Built around your actual week
Not an ideal week, a template week, or a routine borrowed from somebody else. We start by mapping how your days genuinely run, including the parts you would rather not admit to, and design from there.
Wellness coaching, one to one
Habits that survive a real week, not just a good one.
Full Spectrum Coaching works across stress, sleep, nutrition and mindset together, because they were never separate problems. We map how your week actually runs, find the one change carrying the most weight, and build it until it stops taking effort.
- Free 20-minute intro call
- Four assessments, no sign-up
- A written plan after every session
One plan, four areas
- Stress
- Sleep
- Nutrition
- Mindset
We start wherever the constraint actually sits, which is rarely where people expect it to be.
The approach
Why it is called Full Spectrum
Sleep, stress, food, movement and mindset are not five separate projects. They are one system that keeps handing problems to itself. Fix one in isolation and the others quietly pull it back.
- 01
See the whole picture
Stress, sleep, food, movement and mindset are one system. Most plans fail because they treat one part in isolation. We start with an honest map of all five and find where the real constraint sits, which is rarely where people expect.
- 02
Find the one lever
From that map, one change almost always carries more weight than the rest combined. Often it is unglamorous: a fixed wake time, a proper lunch, a genuine end to the working day. We start there rather than everywhere.
- 03
Make it survivable
A habit only counts once it survives a bad week. We shrink it until it is almost too easy, build in the version you use when everything goes wrong, and hold it until it stops needing thought.
- 04
Widen the spectrum
With one thing steady, the next is far easier. We move outwards through the other areas, adjusting as your life changes, until the whole picture holds together without constant management.
What you get
Coaching designed for the week you actually have
Five things that make the difference between a plan that reads well in January and one that is still running in October.
One change at a time
Overhauls collapse. We work on the single change with the most leverage, hold it until it stops requiring effort, and only then add the next one. Slower on paper, far faster in practice.
Habits with a bad-week version
Every habit we build gets a stripped-back form for the weeks that fall apart. That is what keeps a difficult fortnight from erasing three months of progress.
Progress you can actually see
You take the same assessments at the start, the middle and the end. When motivation dips, and it will, you have evidence of movement rather than a feeling to argue with.
Support that does not end at the session
A written plan after every conversation and message support in between, so the momentum does not depend on remembering what we said a fortnight ago.
Start here, free
Four short assessments, results on the spot
Three to five minutes each, no sign-up and nothing held back behind an email address. Take one to see where your attention is best spent first.
- Load and recovery4 min
Stress & Recovery Check
Stress is not the problem on its own. Trouble starts when the load keeps arriving and the recovery never does. This check looks at both sides of that equation across a normal week of yours.
Start Assessment - Sleep and rhythm3 min
Sleep Quality Quick Screen
A short screen covering how you fall asleep, how you stay asleep, and how you feel when you wake. It looks at the whole twenty-four hours, because sleep is shaped long before bedtime.
Start Assessment - Eating patterns4 min
Nutrition Habits Snapshot
No food diary and no judgement. This snapshot looks at the shape of your eating: timing, structure and how steady your energy is between meals, which is usually where the real answers sit.
Start Assessment - Values and routine5 min
Lifestyle Alignment Quiz
The widest of the four. It asks how closely your actual week matches the life you would say matters to you, and where the gap is costing you most. Useful if you are doing everything right and still feel off.
Start Assessment
In their words
What changed, in the words of the people it changed for
Different starting points, different lives, the same method underneath.
I came in convinced I needed more discipline. It turned out I needed lunch. We moved one meal, changed what was in it, and within three weeks the afternoon crash that had run my life for years simply stopped happening. The rest of the twelve weeks built on that, and I finished with a routine I have kept for over a year.
Maya R.
Operations manager, two children
Achieved: Stopped the 4pm crash and got her evenings back
Full Spectrum Programme
Six sessions, one topic, no fluff. The thing that worked was not a bedtime routine, it was a fixed wake time and getting outside before nine in the morning, which I would never have chosen myself. I stopped dreading bedtime somewhere around week four.
Daniel K.
Software engineer
Achieved: Cut time to fall asleep from over an hour to under twenty minutes
Foundations
Every previous plan I had tried assumed I would be at home. This one was designed around the fact that I am often not. We built a stripped-back version of everything for travel weeks, and that single idea, having a smaller version rather than an all-or-nothing one, is what finally made it stick.
Priya S.
Consultant, frequent traveller
Achieved: Built a routine that survives a week of travel
Full Spectrum Programme
Questions
The things people ask before they book
Coaching, assessments and what actually happens once you start. If your question is not here, ask it on the call.
Still weighing it up? The intro call is free and there is no obligation afterwards.
Book a CallNot sure where to start? That is what the call is for.
Twenty minutes, no charge, nothing to prepare. Tell me what is going on and I will tell you honestly whether coaching would help and which package fits.