The Five-Phase Recovery Cycle
A structured, evidence-informed framework that guides you through recovery. Each phase builds on the last, creating momentum and lasting change.
Phase by Phase
A detailed look at each stage and what you'll develop.
Awareness
Duration: Weeks 1–2
Notice the patterns. Name what's happening. In this phase, you'll:
- Map your current state (energy, mood, stressors)
- Identify triggers and repetitive cycles
- Clarify what recovery looks like for you
- Set realistic, personal goals
Many find simply naming their patterns releases tension. Awareness is the foundation.
Grounding
Duration: Weeks 3–4
Build stable foundations. In this phase, you'll:
- Establish morning and evening rituals
- Design your physical environment for rest
- Create a sleep and movement baseline
- Build daily structure without perfectionism
Stability enables change. Small, consistent practices compound over time.
Restoration
Duration: Weeks 5–7
Reconnect with what matters. In this phase, you'll:
- Rediscover joy and meaning in daily life
- Rebuild relationships and social connection
- Explore creative or restorative practices
- Address unfinished emotional work
Recovery isn't just absence of struggle—it's return to fullness.
Integration
Duration: Weeks 8–11
Anchor changes into your rhythm. In this phase, you'll:
- Refine practices that work for your life
- Test resilience in real-world scenarios
- Build accountability and community support
- Prepare for continued growth beyond the programme
Integration ensures changes stick beyond the structured weeks.
Sustain
Duration: Weeks 12+
Maintain and evolve. In this phase, you'll:
- Monitor what works and adjust as needed
- Prevent regression through continued practices
- Explore deeper work or advanced practices
- Support others on similar paths (if desired)
This isn't an ending—it's the beginning of a new rhythm.
How You Progress
Your Personalised Timeline
While the framework follows five phases, your timeline is entirely your own. Some people move through phases in 2 weeks; others take 3. You adjust the pace based on your life, energy, and capacity.
We provide the structure. You provide the commitment. Together, we create sustainable recovery.
Each week includes:
- Framework lessons and tools
- Daily practice recommendations
- Reflection and tracking prompts
- Community or coaching support (if enrolled)
What Makes This Framework Different
Evidence-Informed
Built on research in behavioural change, habit formation, and resilience—not guesswork.
Flexible, Not Rigid
The phases provide structure, but you adapt pace and practices to your unique life.
Sustainable
We focus on building habits you can maintain long-term, not quick fixes.
Transparent
No promises of miraculous change. Clear expectations and honest progression.
The Tools You Get
Every programme includes the same foundational framework. What differs is the level of support.
Core Workbook
Complete framework, daily worksheets, reflection prompts, progress tracker, and resource library—printable and digital.
Video Lessons
80+ lessons walking through each phase, phase transitions, and deepening practices. Watch at your pace.
Planning Templates
Weekly planning sheets, daily intention cards, habit trackers, and reflection templates.
Community Access
Private forum to connect with other participants, share insights, and stay accountable (group programmes).
Coaching Support
Optional or included (depending on programme): guidance from your coach on personalisation and progress.
Lifetime Updates
Framework, tools, and resources update as we learn and evolve. You get access forever.
Ready to Get Started?
Explore our recovery programmes and find the one that fits your life and goals.
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