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Embrace ‘state over story’ to shift your thoughts and overcome anxiety
Overcome anxiety

The Operating Manual
for Your Nervous System

Embrace ‘state over story’ to shift your thoughts and overcome anxiety
The essence of emotions
The essence of emotions

The Best Decision-Making Is Emotional

The primacy of facts over feelings is a myth

Navigating your mind
Navigating your mind

The Art and Science of Interoception

How to become an intrepid explorer of your inner landscape

Emotional mastery
Emotional mastery

How to Pay Off Your Emotional Debt

A toolkit for navigating stress & cultivating emotional mastery

Upgrade Your Nervous System

Free Resources to Upgrade Your Nervous System Literacy

Self-assessment tools and curated videos to support personal growth in this area.
Overcome anxiety

Anti-Anxiety Toolkit

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Deep dive essays

Pre-reading materials to start increasing your nervous system literacy

The Best Decision-Making Is Emotional

The primacy of facts over feelings is a myth

The Art and Science of Interoception

How to become an intrepid explorer of your inner landscape

How to Pay Off Your Emotional Debt

A toolkit for navigating stress & cultivating emotional mastery

The Operating Manual
for Your Nervous System

Embrace ‘state over story’ to shift your thoughts and overcome anxiety

Self-Assessment

Is your nervous system silently holding you back?

Take our zero-cost Nervous System Quotient self assessment to discover your NSQ score. Receive personalized practices to boost your lowest skill category.

Find out your score

4,857 founders, creatives, and high-performers have already completed this self-assessment.

phone diagram
Week 1

Nervous System Fundamentals

1.1 Intro

What is Nervous System Mastery?

1.2 Context

Jonny’s Story

1.3 Theory

The R.I.S.E. Framework

1.4 Theory

Three Operating Modes

1.5 Exercise

Mapping Your Modes of Being

man
Week 2

Interoception vs. Reactivity

2.1 Theory

The Art + Science of Interoception

2.2 Theory

Two Types of Reactivity

2.3 Reflection

Somatic Freediving

2.4 Theory

Daily ‘A.P.E.’ Training

2.5 Protocol

A.P.E. Exploration

2.6 Theory

Non-Sleep-Deep-Rest (NSDR)

2.7 Protocol v1

Afternoon Non-Sleep-Deep-Rest NSDR Practice (15 mins)

brain
Week 3

Shift Your State

3.1 Theory

Self-Regulation Strategies

3.2 Theory

Three Ways to Shift Your State

3.3 Theory

How You Breathe = How You Live

3.4 Protocol

Catch Reactivity with the 3 C’s

3.5 Theory

If [THIS] then [REGULATE]

3.6 Protocol

7 Minutes to Calm

3.7 Story

Thawing Dorsal Shutdown

brain
Week 4

Master Your Emotions

4.1 Theory

Emotional Neuroscience 101

4.2 Theory

Exploring Emotional Debt

4.3 Theory

Un-kinking the Hosepipe of E-Motion

4.4 Principles

Set & Setting

4.5 Protocol

Somatic Surfing

4.6 Practice

Write a Letter

4.8 Assignment

The NSM Edge Challenge

emotions
Week 5

Environment Redesign

5.1 Theory

Lao Tzu’s Hollow Pot

5.2 Theory

Exteroceptive Audit

5.3 Exercise

Design Your Sleep Sanctuary

5.4 Design

Morning + Evening Rituals

5.5 Journal

Reflecting Forwards

environment
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