Embedded Files
Integration
12 months
What's included in the Integration phase:
Months 1–3
Onboarding session (1.5 hrs)
Living Wellness Plan 1:1 review (1.5 hrs)
Printable habit cards
Twice monthly 1:1 health coaching sessions (25 min)
Twice monthly 'Pattern Breaker' group health coaching sessions (60 min) + workgroup chat
Nightly journal & daily check-ins with your coach (7–10 min/day)
Months 4–12
Monthly 1:1 health coaching sessions (50 min)
Twice monthly peer-led goal-support groups (60 min) + workgroup chat
Coach consulting via email (up to 3 questions/mo)
Nightly journal & daily check-ins with your coach (7–10 min/day)
Custom AI access: Phineas, our 24/7 custom AI support agent
Small class size: Your cohort is limited to a max of 8 students to ensure personalized attention
Online graduation: Celebrate how far you've come in just one year with the 7 other women who stood by your side
We invite you to invest a little time chipping away at your goals every day, with support. Results may include a longer, healthier, more meaningful life that's equally grounded in service and self-care.
Frequent questions
When do the cohorts start?
The first 'Student Founders' cohort kicks off in early August 2026.Second in early February 2027. Exact dates tbd.Early February and August going forward, God willing.
What's the time commitment?
~5 hours per month for 6 months for onboarding, 1:1 and class coaching calls, nightly journaling, daily check-ins, and optional self-directed research.We encourage you to think of this not as time spent, but as an investment.The real work is, of course, integrating Tiny Habits® and SMART goal actions that bring your transformation to life!Ultimately, like any meaningful pursuit, the more energy you put in, the more you get back.
Tiny Habits® is a registered trademark of B.J. Fogg, Ph.D.
Tiny Habits® is a registered trademark of B.J. Fogg, Ph.D.
What if I have a life emergency?
We get it. Sometimes the shit hits the fan. But noodle on this: The most profound growth actually happens when you're using your new skills in hard times. During a crisis, your self-care skills are your anchor, helping you to stay afloat.And because your Living Wellness Plan is built on Tiny Habits® and personalized for your life specifically, you'll already have a fallback "maintenance mode" at your fingertips. It's 100% okay to do the bare minimum so you don't lose your momentum. That's how to get from contemplation to transformation — not by pausing until it’s over. The whole point of this phase is to equip you with the knowledge, skills, practice, and support so that when the water rises, you break out your snorkel and fins.
What if I don't have a plan yet?
No problem. Access to planning materials and support in the Groundwork phase are included in the Integration phase. Simply complete the Groundwork phase to create your Living Wellness Plan first. You'll have 12 months' access, and you're free to complete your plan, or tweak it, whenever you want.Then start Integration in February or August, whichever works best for you.
The 5KR Program®
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