Six weeks to see your energy clearly — and build a system that actually holds. This page is your companion reference. Return to it between sessions. All your programme links live here too.
All the tools and check-ins for your Sprint — no need to search Slack. Bookmark this page and return whenever you need a link.
Everything you do in this programme is private unless you choose otherwise. Your Vitality Check scores, your Energy Diary, your drain selections, your reflections — nobody sees these without your explicit consent. The programme is designed specifically to protect your ability to be honest with yourself.
Most of us manage our energy the way we manage a phone battery — we notice it when it hits 15%, and we plug in when we have to. Pausa Sprint is a structured way to look at it before the warning appears: to understand what drains it, what restores it, and how to build habits around what you actually find.
This is not a wellness course. There's nothing to learn and then forget. The Sprint is built around what behavioural science says actually changes behaviour: starting small, tying new actions to existing ones, and building from honest data about your own patterns rather than from generic recommendations.
Five touchpoints, three live sessions, one sprint card kit that travels with you throughout.
You receive your Sprint Card Kit — the set of cards you'll use throughout the programme. You'll learn the BJ Fogg behaviour model and commit your first tracking anchor: the existing daily moment you'll attach your 30-second tracking habit to.
60 min · in person · your Pausa FacilitatorsYour Vitality Check (40 questions, 15 minutes) maps your energy across four dimensions. Your Mirror Check goes to 2–3 people who know you well. Your 5-Day Energy Diary runs each morning — three sentences, two minutes. On Day 5, two simple physiological signals. You also choose your top 3 energy drains from the menu of 17.
Async · individual · privateYou receive your individual Vitality Check results. The team sees its aggregate picture — without individual names. You work privately to confirm your three drains. Your first tracking card begins. Between sessions, a brief 15-minute individual conversation with your Pausa Facilitator.
90 min · in person · your Pausa FacilitatorYou go deeper into what's actually driving your lowest scores — not just naming drains, but understanding their specific shape in your daily life. You define your Personal Energy Standard: the minimum conditions you need to function at your actual level. The floor, not the ceiling.
90 min · in person · your Pausa FacilitatorYou co-design two personal tiny habits using the Fogg method — built around your actual anchors, aimed at your actual drains. The team co-designs one shared habit together. Your Pausa Vitality Card is completed live and sent to you within 24 hours.
90 min · in person · your Pausa FacilitatorYou see your before-and-after Vitality Check comparison — all four dimensions, six weeks apart. You receive your physical Vitality Card. The team receives the Vitality Rhythm Guide: the programme continuing under its own momentum, without Pausa in the room.
60 min · in person · your Pausa FacilitatorYour Vitality Check measures your energy across four dimensions, each scored 0–100%. These aren't personality types — they're aspects of a single interconnected system. When one drops, the others feel it.
Sleep, movement, nutrition, nervous system regulation, physiological recovery. The biological foundation that everything else depends on.
Signs of depletion: waking unrefreshed, afternoon crashes, getting ill more frequently, a body that feels like it's running on fumes.
Emotional awareness, regulation, and relational capacity — feeling what you feel without being overwhelmed, connecting without losing yourself in others' states.
Signs of depletion: feeling flat or numb, reactivity that surprises you, absorbing others' moods, narrowed emotional bandwidth.
Cognitive clarity, focus, decision quality, and the capacity for genuine rest. The ability to think clearly and switch off when the day ends.
Signs of depletion: difficulty concentrating, decisions feeling harder than they should, a to-do list that never clears, inability to genuinely rest.
Connection to meaning — the sense that what you do matters, to you and to something beyond you. Often the last to deplete and the hardest to name when it has.
Signs of depletion: going through the motions, doing good work without feeling it, a low-grade sense of drift that's hard to articulate.
Your scores are your starting point. Not a judgement. A map.
Naming something specifically is more useful than naming it generally. "I'm stressed" is a starting point. "I'm losing energy to open loops and decision fatigue" is something you can design a habit around. Tap each cluster to explore.
Read through all 17 at a calm moment. Alone. Not in a rush. Trust your gut over your analysis — the first reaction is usually the honest one. Choose your top 3 before discussing with anyone else. Your independent read is the data.
In Session 3, you'll co-design two personal habits using BJ Fogg's behaviour model. Understanding it in advance makes the design session more useful — and your habits more likely to hold.
Why it matters to you right now. Real but unreliable — highest immediately after a session, doesn't survive to Day 7. Don't build your system on it.
How easy the action is. The easier, the less motivation you need. A habit should be completable in under 30 seconds — even on your worst day.
What triggers the action. The most reliable prompt is an existing habit — something you already do every day without thinking. The anchor carries the new behaviour.
After I [existing anchor],
I will [tiny new behaviour],
and immediately I will [celebrate — feel good, even briefly].
The celebration wires the habit faster than repetition alone. A quiet internal "yes" is enough.
The most common mistake is designing habits that are too ambitious. An ambitious habit survives motivation spikes and fails on hard days. A tiny habit survives hard days and accumulates.
In Session 3, you'll be asked: "Is this doable on a day when everything goes wrong?" If the answer is no — make it smaller. The most effective habits are designed precisely against your top drain, not as generic good intentions.
A Standard is not a goal. Goals describe where you want to get to. A Standard describes the minimum conditions you require to function at your actual level. The floor, not the ceiling.
Most people have never made this explicit. They know when they're operating below their standard — things feel harder, decisions take longer, they're more reactive, less present. But without naming the minimum conditions, there's nothing to protect.
Think of a time in the past 12 months when you were operating at your actual best — not peak, not extraordinary, just genuinely yourself. What conditions were present? That's the map of your Standard.
Midway through the Sprint, you'll receive this question via Slack. It has nothing to do with tracking or habits or scores. It is this:
Fogg's habit architecture is excellent at making behaviour easier. What it doesn't address is why people who know what they should do still don't do it. The barrier is rarely inability — it's disconnection from meaning. This question makes the destination real enough that the small daily actions feel worth it.
At Handover, you'll be asked one question about it: "Has the answer changed at all since you wrote it? Even slightly?" You don't need to share what you wrote. The shift — however small — is what matters.
Completed live in Session 3, sent digitally within 24 hours, delivered physically at Handover. It's your reference point for the next six months — not your verdict.
The bars above are illustrative — yours will be filled with your own Week 0 scores. In six months, if you look at this card and your scores have shifted, you'll know why.
At Handover, the team receives the Vitality Rhythm Guide — the programme continuing without Pausa in the room. One condition: keep the monthly 30 minutes.
Every six months, revisit the 17 drain menu individually. Has your top drain changed? Bring what you find to the following monthly check-in. This is how the Sprint stays alive without Pausa needing to run it.
"There's a specific kind of person who gets the most from this Sprint. Not the one with the most insight, or the lowest scores, or the most motivation. The one who is willing to be honest with themselves."
The design protects your honesty. Your job is to bring it.
Six weeks from now, you'll have a map of your own energy that most people never get.
That's worth the 30 seconds a day.
— Yaro, co-founder of Pausa