The curriculum
Seven modules. One built room.
You won't read about resilience — you'll build it, one wall at a time. Each module ends with something you make and keep, and the self-assessment runs the whole way through as your before/after proof.
MindfulnessThe gap
Distress ToleranceSurvive it
Emotion RegulationChange it
InterpersonalNot soundproof
Module 0
Foundation: What Resilience Actually Is
4lessons
- 1. Welcome to the Room · 6 min
- 2. The Three Lies About Resilience · 10 min
- 3. Four Walls, Three Traditions · 9 min
- 4. Your Baseline: The 10-Domain Self-Assessment · 12 min
Deliverable: A completed, dated 10-domain self-assessment saved as your baseline.
Module 1
Wall 1 — Mindfulness: The Gap Between Trigger and Reaction
5lessons
- 1. The Gap Is a Skill, Not a Gift · 8 min
- 2. Observe, Describe, Participate · 9 min
- 3. Wise Mind: Where Emotion and Logic Meet · 8 min
- 4. Your Sensory Anchor · 10 min
- 5. Practice: The 3-Minute Reset · 7 min
Deliverable: A 7-day log of one 3-minute grounding practice per day, with a one-line note on what shifted.
Module 2
Wall 2 — Distress Tolerance: Surviving the Moment You Can't Fix
5lessons
- 1. You Don't Have to Fix It to Survive It · 8 min
- 2. TIPP: Changing Your Body Chemistry Fast · 10 min
- 3. ACCEPTS: Getting Through the Spike · 9 min
- 4. Radical Acceptance Is Not Approval · 9 min
- 5. Build Your Crisis Survival Card · 8 min
Deliverable: A wallet-sized card listing the learner's own TIPP + ACCEPTS moves and one acceptance statement.
Module 3
Wall 3 — Emotion Regulation: Changing the Pattern Over Time
5lessons
- 1. The 90-Second Wave · 8 min
- 2. Name It to Tame It · 7 min
- 3. PLEASE: Lower Your Vulnerability · 9 min
- 4. Opposite Action · 9 min
- 5. Behavioral Chain Analysis · 12 min
Deliverable: A completed behavioral chain analysis on one real episode from the learner's week.
Module 4
Wall 4 — Interpersonal Effectiveness: The Room Is Not Soundproof
5lessons
- 1. Three Things You Want From Every Interaction · 7 min
- 2. DEAR MAN: Ask for What You Need · 11 min
- 3. GIVE and FAST: Keep the Relationship and Yourself · 9 min
- 4. De-escalation: Blending With a Hot Conversation · 9 min
- 5. Script It, Then Say It · 9 min
Deliverable: One real ask scripted with DEAR MAN, delivered in real life, then debriefed in writing.
Module 5
Making It Stick: Neuroplasticity and Deliberate Practice
4lessons
- 1. Why Repetition Rewires You · 8 min
- 2. The Practice-to-Perception Lag · 8 min
- 3. Your 15-Minute Daily Practice · 10 min
- 4. When You Miss a Day · 6 min
Deliverable: A 7-day tracked log of a 15-minute daily practice the learner designed from the four walls.
Module 6
Your Resilience Room: Integration and Personal Protocol
4lessons
- 1. Re-Take Your Assessment · 9 min
- 2. Assemble Your Protocol: All Four Walls · 11 min
- 3. The Room Is Already Inside You · 8 min
- 4. Keep It Standing · 7 min
Deliverable: A one-page protocol pulling one go-to move from each wall + a before/after assessment comparison.