This is an eight-session course in deliberately rebuilding how you respond to pressure and confusion — not therapy, not generic resilience training, but an applied method for retraining automatic reactions on purpose, rather than leaving them to run unexamined.

It has been applied with people mid-disruption — a job lost, a role changed, an identity in question — and equally for people who aren't in crisis but are worn down by constant, undifferentiated demand on their attention and don't know what to cut. This can also apply for teams where the demand is shared and the choices about what to cut are partly collective.

What you leave with:

• A working practice for telling what's actually draining you from what's nourishing you — practiced across the sessions, yours to keep using.

• Structured, repeated practice retraining your automatic response to pressure and confusion — not suppressed, not toughened, deliberately worked on.

• A small peer group who know part of your situation, and can support one another afterward.

• One private one-to-one session, applying all of this to your actual circumstances, not general principles.

• Your own Ledger, started and built across the eight sessions — yours to keep using afterward.

  None of this stays in the room. It's built to be carried into the actual decisions and pressure you're already living with.

Eight sessions, 90 minutes each — including a 15-minute break — live, small groups.

Delivered online, worldwide — or on premises for a single organization. Ideal group size is twelve to twenty-five.

One private reflective session is included — a one-to-one conversation, held separately from the group.

€3,800 per person, payable in full, or in three instalments of €1,267.

On-premises:

A 2 - 4 day intensive, for groups: 4 hours a day, typically for 12 - 20 participants. From €6,500 per day, plus travel and accommodation at cost; for the facilitator and for larger groups possibly an assistant. Send an inquiry to hello@intervalinstitute.com

Eight seats - online. The course runs cohorts at intervals once six participants are confirmed — reserve your spot.

Sessions run on Wednesdays - begin at 3pm Reykjavík time, year-round — Iceland doesn't observe daylight saving.

UK — 3pm in winter, 4pm in summer
Central Europe — 4pm in winter, 5pm in summer
US Eastern — 10am in winter, 11am in summer

Most things sold as resilience training ask you to add something: another habit, another app, five more minutes before you've even had coffee. This starts the other way. Before anything gets added, we look hard at what's already draining you and cut it — deliberately, the way you'd finally take a diet seriously if you meant it. What's left gets room to actually reach you.

The method itself comes from over a decade spent directing programs for adults navigating unemployment and identity change, watching closely what actually moved a room and what didn't. In late 2018, I built my own course from everything that had taught me — and it worked better than anything that came before it.

What happens in the room from there is hard to describe accurately on a page, only that it happens again and again, and it's the kind of thing people in the room can verify for each other afterward. In one course, someone who couldn't read and a woman with a doctorate were reached by exactly the same material, in the same ninety minutes.

This isn't edutainment. You won't be stimulated every minute, and that's on purpose — constant stimulation with nothing underneath it is a large part of what's wearing people out in the first place.

This isn't always comfortable, the way real training in sport isn't always comfortable. In a live group course, there will be moments of inner disconnect — that's normal, not a sign the session has gone wrong. When it happens, don't check out. Get curious instead. This is often the sign that something underneath is shifting, working something out before it has words yet. We treat it as most valuable information.