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​​​​​​​NIORA Wellness Method 

CALM & FOCUS RESET​

wellness coaching sessions example​​

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What You’ll Walk Away With

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• Rapid-response techniques to help calm anxiety, derail cravings, get-started with tasks and think more clearly.

• A regulated nervous system that toggles between effort and recovery, instead of permanent overdrive.

• Healthier eating and drinking patterns, deeper sleep, and sharper executive function thanks to scientific exercises.

• A repeatable routine you can run indefinitely — or tune-up with a single refresher session whenever life throws a curve ball.

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​Session 1 - Map Your Challenges and learn one Daily Sustainable Ritual *​

• Trace how stress → anxiety → poor sleep → food/drink coping → unfinished tasks affect your life.

• Complete a Daily Snapshot Log that tracks daily habits regarding moods, food, alcohol, tasks, sleep, etc.

• Quick win: the 3-minute Breathing Reset that helps regulate your nervous system to calm you down quickly.

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Session 2 – Break the Automatic Triggers and learn one 

Daily Sustainable Ritual *

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• Identify high-risk moments for stress-eating, impulse drinking, doom-scrolling or avoidance.

• Learn the “Stop–Shift–Stay” micro-pause to reroute urges in under 60 seconds.

• Introduce Movement Interrupts: 60-second walk-abouts or stair climbs that help lower craving intensity and anxiety, boost your mood, and improve learning skills and memory.

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Session 3 – Master the Mind & Urges and learn one 

Daily Sustainable Ritual *

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• Learn and use scientific skills and methods: Dialectical Behavioral Therapy (DBT) [emotion-regulation: Check-the-Facts, Opposite Action, TIPP for acute distress].

• Motivational-Interviewing: to help understand and address potential causes for unhealthy eating, drinking, sleeping, movement, etc.

• Script a “24-Hour Rescue Plan” for days that wobble off-track.

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Session 4 – Move for Brain-Power and learn one 

Daily Sustainable Ritual *

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• Craft a Cognitive-Boost Workout Formula:

  • 150 min/week of moderate-intensity cardio (e.g., brisk walking, cycling) to lift executive function and memory.

  • Two 15-min “brain-sprints” (interval bursts) to spike brain activity and creativity.

  • Daily 3-min mobility breaks to clear mental fog and reset posture.

• Learn how exercise attenuates anxiety by reducing amygdala reactivity and raising mood-stabilising neurotransmitters.

• Design a realistic movement ladder: from “zero” days to four active days without shaming or all-or-nothing traps.

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Session 5 – Fuel, Recover & Beat Burnout and learn one 

Daily Sustainable Ritual *

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• Build a Stabilising Meal Blueprint: to steady glucose (and thus will-power).

• Set an alcohol “cut-off” (or alcohol-free streak) that protects REM and post-workout recovery.

• Swap procrastination’s short-term anxiety relief for 90-Second Starts and Time-Box Sprints that create momentum.

• Establish a Burnout Buffer: non-negotiable recovery blocks (movement, daylight, social micro-doses) baked into the week.

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Session 6 – Integrate Your Personal Life-Code and learn one 

Daily Sustainable Ritual *

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• Combine the most effective tools into one 20-minute daily routine:

  • Morning: breath-plus-mobility primer, task triage.

  • Mid-day: 10-min cardio snack + protein-rich refuel.

  • Evening: tech-off wind-down, craving-diversion kit, gratitude jot.

• Draft a 90-day follow-up plan with tracking, accountability check-ins and relapse-prevention scripts.

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* Daily Sustainable Rituals

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1. Stress and Energy Management Challenge

Goal: Build daily habits that regulate cortisol, boost energy naturally, and reduce tension.

Sample Activities:

• Morning breathing session (5 minutes)

• Midday walking break (15 minutes)

• Caffeine curfew at 2 PM

• Evening screen-free wind-down (30 minutes before bed)

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2. Burnout Recovery Challenge

Goal: Rebuild physical and emotional reserves after prolonged stress.

Sample Activities:

• Daily restorative yoga or stretching (10–20 minutes)

• Journaling 3 things that gave joy/meaning

• Set boundaries around work hours

• 1 screen-free evening per week

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3. Insomnia & Better Sleep Challenge

Goal: Create and reinforce a sleep-supportive routine.

Sample Activities:

• Consistent sleep/wake time (+/- 30 mins)

• 1 hour no screens before bed

• Herbal tea ritual (chamomile, lemon balm)

• Bedroom audit: dark, cool, no blue light

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4. Anxiety Relief & Emotional Regulation Challenge

Goal: Learn tools to soothe the nervous system and handle emotional spikes.

Sample Activities:

• Grounding exercises (5-4-3-2-1 method)

• EFT tapping or breath work session (10 mins/day)

• Daily mood log + trigger notes

• Practice the “Name It to Tame It” technique

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5. Overcoming Procrastination & Boosting Productivity

Goal: Replace avoidance behaviors with clarity and small action.

Sample Activities:

• Daily 25-minute focus sprint

• End-of-day 3-task list for tomorrow

• Morning 2-minute “why am I resisting?” journal

• Accountability check-in partner (weekly)

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6. Break Free From Food or Alcohol Loops

Goal: Build awareness, compassion, and new coping strategies.

Sample Activities:

• “Pause & name” practice before indulging

• Evening craving journal (what do I really need?)

• Swap with a soothing non-food ritual (walk, music, etc.)

• Guided audio to sit with urges

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7. Cultivate a Calmer, Kinder Relationship with Your Body

Goal: Shift from body control to body connection.

Sample Activities:

• Daily body appreciation prompt

• Gentle movement for joy (not outcome)

• Wear clothes that feel good now

• Media detox: un-follow “ideal body” accounts

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