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welcome to...

THE VAULT

The vault is currently closed!

you'll learn...

  • How to compassionately review the past year.
  • Techniques to structure your 2022 goals.
  • Behavior change tips for making sure you not only set some intentions… but actually follow through this year.

you'll learn...

  • How to reverse engineer your approach to prioritize results.
  • How to build a hierarchy tying big intimidating goals to tiny do-able actions.
  • How to regularly check-in and use the Alliance Coaching Core Four Framework.
  • What to do if you get “off track” – managing adjustment + building persistence.

you'll learn...

  • How self-regulation actually works in the brain (and what resources you need to make it happen).
  • What resistance is, where it could be coming from, and what we can do about it.
  • Evidence-based strategies for in the moment management of behavior (in other works, how to get yourself to do the thing you wanna do).
  • How to use systems & support to make self-regulation feel a little easier.

you'll learn...

  • What failure actual is.
  • How to few failure as neutral data.
  • WHY we’re so freaking obsessed with moments we’ve failed in the past.
  • Made a game plan for becoming better at failing.

you'll learn...

  • Explore the spectrum of time management (from detailed time blocking all the way to short lists) and pick a method YOU want to experiment with.
  • Understand how to build a “calendar skeleton” and why it can help protect your future self.
  • Learn to calendar and plan compassionately and realistically.
  • Discover why you are NOT following your schedule (and how to fix it).
  • Get access to my favorite tips, tricks, systems, apps, and tools for streamlining your time management process.

you'll learn...

  • You’ll understand the difference between a habit, routine, and ritual — and know exactly when to use each one.
  • You’ll know the actual, evidence-based structure of how habits form in the brain (and how to tweak your strategies to make habits form quicker & stronger).
  • You’ll have realistic, compassionate expectations for how often you’ll “adhere” to your habits… and you’ll know how to handle it when you skip a day or when life changes.
  • You’ll be able to connect your habits to your deeper values, so you know what to prioritize and when to adjust.
  • AND, you’ll actually PRACTICE the habit-building skills you learn in the workshop by participating in our 30-day HABIT challenge, hosted via our BRAND NEW Change Academy community space.

you'll learn...

  • Evidence-based typologies of motivation, and when to harness and leverage each one.
  • The psychological BASIS of motivation (AKA, where it comes from) and what common myths and sayings get WRONG about it.
  • The underlying contributors that help people STAY motivated (and recover when it does fade or disappear)
  • And, how to achieve the goals you want and create the behaviors you desire without needing motivation at all.

you'll learn...

  • How to craft your OWN definition of healthy eating that feels empowering rather than restricting
  • The basics of identity psychology and how our identity shifts can directly impact our day to day automatic behaviors
  • How to apply a “deep health” framework to your eating patterns that will help you make more day to day choices you’re proud of
  • Specific tactics for making intentional food decisions

you'll learn...

  • What procrastination really is and where it comes from
  • The connection between procrastination, anxiety, and emotional regulation. 
  • Bonus information on bedtime procrastination (and the evidence-based strategies for going the F*** to sleep). 
  • How to analyze your own procrastination tendencies and make an adjustment plan, AND
  • How our project breakdown tactics contribute to procrastination and what to do to make it better

you'll learn...

  • How to create a sense of mastery or challenge that will drive more effective work processes
  • How to identify external and internal factors that amplify or reduce focus/flow
  • The art of acceptance and connecting with little achievements (using self-efficacy for intrinsic motivation)
  • The importance of setting clear goals and identifying immediate feedback for “achieved” or “done”
  • How to balance novelty & routine

you'll learn...

  • What self compassion REALLY is, and the difference between self-compassion and “letting yourself off the hook.”
  • How to use self-compassion as a tool to be more consistent (or, as we like to say around here, frequent!) 
  • The three evidence-based components of self-compassion, and how to leverage each of them to change your behavior. 
  • How to implement FIVE different evidence-based self-compassion interventions when that critical voice pops up in your brain.

you'll learn...

  • The REAL science behind why we “fall off the wagon” (and why it’s so hard to get back on it).
  • The major difference between “frequent” and “consistent” than can transform your approach to daily behaviors and mindset around habit formation
  • Evidence-based strategies for navigating the “it’s not going to last” mentality when things in your life ARE feeling consistent and routined
  • How to use temporal distancing and other mindset management strategies to re-frame and re-claim your OWN definition of consistency.
  • What “consistency is key” REALLY means, and how to navigate perfectionistic thinking around the idea of consistent effort.