Resources
Practical tools for intentional living — free to use, free to keep
Everything on this page is designed to be immediately useful. No funnels, no upsells. These are the materials I've found most valuable in building a wellbeing practice that actually sticks.
Free Starter Resources
The Wellbeing Reflection Workbook
A structured guide through the six PERMAH dimensions — with reflection prompts, self-assessment tools, and space to develop your own practice plan.
Use it as a starting point, or return to it whenever you need to recalibrate.
Download the Workbook — Free for Members →
(Free member sign-up required — just your email address)
The FGIEN Email Series
Feeling Good Is Easy Now — a free 7-day email journey through the PERMAH framework.
One dimension per day. Each email takes about five minutes to read and includes one practical exercise to try immediately. By the end of the week, you'll have a clear picture of where you're thriving and where you're not.
Start the FGIEN Series →
(Delivered to your inbox over 7 days)
5 PERMAH Starter Exercises
One exercise per dimension — the ones I recommend for anyone beginning a wellbeing practice.
P — Three Good Things (5 minutes / evening)
Write down three things that went well today and briefly note why each happened. Research shows this simple practice measurably shifts baseline mood within two weeks.
E — Flow Inventory (15 minutes / once)
List the last five times you were fully absorbed in something. What were the conditions? What can you replicate?
R — Connection Letter (20 minutes / as needed)
Write a letter — unsent or sent — to someone who has positively influenced your life. Describe specifically what they did and what it meant to you.
M — Ikigai Sketch (30 minutes / once a year)
Map the overlap between: what you're good at, what you love, what the world needs, and what you could be paid for. Where do they intersect?
A — One-Year Review (45 minutes / annually)
Write a letter from yourself one year from now, describing what you accomplished and how it felt. Then work backward: what would have had to be true?
H — Sleep Audit (10 minutes / once)
Track your sleep for one week. Note bedtime, wake time, and subjective quality (1–10). Identify one change and test it for two weeks.
For Members
Sign up as a free member to unlock:
- Wellbeing Reflection Workbook (PDF download)
- 3 PERMAH exercises per month from the full library of 100+
- FGIEN Newsletter — the 7-part email series
Free member sign-up requires only your email address. No credit card.
Coming in Phase 2
The full PERMAH exercise library (100+ exercises across all six dimensions) will be available to premium members from approximately mid-2026, at around €9/month.
If you want to be notified when it launches, sign up as a free member — you'll receive an announcement before it goes public.