StretchLearn Course

Build a Career That Fuels You — Not One That Burns You Out

Practical boundary-setting, energy management, and recovery strategies for sustainable high performance.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Burnout costs the global economy over $300 billion annually in lost productivity, yet most people never learn the specific skills to prevent it. This course walks you through evidence-based methods — from the Demand-Control model to boundary-setting scripts — to diagnose where your balance is breaking down and fix it systematically. You will leave with a personalized recovery plan, a set of boundaries you can enforce immediately, and a weekly rhythm designed around your actual energy patterns.

Learning Outcomes

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

Audit your current energy expenditure using the Demand-Control-Support model to identify your highest-risk depletion zones

Write and deliver three types of boundary scripts (email, verbal, calendar) that protect deep work and off-hours time

Design a weekly schedule anchored to your ultradian rhythm cycles to maximize output in fewer total hours

Apply the PERMA-V recovery framework to build restorative activities that measurably reduce baseline cortisol

Negotiate reduced scope, flexible hours, or workload redistribution using the Interest-Based Relational approach

Build a 90-day sustainability dashboard to track boundary compliance, energy scores, and recovery quality over time

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: Diagnosing Your Balance Breakdown

Use the Demand-Control-Support model and energy audit tools to map exactly where your work-life balance is failing and why — before trying to fix anything.

3 lessons

The Demand-Control-Support ModelContent · 45 min

Preview Enabled

The Energy Audit: Where Your Hours Actually GoContent · 45 min

LMS Access

Identifying Your Personal Depletion TriggersContent · 45 min

LMS Access

Module 2

Module 2: Setting Boundaries That Actually Hold

Move beyond vague intentions to concrete, scripted, and consistently enforced boundaries across your calendar, inbox, and workplace relationships.

3 lessons

The Three Types of Boundaries and How to Script ThemContent · 45 min

LMS Access

Calendar Architecture: Designing for RecoveryContent · 45 min

LMS Access

Saying No to Your Manager (Without Career Risk)Content · 45 min

LMS Access

Module 3

Module 3: Recovery Science and Sustainable Rhythms

Apply ultradian rhythm research and the PERMA-V recovery model to design a daily and weekly schedule that generates genuine recovery — not just rest.

3 lessons

Ultradian Rhythms and Your Biological Performance WindowContent · 45 min

LMS Access

The PERMA-V Recovery FrameworkContent · 45 min

LMS Access

The Weekly Shutdown RitualContent · 45 min

LMS Access

Module 4

Module 4: Designing a Long-Term Sustainable Career

Build the structural changes, negotiation skills, and tracking systems that sustain work-life balance not as a temporary fix but as a permanent feature of how you work.

3 lessons

Negotiating Flexible Work ArrangementsContent · 45 min

LMS Access

Redesigning Your Role for Sustainable OutputContent · 45 min

LMS Access

Your 90-Day Sustainability DashboardContent · 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.

work-life balanceburnout preventionboundary settingtime managementenergy managementrecoverysustainable workstress reduction