Format & schedule
One live session a week. A small exercise every day.
The course runs on two rhythms at once: a weekly live session where the group talks through that week's theme, and a short daily exercise that fits inside a meal already happening.
The live session
What actually happens for sixty to seventy-five minutes
Each weekly session opens with a short recap of that week's theme, usually ten minutes, followed by open discussion where participants describe what they tried, what they noticed, and where it fell apart. The facilitator asks questions more than delivers a lecture. Groups stay small enough that most people speak at least once per session if they choose to.
Sessions close with a preview of the coming week's focus and the daily exercises attached to it. Anyone who misses a live session receives the recording along with a short written summary, typically within a day.
Week by week
The four-week arc
Daily micro-exercises, explained
The daily exercises are intentionally short, usually between two and six minutes, and they attach to a meal that would happen anyway rather than asking for a new block of time. Monday might ask for one distraction-free bite at the start of dinner. Wednesday might ask for a one-line note about hunger level before eating. Friday might ask for a plate-distance check relative to the screen.
None of these require special equipment or an app subscription. Most are recorded in a simple notebook or a phone's notes app, and several are discussed briefly at the start of the following week's live session.
"Small enough to actually happen on a Tuesday. That's the whole design principle."
Group size stays limited across the four weeks, which keeps live sessions conversational rather than presentation-style. Materials, including exercise instructions and short written explanations of the research covered, are provided in advance of each week so participants can read at their own pace.
Group format
Why small groups instead of a large webinar
A large webinar format works well for one-way information delivery, but this course relies heavily on participants comparing notes about what actually happened when they tried an exercise. That kind of exchange tends to break down in a room of several hundred people, so live sessions are kept in a smaller format where discussion stays possible.
Anyone who prefers to listen without speaking is welcome to do so. Participation in discussion is never required, and written materials cover the same ground for anyone who processes information better on the page than out loud.
Questions about the schedule or format
If you're weighing whether the weekly time commitment fits your schedule, or want more detail on how live sessions are recorded and shared, reach out directly.
Contact Beyuli