Understand. Choose. Practice. Adjust.
The same four steps, run in a loop, for as long as you are working together. Nothing here depends on you having a perfect week.
How coaching works
Six connected pillars. One workable next step.
We look at the full picture, choose the area that can help most right now, and build from there.
Understand
We look at the whole picture across all six pillars — including what your week actually looks like, not the idealized version.
Choose
We pick the one area that will help most right now. One. You will never be asked to overhaul all six at once.
Practice
You run a small experiment with a clear cue, a specific action, and a fallback version for the days that fall apart.
Adjust
We look at what happened as information, not a grade, and change the plan to fit what we learned.
The rhythm of it.
Sessions
Sixty minutes, by video. We review what happened, look at what the week taught us, and decide what to try next. You leave with one to three commitments, not a homework pile.
Between sessions
A short daily check-in — under a minute — and message access to Alan. Messages are answered within one business day.
Weekly
A brief written review of what worked and what did not, so the next session starts from evidence rather than memory.
Your part.
- Show up to the sessions, or reschedule them.
- Try the experiment, even a smaller version of it.
- Tell the truth about what actually happened. Especially the weeks that fell apart — those are the useful ones.
- Say when something is not working. The plan is meant to change.
Where coaching stops.
Coaching supports behavior change, planning, education, accountability, and general wellbeing. It does not diagnose or treat ADHD, insomnia, eating disorders, substance-use disorders, or any other medical or mental-health condition.
When something belongs with a physician, therapist, registered dietitian, sleep specialist, ADHD clinician, or substance-use professional, Alan will say so directly and help you find one. That is part of the work, not a failure of it.
This is not emergency support. If you are in crisis, call or text 988 in the US, or call 911.
Between sessions
The work continues after the call ends.
Coaching is what happens on the days between sessions. Here is what that looks like — built to reduce the number of decisions you have to make, not add to them.
Today
One recommended step and one quick check-in. Not a dashboard you have to organize before it helps you.
Plan
One to three commitments for the week, each with a cue and a smaller fallback version.
Coach
Your next session, messages with Alan, and the resources tied to what you are working on.
Progress
A weekly reflection and simple trends. No calorie counts, no weight, no streak to lose.
PREVIEW · SAMPLE DATA
Good morning, Alex.
Thursday, week 3
TODAY’S ONE STEP
Eat WellPut a glass of water beside your first cup of coffee.
About 30 seconds
QUICK CHECK-IN
How is your energy right now?
Under 60 seconds. That is all.
NEXT SESSION
Thursday, 8:30 AM
Coaching session · 60 minutes
Alan · Yesterday
Saw your note about the Tuesday double shift. Let's use the fallback all week — that's what it's there for. No need to make up the walks.
Start with a conversation, not a commitment.
In 40 minutes, we will clarify what feels stuck, what you want to change, and whether coaching is the right next step.
Book my free fit callNo cost. No pressure. No account needed.