Welcome to AMP

The purpose of this course is to promote longevity and sustainability. It was primarily inspired by mental health counseling with men between the ages of 21 and 75, as well as couples in various stages of relationship. The 4 week curriculum is comprised of daily practices in emotional, physical, relational and spiritual health. Each category includes suggested activities and is able to be personalized according to your individual needs.

How to Schedule

Week 1: 10 mins in the morning of physical* and/or spiritual exercise, followed by evening reflection with that day's AMP material 
Week 2: increase to 20 mins in the morning of physical and/or spiritual exercise, followed by evening reflection with that day's AMP material
Week 3: increase to 40 mins in the morning of physical and/or spiritual exercise, followed by evening reflection with that day's AMP material
Week 4: increase to 60 mins in the morning of physical and/or spiritual exercise, followed by evening reflection with that day's AMP material

* start simple with physical exercises, such as walking or jogging (depending on your current fitness level), so the focus is on building the habit and shifting your body's circadian rhythms

The bookends of your day

Sleep hygiene: night routine begins at least 1 hour before bed

• adjust your environment by dimming lights, play chill music like binaural beats, make hot tea (engage senses)

• ideally no alcohol, especially during the week; no drinks beyond 3 hours before bedtime

• relax your body: go for a walk, stretch/yoga, warm shower or bath

• journal reflections: wins of the day, gratitudes, unload stressors, anything different for tomorrow

• relax your mind: meditate/pray/breathe, read a book

• avoid screens and any other stimulation

Morning momentum: wake up at least 1 hour before start of day

• adjust your environment to either stimulate or gradually awaken your senses (lighting, water to hydrate, then coffee/tea, news/podcast/music, cold shower if you dare)

• do not check email or interact with anything work related first-thing

• meditate/pray/breathe (ex: box breathing with 4 steps for 4 sec each — inhale, hold, exhale, hold; repeat 4+ mins)

• journal: what am I grateful for? how am I feeling? what do I need? what are my goals for today?

• move your body: your goal is to increase your heart rate for at least 15-20 mins — "some is better than none"

• avoid caffeine or other stimulants beyond lunch time

Disclaimer: the Anchored Mind Playbook is not a replacement for mental health counseling. Therapy is a unique process that is different for each individual. This course was developed through the sole experience of a male therapist over many years in the counseling room with men and couples. After over 10,000 hours of conducting therapy, patterns were identified and helped formulate the content found within this course. Knowledge can only go so far in helping us. Application requires consistency, accountability and support. For many, an objective, unbiased, and professionally informed relationship is ideal.