The Friendly Mind School

Outcomes

• Reduce anxiety and build confidence
• Eliminate chronic overthinking and self-doubt
• Develop emotional resilience
• Strengthen your most important relationships
• Follow through on important creative work and projects

What's included?

• Live Classes and Workshops

  Attend monthly workshops taught by Nick on topics like anxiety and chronic worry, breathwork, values discovery, emotional resilience, and more. All classes are recorded and available to watch any time.

• Resource Library

  Access to a curated collection of dozens of tools, guides, and exercises for emotional health and resilience.

• Self-Paced Courses

  Unlimited access to my self-paced courses including: Creating Calm (anxiety), Assertiveness Unlocked (relationships), Undoing Insomnia (sleep), and Finding Focus (procrastination).

• Office Hours with Nick

  Join me on Zoom and get real-time customized advice and feedback.

Courses

Creating Calm

6 sections • 23 lessons

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Section 1 — Introduction

1.Lesson 1.1 — Welcome

2.Lesson 1.2 — Why this course is different

3.Lesson 1.3 — How to use this course

Section 2 — How Anxiety Works

1.Lesson 2.1 — Intro to Core Principles

2.Lesson 2.2 — The Nature of Anxiety

3.Lesson 2.3 — The Origins of Anxiety

4.Lesson 2.4 — The Dynamics of Anxiety

5.Lesson 2.5 — The Solution to Anxiety

Section 3 — Core Exercises

1.Lesson 3.1 — Introduction to Exercises

2.Lesson 3.2 — Scheduled Worry

3.Lesson 3.3 — The CALM Method

Section 4 — Advanced Exercises

1.Lesson 4.1 — Mindfulness Training

2.Lesson 4.2 — DEEP Relaxation

3.Lesson 4.3 — Assertiveness

Section 5 — Specific Anxieties

1.Lesson 5.1 — Introduction to Specific Anxieties

2.Lesson 5.2 — Social Anxiety

3.Lesson 5.3 — Panic

4.Lesson 5.4 — Health Anxiety

5.Lesson 5.5 — Morning Anxiety

6.Lesson 5.6 — Sleep Anxiety

7.Lesson 5.7 — Perfectionism

8.Lesson 5.8 — Performance Anxiety

Section 6 — Next Steps

1.Lesson 6.1 — Next Steps

Assertiveness Unlocked

6 sections • 34 lessons

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Section 1

1.Lesson 1.1

2.Lesson 1.2

3.Lesson 1.3

4.Lesson 1.4

5.Lesson 1.5

Section 2

1.Lesson 2.1

2.Lesson 2.2

3.Lesson 2.3

4.Lesson 2.4

5.Lesson 2.5

Section 3

1.Lesson 3.1

2.Lesson 3.2

3.Lesson 3.3

4.Lesson 3.4

5.Lesson 3.5

Section 4

1.Lesson 4.1

2.Lesson 4.2

3.Lesson 4.3

4.Lesson 4.4

Section 5

1.Lesson 5.1

2.Lesson 5.2

3.Lesson 5.3

Resources

1.10 Principles Cheat Sheet

2.Assertiveness Matrix

3.Assertiveness Ladder

4.Communication Style Self-Assessment

5.7-Day Sprint

6.30-Day Sprint — A

7.30-Day Sprint — B

8.The AVA Method

9.PRO Script

10.BRAVE Boundaries

11.I Statements

12.Summary of Key Ideas

Undoing Insomnia

5 sections • 25 lessons

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Section 1

1.Lesson 1.1 — Getting Started

Section 2

1.Lesson 2.1 — The Science of Sleep

2.Lesson 2.2 — Insomnia Demystified

3.Lesson 2.3 — 3 Laws of Effortless Sleep

Section 3

1.Lesson 3.1 — Introduction to Core Practices

2.Lesson 3.2 — The Sleep Runway

3.Lesson 3.3 — The Midnight Plan

4.Lesson 3.4 — The Standard Rise Time

5.Lesson 3.5 — Scheduled Worry

6.Lesson 3.6 — Sleep Compression

7.Lesson 3.7 — The Plan

Section 4

1.Lesson 4.1 — Mindfulness

2.Lesson 4.2 — Medication

3.Lesson 4.3 — The Big Day

4.Lesson 4.4 — Bedtime Procrastination

5.Lesson 4.5 — Constructive Worry

6.Lesson 4.6 — Professional Help

7.Lesson 4.7 — Aging

8.Lesson 4.8 — Sleep Anxiety

Resources

1.Sleep Runway Instructions

2.Scheduled Worry Instructions

3.Sleep Compression Instructions

4.Midnight Plan Instructions

5.Standard Rise Time Instructions

6.Sleep Plan

Finding Focus

5 sections • 24 lessons

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Section 1

1.Lesson 1.1 — Course Overview

2.Lesson 1.2 — How This Course Is Different

3.Lesson 1.3 — How to Use This Course

4.Lesson 1.4 — Where Do You Procrastinate?

Section 2

1.Lesson 2.1 — Procrastination Demystified

2.Lesson 2.2 — The Procrastination Equation

3.Lesson 2.3 — The Gravity Theory of Motivation

4.Lesson 2.4 — Brainstorming Goals and Values

Section 3

1.Lesson 3.1 — Goals vs Tasks

2.Lesson 3.2 — Values Clarity

3.Lesson 3.3 — Values Writing

4.Lesson 3.4 — Values Journaling

Section 4

1.Lesson 4.1 — Goal Setting

2.Lesson 4.2 — Focus Sprints

3.Lesson 4.3 — The AVA Method

4.Lesson 4.4 — Putting It All Together

Resources

1.Personal Values List

2.Values Writing Instructions

3.Values Journaling Instructions

4.The AVA Method Instructions

5.Brainstorming Goals and Values

6.Goal Setting Checklist

7.Focus Tracker 10

8.Focus Tracker 30

Who is this for?

• Anxious High-Achievers and Overthinkers
• Coaches and Therapists Looking for New Skills, Tools, and Frameworks
• Life-long Learners Interested in Psychology and Mental Health