Support designed to help change actually stick.
Lunch Break Reset™
You’ve spent long enough powering through.
You don’t need another self-help course.
You need a structured way to actually practice the things you already know help. Lunch Break Reset™ is a 14-week guided experience designed for busy-brained, overwhelmed humans who are tired of consuming mental health content without it changing much in real life.
Built around the Discover + Grow + Integrate™ (DGI) Framework and Acceptance and Commitment Therapy (ACT), this course helps you move beyond insight alone and into small, sustainable shifts that actually stick.
No giant time commitment. No 90-minute Zoom lectures. No adding one more thing to your evenings. Just 30 intentional minutes built directly into the workday. Fresh air. Gentle movement. Guided practice. Real-life integration.
You Already Know What Helps.
Slowing down.
Breathing.
Stepping outside.
Moving your body.
Eating more intentionally.
Getting out of your head.
But when your nervous system is overloaded, and your brain has a dozen tabs open, those are often the first things to disappear.
Lunch Break Reset™ was designed for that exact gap.
This Is Not Just Another Wellness Course.
Most wellness programs stop at information. They help you: discover insights, understand your patterns, learn coping skills, and feel inspired for a few days…
But then real life happens. And overwhelmed nervous systems don’t change through information alone. They change through: repetition, practice, reflection, feedback, community, and real-life application
That’s why Lunch Break Reset™ is built differently. This experience follows the Discover + Grow + Integrate™ Framework, a compassionate, research-aligned model designed around how adults actually learn, change, and sustain new habits.
We don’t just teach concepts. We help you practice them repeatedly in real life.
Lunch Break Reset
Lunch Break Reset™ is a 14-week asynchronous experience designed to help busy minds build sustainable rhythms of regulation, reflection, and real-life practice directly into the workday.
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What the Weekly Rhythm Looks Like
Lunch Break Reset™ is intentionally designed to be done while you walk.
Not later. Not after work. Not when you finally “have time.”
The course itself becomes a protected placeholder in your work day to slow down, move your body, and actually practice the skills that help.
Each 30-minute lunch reset combines mindful eating, gentle movement, experiential exercises, and guided reflection in a way that fits into real life.
Monday, Wednesday & Friday
Asynchronous Guided Walking Course Experience (30 Minutes)
Each guided session is pre-recorded and designed to be completed asynchronously during your lunch break, allowing you to participate when it works best within your work day.
Participants spend:
approximately 10 minutes mindfully eating lunch
followed by a 20-minute guided walking integration experience
This is not passive learning.
You are actively practicing while you walk.
Breathing differently. Noticing differently. Responding differently. Learning how to work with your nervous system in real time instead of only understanding concepts intellectually.
Every session includes:
a short Discover teaching moment
guided Grow practice
experiential and somatic exercises
reflection and integration support
The course is intentionally structured around repetition because sustainable change happens through practice — not pressure.
The goal is not perfection. The goal is building a rhythm that actually fits your life.
Tuesday & Thursday
Optional Live Lunch Break Reset Walk & Talks™
Participants also have the option to deepen the experience through live Lunch Break Reset Walk & Talks™ — structured 30-minute accountability and integration groups facilitated in real time during the lunch hour.
These optional add-on groups serve as the live integration and reinforcement layer of the program.
This is where participants practice the skills together in real time while walking.
Instead of just hearing about nervous system regulation, values-based action, or unhooking from spiraling thoughts — participants actively rehearse those skills while moving, reflecting, and connecting in community.
The Walk & Talks™ are:
somatic
experiential
accountability-based
nervous-system-aware
focused on Grow + Integrate
Not just Discover.
Participants can complete the Lunch Break Reset™ course without joining the Walk & Talks™, but the groups provide additional structure, repetition, accountability, and community support for those wanting deeper integration.
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Why the Lunch Hour?
Because the people who need support most are often the least likely to make time for it.
Lunch Break Reset™ is intentionally designed for:
overwhelmed professionals
overthinkers
overfunctioners
emotionally exhausted helpers
busy minds carrying too much
Instead of asking you to overhaul your life, this course helps you work differently with the life you already have.
No losing your evenings. No massive homework. No pressure to “do wellness perfectly.”
Just small, repeatable moments of practice embedded into your existing day.
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This isn’t just a mindset course. It’s somatic and experiential.
Which simply means: You practice in your body, not just in your head.
Because stress doesn’t only show up as thoughts.
It shows up as:
shallow breathing
tension in your shoulders
emotional reactivity
spiraling
irritability
nervous system exhaustion
feeling like you’re always bracing for the next thing
That’s why the course integrates:
movement
mindful eating
breath pacing
guided noticing
experiential ACT practices
nervous system regulation
real-time reflection
The goal isn’t just to understand the skills. It’s to help your nervous system begin recognizing them as accessible in everyday life.
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Throughout the 14 weeks, participants will explore themes connected to:
burnout
overwhelm
perfectionism
anxious thought spirals
nervous system regulation
people pleasing
emotional exhaustion
boundaries
values-based living
sustainable self-care
slowing down without guilt
responding instead of reacting
This is not about becoming a different person.
It’s about building the capacity to stay steadier inside the life you already have.
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Everything inside Lunch Break Reset™ follows the Discover + Grow + Integrate™ model.
Discover
Understand what’s happening beneath the surface. Reconnect with your values. Recognize patterns with compassion instead of shame.
Grow
Practice doing things differently. Experiment with small, values-aligned actions. Build psychological flexibility through repetition.
Integrate
Reinforce what works through reflection, accountability, and community. Apply the skills in real life so they actually stick.
Most wellness programs stop at Discover.
Lunch Break Reset™ was built to help you Grow and Integrate.
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Who This Is For
Lunch Break Reset™ may be a good fit if:
you intellectually understand your patterns but struggle to apply change consistently
your brain feels “on” all the time
you feel emotionally overloaded but keep functioning anyway
you know what helps but struggle to follow through consistently
slowing down feels uncomfortable or unrealistic
you’re tired of consuming content without lasting change
you want practical, sustainable support that fits real life
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Lunch Break Reset™ was developed with Colorado educator professional development requirements in mind and is designed to support sustainable educator wellness through experiential, research-informed learning.
Participants will receive documentation of professional development/contact hours upon course completion for use toward Colorado educator license renewal requirements.
The course integrates evidence-informed approaches connected to:
burnout prevention
nervous system regulation
reflective and experiential learning
sustainable implementation of wellness practices
stress management and emotional regulation
educator mental health and well-being
Lunch Break Reset™ was created by Emily MacNiven, LPC, founder of The Red Door Therapy & Wellness Solutions. Before becoming a therapist, Emily worked as a teacher, school counselor & school principal. Her work now focuses on supporting overwhelmed, high-achieving, burnout-prone professionals through ACT, somatic and experiential approaches, and implementation-focused wellness support designed to help meaningful change actually stick in real life.
Rather than adding one more thing to an already overloaded schedule, Lunch Break Reset™ helps educators build small, repeatable practices directly into the work day through guided walking, experiential ACT exercises, reflection, and real-life integration.
You do not need to overhaul your life.
You need a realistic rhythm of practice, reflection, and support. One that works with your nervous system. Not against it.
Lunch Break Reset™ was created to help busy minds slow down long enough to reconnect with what matters — one small, repeatable step at a time.
The Red Door Therapy & Wellness Solutions
Support Built For Meaningful Change
