Five-Day Reset
Five small days. One lasting shift.
By the end you will be able to hold one small daily practice that steadies you when everything feels like too much.
Part of the AURIS approach to identity, stability and human development.
- Foundation
- Free
- Certificate on completion
- About 50 minutes
When life feels overwhelming, don’t try to fix everything at once. Begin with one small step each day and start rebuilding momentum.
This course is free. You will be asked to sign in or create a free account, then the first lesson opens.
Who this course is for
“I retired and I expected to feel relieved, not flat.”
Retirement removes routine, contribution and a large part of daily identity at the same time. Flatness is a common response to that, not an ungrateful one.
Where this course fits
- Where it sits
- Step 3 of the four course Foundation, the free starting sequence in AURIS Academy.
- What usually comes before
- Understanding Identity comes first in the Foundation. See that course.
- What usually comes next
- Understanding Change opens when you finish this one. See that course.
A pathway is a suggested order, not a requirement. Nothing here has to be bought to make this course work.
The pathways it belongs to
- Part of the Purpose and What Next pathway: Work gave you a purpose. What happens when it does not any more?
A pathway is a suggested order, not a requirement. This course can be taken on its own.
About this course
A free five day course that turns the AURIS pillars into daily practice: Awareness, Understanding, Regulation, Identity and Stability.
What you will learn
- Notice your own state without judging it
- Understand what your reactions are doing for you
- Use one regulation practice reliably
- Name what you want to carry forward
- Set one routine that holds on a bad week
Why this matters
Primary pillar: Regulation. This course builds Regulation through five days of small repeated practice, because capacity on a hard day comes from repetition rather than from understanding alone.
Course curriculum
5 lessons. The lesson content itself opens once you start the course.
Lesson 1 · about 10 minutes
Day One: Awareness
Practise noticing your own state without judging it or trying to fix it yet.
- Notice your state without judging it
- Record it in a repeatable way
Lesson 2 · about 10 minutes
Day Two: Understanding
Learn that reactions follow interpretation, not just events, and that interpretation can be examined.
- Ask what a reaction is protecting
- Separate the trigger from the meaning
Lesson 3 · about 10 minutes
Day Three: Regulation
Learn one breathing technique properly, practised calm so it is available under pressure.
- Use one breathing practice correctly
- Know when to use it
Lesson 4 · about 10 minutes
Day Four: Identity
Name the values that survived your transition and write a statement that carries them forward.
- Name values that survived the change
- Write a portable self statement
Lesson 5 · about 10 minutes
Day Five: Stability
Design a routine that survives a bad week, not just a good one.
- Design a minimum routine
- Plan for the bad week in advance
What is included
- Audio narration
- Guided reflections
- Interactive exercises
- Practical activities
- Assessment
- Portfolio work
- Certificate on completion
Before you start
None. This course works on its own.
After you finish
You have five practices you have actually tried. Understanding Change explains why some of them will stick and some will not.
Research and evidence
Stoic content added 18 August 2026: LeBon, T., Brown, G., DiGiuseppe, R., Karl, J., Fischer, R., & Lopez, G. (2025). The development and validation of the stoic attitudes and behaviours scale. Cognitive Therapy and Research. https://doi.org/10.1007/s10608-025-10635-9
Common questions
- Is Five-Day Reset really free?
- Yes. It is free to enrol on and stays free. There is no trial, no card and no upgrade needed to finish it, and you only need a free account so your progress and certificate stay with you.
- Do I get a certificate?
- Yes. Finishing the course issues an AURIS Certificate of Completion in your name. It records your learning. It is not a qualification, accreditation or licence to practise, which is what the separate AURIS Practitioner Certification is for.
- How long does it take, and is it self-paced?
- Five-Day Reset is paced on purpose: each lesson opens twenty four hours after you complete the one before it, so there are five short days rather than one long sitting. Nothing expires, so you can pick it up again whenever you are ready.
- Do I need to do anything before this course?
- None. This course works on its own.
Course progression
- Foundation
- Applied
- Practitioner
Third of the four free courses. This also relates to Controlling the Controllables, which builds the same pillar a different way.
Related courses
Previous course
Understanding Identity
Course detailsNext course
Understanding Change
Course details
The evidence behind this course
Evidence status: not yet provided
This course teaches AURIS practice. Published sources for this course have not been recorded yet, so none are listed here. When sources are recorded for this course, they will be listed on this page.
How AURIS interprets it
- AURIS turns the five pillars into five days of small, repeatable daily practice, as the course's own framing states.
What you do with it
- You use one regulation practice reliably and set one routine that holds on a bad week.
Ready to begin?
This course is free. You will be asked to log in or create a free account.