Mindspan Self-Care · course

Self-Care · structured course

Self-Care

Sustainable practice — rhythms, recovery and boundaries that hold.

Course map · Orientation

Course map

Stage 1 · Orientation

How the course works and what is coming.

0. Orientation

How this course works, what is coming, and how access works.

0/4

How Self-Care works~4m

What Self-Care will cover~3m

Orientation check (optional)~4m

How access works~2m

Stage 2 · Load, boundaries and recovery

Read the load pattern, write a boundary that holds, and build a seven-day recovery plan.

1. Load Scan

Separate ordinary tiredness from a pattern that needs a workload, supervision, or support decision.

0/2

Reading the Load Battery~7m

Check — Load Scan~3m

2. Map the load

Read the Load Battery across five gauges, tell workload from recovery debt from a values conflict, and let the decisive cue route you to a plan or to support.

0/6

Setup — The Load Battery~6m

Worked Example — Reading a Full Battery~7m

Faded Practice — Finish the Read~6m

Independent — Run Your Own Battery~8m

Transfer — Your One-Line Overload Rule~5m

Check — Map the Load~5m

3. The Recoverable Week

Budget a realistic week across sleep, movement, attention, social connection and admin load — with a feasibility check and a review date.

0/6

Setup — The Week as a Recovery Budget~7m

Worked Example — Allocating a Borrowed Week~7m

Faded Example — Fill the Allocation~6m

Independent — Recovery Budget Builder~8m

Transfer & Review — Feasibility Checkpoint~6m

Check — The Recoverable Week~4m

4. Boundary Script

Write a brief, respectful limit that protects quality without abandoning obligations.

0/1

Worked Example — Boundary Under Pressure~6m

5. Boundaries & scripts

Read a request honestly, say no without rupture, use the pause, build a four-field script with tone variants, and escalate when a boundary keeps being crossed.

0/6

The Anatomy of a Request~7m

Worked Example — Saying No Without Rupture~6m

Faded Example — The Pause~6m

The Boundary Script Builder~8m

Transfer — When a Boundary Is Crossed~7m

Check — Boundaries & Scripts~5m

6. Recovery Plan

Create a seven-day recovery plan with a review date and an escalation threshold.

0/2

Faded Example — Recovery Debt~6m

Check — Recovery Plan~2m

Stage 3 · Maintenance and early response

Catch a drift early, run an If-Then plan, and know when professional or emergency support is needed.

7. Maintenance & early response

Catch a drift early, run an If-Then plan, and know when professional or emergency support is needed.

0/5

Setup — Reading Early Warning Signs~6m

Worked Example — The If-Then Plan~7m

Faded Example — Complete the Plan~6m

Independent Task — Build Your If-Then Plan~7m

Review — Maintenance & Early Response~4m

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