30 p.m., sends a "just one" reply at 9, and at 11:30 he's still writing tomorrow's list in his head. He has tried a no-phone-in-bed rule, no coffee after lunch, and a wind-down routine.
An Evening That's Yours
Sarah | 42 | Project Manager and parent of two
At 5:45 p.m., a colleague asks her to take on one more task. At 8:30, the school asks for volunteers, and at 9, a family member needs a favor for the weekend. She says yes each time, and by 10 p.m., the only time left for her is when she wakes up. She blocks time for herself on her calendar, then moves it for other people.
Permission to Stop
Leah | 22 | Final-Year Student
Her last exam was on Friday. She planned to take Sunday off, and by 2 p.m., her notes were open again. Her planned rest days usually turn into study days.
Addressing Negative Habits
Struggling to Lose Weight
Ryan | 36 | Sales Rep
He travels two days a week. On Monday, he starts again with a clear plan. By Thursday night, in a hotel room after a long day, he orders takeout and tells himself he'll restart on Monday. He has tried meal prep, tracking apps, a challenge with a colleague, and a gym membership.
Goal Setting
Where You Left Off
Nadia | 47 | HR Business Partner
For three years, she has meant to finish an online garden design course. On the first of the month, she starts with a new notebook and a fresh plan. In week three, two busy weeks mean she misses two lessons, and instead of picking up at lesson six, she decides to wait and start again from the beginning next month. She has tried color-coded schedules, telling a friend, and getting up an hour early.
Confidence and Self-Image
A Kinder Voice
Emma | 34 | Marketing Manager
She was promoted eight months ago, with strong reviews. On Wednesday, her director says well done on the campaign, and she assumes they're being kind. That night she replays the one slide that went slightly wrong, not the praise. She has worked late, rehearsed every meeting, and kept a list of compliments.
Life Trasintions
The Usual Place
Ben | 29 | Product Designer
Four months ago, he moved to a much bigger city for a job he really wanted, and it's going well. On Sunday afternoon, he walks out for coffee and realizes he has no usual place to go, and his weather app still shows his old city first. He has said yes to every after-work invitation, joined a running club for two weeks, and called home every Sunday.
Letting Go
Space Ahead
Claire | 41 | Office Manager
Her partner of nine years moved out five months ago; it was mutual and civil. One Sunday evening at the supermarket, she realizes she's been buying for two again. She has leaned on friends, started a hobby class, moved the furniture around, and deleted old messages.
Remembering With Warmth
Tom | 52 | Secondary School Teacher
His father died four months ago, after a long life. Tom handled the funeral and the paperwork, and everyone says he's coping well. On Saturday morning, he drives past his father's street out of habit and almost turns in. He has kept busy, cleared the house quickly, and saved his father's voicemail without playing it.
Ready for sessions built around you?
Choose the plan that fits what you're facing, or go deeper with the 90-Day Protocol. Every plan and Protocol starts with onboarding, and each session builds on the last.
