Five-Day Reset

Watch this before you begin

The Reset starts with awareness rather than trying to fix everything at once. This conversation is here to slow the starting point down. Notice what becomes clearer when somebody names what is happening before deciding what to do next.

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 brief daily practices: Awareness, Understanding, Regulation, Identity and Stability. It is designed to help someone notice, reflect and choose a next action; it is not presented as treatment or as evidence that five days causes lasting change.

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.

1. Lesson 1 · about 10 minutes

   Day One: Awareness

   “I noticed tight shoulders while reading an email” is an observation.

   • Separate one observed check-in from an inference about its cause, including a missed observation.
   • Distinguish between a direct observation of an ordinary moment and an inference about its cause, treating any missed check-in as missing information.

2. Lesson 2 · about 10 minutes

   Day Two: Understanding

   If a payment is genuinely delayed, checking the facts and the appropriate support route may be more useful than changing your thoughts.

   • Respond to an example of genuine unfairness without positive reframing or self-blame.
   • Separate an observable event from interpretations and self-blame in an example of genuine unfairness, and identify a practical response such as checking facts or support routes.

3. Lesson 3 · about 10 minutes

   Day Three: Regulation

   If counting increases discomfort, stop and return to ordinary breathing or another tolerable activity.

   • Explain what you would do if counting increases discomfort and why that remains a valid completion.
   • Identify a tolerable alternative activity to use if counting increases discomfort, and explain why stopping or declining the practice remains a valid completion.

4. Lesson 4 · about 10 minutes

   Day Four: Identity

   A chosen value of care might mean asking for help rather than taking another task.

   • Name a chosen value, one behaviour and an example of adapting it when circumstances change.
   • Identify a chosen value, describe one feasible behaviour that expresses it, and define an alternative action when health, energy, or responsibilities alter.

5. Lesson 5 · about 10 minutes

   Day Five: Stability

   Completing a chosen action and feeling calmer are different observations.

   • Write a feasible cue, minimum action and restart after an interruption; distinguish action from hoped-for mood.
   • Draft a plan containing a cue, minimum action, fallback, and restart after interruption, while separating the completed action from a hoped-for mood.

After you finish

Your Five-Day Reset Plan brings together what you noticed, what you learned, an optional regulation choice, a value-led action and a routine you can restart. Results vary; completing an action does not guarantee a change in mood.

Course progression

1. Foundation→
2. Applied→
3. Practitioner

Standalone free five-day practice across all five AURIS pillars. It is an optional entry point, not a compulsory Core step and not presented as treatment or proof that five days causes lasting change.