StretchLearn Course

Work calmer. Think clearer. Perform better under pressure.

A beginner-friendly, evidence-based course that fits mindfulness into a full workday — no retreat, no hour-long sits.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Chronic stress and constant context-switching cost knowledge workers an estimated 28% of the workday in lost productivity. This course translates rigorous mindfulness research into micro-practices you can use without a meditation background or extra hours. Across four modules you will build attentional control, regulate your nervous system in real time, handle difficult conversations with less reactivity, and design a practice that holds up under deadline pressure.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Apply the STOP technique and box breathing to interrupt a stress response within 60 seconds

Distinguish focused-attention from open-monitoring meditation and choose the right type for the situation

Use the ACT defusion method to reduce rumination during back-to-back meetings

Conduct a mindful one-to-one or team meeting using the three-breath anchor and single-tasking protocol

Build a personalized 10-minute daily practice that fits your existing schedule using habit-stacking

Measure your baseline and progress using the validated Mindful Attention Awareness Scale (MAAS)

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: The Attention Economy Inside Your Head

Understand why the modern workplace hijacks attention, how stress physically changes your brain, and what mindfulness actually trains. This module builds the conceptual foundation so every technique in later modules makes scientific sense.

3 lessons

Why Your Brain Is Not Built for Open-Plan OfficesContent · 45 min

Preview Enabled

Measuring Your Baseline: The MAAS and a 5-Day Attention LogContent · 45 min

LMS Access

The STOP Technique: Your 60-Second ResetContent · 45 min

LMS Access

Module 2

Module 2: Formal Practice: Building Your Meditation Foundation

Learn the two core meditation forms used in MBSR and workplace research, understand how to troubleshoot common obstacles, and begin a short daily seated practice that creates the neurological substrate for all other techniques in this course.

3 lessons

Focused-Attention Meditation: The Breath as AnchorContent · 45 min

LMS Access

Open-Monitoring Meditation: Awareness Without a Narrow TargetContent · 45 min

LMS Access

Troubleshooting Your Practice: The 7 Most Common ObstaclesContent · 45 min

LMS Access

Module 3

Module 3: Informal Practices: Mindfulness Inside the Workday

Apply mindfulness without leaving your desk or blocking calendar time — through single-tasking, mindful communication, and in-the-moment emotional regulation techniques drawn from ACT and MBSR.

3 lessons

Single-Tasking and Deep Work: The Mindful WorkflowContent · 45 min

LMS Access

Mindful Communication: Meetings, Email, and Hard ConversationsContent · 45 min

LMS Access

Regulating Your Nervous System: Box Breathing and the Body ScanContent · 45 min

LMS Access

Module 4

Module 4: Designing Your Sustainable Mindfulness Practice

Build a personalized, evidence-based daily mindfulness routine using habit-stacking, environment design, and self-compassion — and create a concrete 90-day plan that survives the friction of real work life.

3 lessons

Habit-Stacking Your Practice Into an Already-Full ScheduleContent · 45 min

LMS Access

Self-Compassion: The Often-Missing Ingredient in Workplace MindfulnessContent · 45 min

LMS Access

Your 90-Day Practice Plan and Progress ReviewContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

mindfulnessstress managementfocusemotional regulationworkplace wellbeingMBSRACTproductivity