Personalized 1:1 Coaching for individuals.
Behavior doesn't change by accident. It changes by design.
This program is built on behavioral science, cognitive psychology, and neuroscience applied across eight evidence-based dimensions of well-being: physical, emotional, intellectual, occupational, environmental, social, financial, and spiritual. Because behavior doesn't exist in a silo. It runs through every area of your life.
Using frameworks from cognitive-behavioral theory, motivational interviewing, and self-determination theory, we start where most programs don't - with the actual mechanisms behind your patterns. We identify what's driving your current behavior, what's blocking change, and what needs to shift for results to stick.
Each session combines assessment, behavioral tracking, and reflective inquiry. Progress is measurable. Goals are yours. We work on the things that actually move the needle, emotional regulation, executive functioning, stress adaptation, cognitive flexibility, energy management, and relational dynamics, all grounded in psychophysiological and neuroplasticity research.
Your individualized plan is a living framework. Built on principles of neuroplasticity, systems thinking, and evidence-based behavior modification, it evolves as you do. We analyze, refine, and recalibrate - continuously - so that resilience, confidence, and performance capacity aren't outcomes you hope for. They're outcomes you build.
General Program Structure | 4 Steps
step1
ASSESS THE PATTERN
We start by mapping the full picture. The IHLA examines eight dimensions of your health and lifestyle to identify where your patterns are rooted, not just what's happening, but why.
step 2
BUILD THE MECHANISM
Insight without a system changes nothing. We translate your results into a personalized behavior change plan; specific, science-backed, and built around how your brain actually forms and breaks habits.
step 3
EXECUTE IN REAL LIFE
This is where the work happens. You apply tools directly to your daily environment; restructuring routines, removing friction, and using evidence-based techniques to interrupt the patterns that keep repeating.
step 4
OWN THE PROCESS
The final stage is about long-term independence. You’ll learn how to self-assess, self-correct, and stay aligned with your goals, even when life gets busy. We’ll build reflection and tracking habits so you can understand what works for you, and adjust confidently. By the end, you’ll have the tools, mindset, and self-awareness to guide your own growth.
The goal is simple; to help you become your own coach, maintaining balance and performance with clarity and confidence.
results you can expect
3 MONTH PROGRAM
The Behavior Change Method
Most patterns don't break on their own - they break when you understand what's driving them.
This 12-week coaching process combines scientific assessment, behavioral analysis, and evidence-based tools to identify exactly what's keeping you stuck and build a concrete plan to change it. Every session is structured, every tool is personalized, and every step is grounded in behavioral science and neuroscience research.
A 30-minute Discovery Call is required before joining. This conversation ensures alignment, readiness, and clarity on whether The Behavior Change Method is the right fit for your goals.
Program Structure: • Pre-Evaluation Session (1h): A one-on-one consultation to define your current goals, challenges, and desired outcomes. This conversation establishes your baseline and ensures that the program is tailored to your unique context. • IHLA Questionnaires: You’ll gain access to eight evidence-based questionnaires (280 questions total) assessing your current state across physical, emotional, intellectual, social, spiritual, occupational, environmental, and financial dimensions. These results provide the foundation for your personalized coaching plan. • Evaluation Session (2h): We’ll review your IHLA results in detail, interpret patterns, and identify key focus areas using a science-backed framework. By the end, you’ll have a clear map of your current profile and specific targets for recalibration. Active Coaching Phase: • 12 Weekly 1:1 Sessions (1h each): Focused, goal-oriented sessions integrating techniques from behavioral psychology, neuroscience, and performance coaching. Each session builds on the last, supporting steady growth and accountability. • Practical Resources: Throughout the process, you'll receive curated materials including: stress-regulation and focus exercises grounded in cognitive-behavioral and nervous system research, nutrition and sleep protocols based on current behavioral health science, and behavioral activation plans designed to strengthen motivation, reduce friction, and build follow-through. • Assignments & Integration Tasks: Between sessions, you’ll apply tools in real-life scenarios, turning theory into practice. These assignments are personalized to your lifestyle, learning style, priorities and dimensions you’re working on improving. • Text & Email Support: Ongoing communication for accountability, troubleshooting, and encouragement between sessions. You’ll never be left without support or direction. Program Summary: Duration: 12 weeks Total Coaching Time: 15 hours of 1:1 sessions Includes: Assessment, personalized plan, exclusive resources, and ongoing support.
6 MONTH PROGRAM
The Behavioral Optimization Protocol
The Optimization Path is an in-depth, science-driven coaching experience designed for individuals ready to create lasting, measurable transformation across all eight dimensions of wellness.
Over six months, we’ll build a comprehensive framework that helps you strengthen resilience, optimize energy, enhance cognitive and emotional performance, and create sustainable systems that support your personal and professional growth.
Through a combination of assessment, weekly coaching, and evidence-based tools, this program moves beyond short-term change, it’s about developing the mindset, structure, and self-regulation needed for long-term optimization.
A 30-minute Discovery Call is required before joining. This conversation ensures alignment, readiness, and clarity on whether The Behavioral Optimization Protocol is the right fit for your goals.
Program Structure: Pre-Evaluation Session (1h): A one-on-one consultation to map your current patterns, identify your core challenges, and define what meaningful change looks like for you. This conversation establishes your behavioral baseline and ensures the program is built around your specific context. IHLA Questionnaires: You'll complete eight evidence-based questionnaires (280 questions total) evaluating your current state across all eight dimensions of health and lifestyle; physical, emotional, intellectual, social, spiritual, occupational, environmental, and financial. This creates a precise, data-informed starting point for your personalized behavior change plan. Evaluation Session (2h): Together we'll review your results in detail, identify the key patterns driving your current behavior, and translate insights into clear, actionable strategies. By the end you'll have a precise map of where change needs to happen and why. Core Coaching Phase: 24 Weekly 1:1 Coaching Sessions (1h each): Structured, goal-oriented sessions drawing from behavioral psychology, neuroscience, and cognitive science. Each month builds on the previous one, guiding you through progressive phases of pattern recognition, behavioral restructuring, real-life integration, and long-term optimization. You'll develop the cognitive flexibility, self-regulation skills, and environmental design strategies needed to make change stick. Practical Tools & Resources: Throughout the program you'll receive a curated toolkit including: nervous system regulation and focus exercises grounded in cognitive-behavioral and neuroscience research, sleep, recovery, and nutrition protocols based on current behavioral health science, habit-design and environmental restructuring frameworks, behavioral tracking and self-monitoring journals, and evidence-based micro-practices for stress, attention, and motivation, each tailored to the specific dimensions you're working on. Every resource bridges scientific research with immediate real-world application. Assignments & Real-Life Application Tasks: Personalized weekly assignments help you implement behavioral strategies directly into your daily life, turning insight into action and reinforcing new neural pathways through consistent practice. Continuous Accountability & Support: Structured text and email follow-up between sessions ensures consistent accountability, progress tracking, and course correction when needed. You'll always know where you stand and what to do next.
INTEGRATIVE ASSESMENT
IHLA Evaluation
Patterns don't exist in isolation, they run through every dimension of your health and lifestyle.
The IHLA is a structured, data-informed evaluation that maps your current behavioral landscape across eight evidence-based dimensions, pinpointing exactly where friction exists, where your energy is being depleted, and where targeted change will have the greatest impact.
By the end, you'll have a precise, science-backed picture of what's driving your current patterns and a clear foundation for building a behavior change plan that actually addresses the root cause.
Pre-Evaluation Session (1h): A one-on-one conversation to identify your current patterns, challenges, and behavioral goals. This sets the context for interpreting your results accurately and ensures the evaluation is framed around what matters most to you. IHLA Questionnaires: You'll receive online access to eight evidence-based questionnaires covering all eight dimensions of health and lifestyle - 280 questions total in order to complete at your own pace within a week. Evaluation Session (2h): Together we'll review your results in detail, identify the behavioral patterns and friction points the data reveals, and translate findings into a clear, actionable picture of where change needs to happen and why. Post-Evaluation Session (45min): An optional follow-up session to revisit insights once you've had time to sit with the findings. Sometimes the most important realizations surface after the initial evaluation and this session ensures nothing gets lost and you leave with full clarity on your next steps.
SINGLE 90-MINUTE BEHAVIORAL FOCUS SESSION
The Pattern Interrupt
Some patterns don't need a 12-week program. They need a spotlight and the right tools. The Pattern Interrupt is a single, high-focus 90-minute session designed for one thing: zooming in on one behavior, one block, or one decision point that's costing you, and rewiring your approach using evidence-based behavioral tools.
No intake process or multi-week commitment. Just one precise, science-backed conversation that cuts straight to the mechanism behind the pattern and gives you a concrete strategy to change it.
This Session is for you if: You know exactly what's getting in your way but can't seem to shift it. You're stuck on a specific decision and need a structured framework to move through it. You've hit a wall in one area and need a focused reset, not a full program. What to expect: We identify the behavioral driver behind the pattern. We analyze the trigger, the automatic response, and the reinforcement loop keeping it in place. We build a targeted intervention strategy using tools from cognitive-behavioral science and behavioral psychology. You leave with a clear, actionable plan, not homework, but a precise behavioral prescription.
ONGOING SUPPORT MEMBERSHIP
FOR FORMER CLIENTS
The Steady State
Behavior change isn't linear. Sometimes life shifts and new pressures emerge. Old patterns can quietly creep back in when you're not looking.
The Steady State is a membership designed exclusively for former clients who want ongoing access to behavioral tune-ups and recalibration sessions.
You prepay for six 1:1 sessions to use over the next twelve months, whenever you need to check in, reset, or work through a new pattern that's emerged.
Why ongoing support matters: Change is a skill, not a destination. Your nervous system, your environment, and your life circumstances are always evolving. Even clients with solid foundations sometimes need a mid-course correction - a conversation with someone who knows your history, your patterns, and your baseline. The Steady State keeps you from starting from zero. Whether you're facing a new life transition, noticing old patterns resurfacing under stress, or simply want to optimize further, these sessions are structured, focused, and designed to get you back on track quickly without the commitment of a full program. Membership details: Six 1:1 sessions (1 hour each) to use within 12 months at your pace. Exclusive access for former clients only.