- Free 7-day program for busy people
Learn exactly how to relax in seven days
A free class, seven short daily practices and a fillable handbook that show you, step by step, how to go from stressed to relaxed and sleep better. About 15 minutes a day, 5 on busy days, with a community cheering you on.
- Your class details, handbook and daily emails arrive by email, plus the occasional hi® newsletter. Unsubscribe anytime.
- About 15 minutes a day
- Fillable handbook
- A crew that checks in
What's inside the seven days?
Each part is short, specific and built to fit around a full workday. You learn it, practice it and log what changes.
The free class
An intro class with Dr. Steve McGough. You feel the first technique work in the opening minute, then set one goal for your week.
You get: the 90-second Reset Breath
- You check: how far your stress score drops after three breaths.
Seven daily practices
One new habit a day, each stacked on the last and attached to something you already do, like waking up or getting into bed. Each morning starts with a 2-minute audio from Steve.
You get: a daily routine of about 15 minutes, and a 5-minute version for busy days
- You check: which practices make the biggest difference for you.
A quieter mind
Catch a stress thought and choose the next one. Then a five-minute Shutdown List stops work from following you to bed.
You get: a calmer head at night
- You check: how quickly you fall asleep after writing your list.
Your handbook
A phone or computer handbook you type straight into: your scorecard, nightly questions, sleep checklist and the seven pieces you collect.
You get: your Day 1 and Day 7 numbers
- You check: what changed in your stress and sleep scores.
Your crew
A free community of people doing the same week. Post a short check-in each night, and bring a friend so you keep each other going.
You get: the push to finish
- You decide: how much you share. A first name and a stress score are plenty.
Tomorrow is still full. You just stop carrying it to bed.
Sound familiar? · a typical weeknight
“It's 11:40. I trained this morning, worked until seven, and now my brain is replaying tomorrow's meeting. I know I need to relax. I just don't know how.”
- Without a plan
You scroll, replay the day and promise yourself an early night tomorrow, then wake up tired and start the same loop again.
- With the 7-day routine
Your list is written, the phone is across the room and five slow breaths take you down. You still decide how tomorrow goes.
Built for busy people who never switch off
You have very little time
Every practice takes minutes and attaches to something you already do, so there's nothing extra to schedule.
You know you should relax
You've been told to relax, manage stress and get more sleep. Nobody showed you how, so this week does, one clear step at a time.
You want results you can feel
Calmer evenings, better sleep, more patience at home and a clearer head for decisions at work, tracked with your own scores.
This is wellness education, not medical care. Do it solo or with your partner, and take each practice as far as you choose.
Start your free week
A free class, seven short practices, a fillable handbook and a crew to finish with. Every part fits a busy day, and the skills stay with you for life.
Your class details, handbook and daily emails arrive by email, plus the occasional hi® newsletter. Unsubscribe anytime.