This is where you start to snip the cords that have been slowing you down.
You’ve already built a strong foundation. Over the past few weeks you’ve:

• Claimed who you are becoming

• Upgraded the way your brain supports you

• Learned to make decisions that move your life forward

• Untangled fear and failure

• Practised rest as a strategic tool

Now you’re ready for the next layer: time freedom.

Think of the seven tools inside this workshop like colours on a palette.
Nothing here is rigid. Nothing must be followed step-by-step.
These tools are yours to experiment with, combine, remix, and adapt.

You are the artist.
This toolkit simply gives you more paint.

And when you start using time as a creative, expansive resource — not a pressure point — everything else in your life begins to breathe.

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Introduction: What is flow?

The concept of ‘flow’ was first proposed by psychologist Mihaly Csikszentmihalyi. He described flow as an optimal state of consciousness, a sweet spot where we’re so absorbed in an activity that everything else seems to fade into the background.

When we enter the flow state, remarkable changes occur in the brain. Our prefrontal cortex, responsible for self-awareness and judgment, quiets down, allowing other brain regions to synchronize and work harmoniously. Neurochemicals like dopamine and endorphins flood our system, enhancing our motivation, creativity, and wellbeing.

Source: What Is Flow State, Calm.com

Why do we want it?

1. Feel good

2. Feel in control

3. Create clarity

4. Rebalance

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Fear often hides behind “I don’t have time.” It’s rarely about time — it’s your brain doing what it’s designed to do: avoid failure at all costs.

So it offers you surface-level stories like confusion, timing, or overwhelm.

Our work here is to gently notice those stories and look underneath them.

Because once you can name the real fear, you stop negotiating with it. And when you learn to walk with fear and redefine failure? You become genuinely unstoppable.

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Emma & Audrey 🌼

Untangle ‘lazy’ from ‘rest’ once and for all with this 7 day reflective experience!

Make it sensory, do a lesson a day, drink a cup of your favourite tea as you listen to the audio lesson, journal, take a pause, share what you discover with us!

Emma x

INTRODUCTION

7 Days to Redefine Rest + Rewire Your Energy

This week is not a pause — it’s a recalibration.

You’re not falling behind. You’re recharging at the source.

Each day includes:

• 🎧 A short audio

• 📝 One prompt or experiment

• 🔍 A chance to notice (not fix)

Day 01 : REDEFINE REST

🎧 Audio: What if rest isn’t the opposite of productivity — but the foundation of it?

Let’s untangle rest from laziness. What if it was a portal to creativity, not a reward for exhaustion?

Prompt:

Right now, rest could look like…

(Finish the sentence with 2–3 real-life examples)

Day 02: THE NERVOUS SYSTEM KNOWS

🎧 Audio: Your body always knows before your brain catches up.

Let rest be body-led today. Less logic, more sensation.

Notice what feels like pressure vs what feels safe.

Prompt:

What signals is your body giving you today?

Try a body-led rest moment — e.g. lie on the floor, stretch, close your eyes for 5 minutes.

Day 03: PRODUCTIVE REST

🎧 Audio: The guilt you feel about resting? You can give it back.

We’ve absorbed a story that rest must be “earned.”

You don’t have to prove anything.

Prompt:

What story do you tell yourself about rest?

Where did that story come from?

Challenge:

Do something nourishing before your to-do list.

Day 04: MICRO REST - MACRO IMPACT

🎧 Audio: Rest doesn’t require canceling your life.

One moment of pause can shift your whole day.

Breathe. Don’t underestimate 30 seconds of space.

Prompt:

Where can I add a micro-rest moment today?

(Examples: screens off, silent coffee, no music walk, breathe before answering)

Day 05: YOUR REST MENU

🎧 Audio: When we’re depleted, we forget what helps.

Let’s make it easy to choose rest when you need it — by preparing in advance.

Prompt:

What are 3 kinds of rest that actually work for you?

• Physical → (e.g. early bedtime, gentle walk)

• Creative → (e.g. doodling, playlist making)

• Sensory → (e.g. warm shower, soft lighting)

Add your own!

Day 06: REST RITUALS FOR REAL LIFE

🎧 Audio: Routines can be rigid — but rhythms adapt.

You don’t need a long morning practice. You need something that fits.

Prompt:

What’s one rest ritual that could anchor your day?

Start today — keep it short and repeatable.

(e.g. tea break, no-tech lunch, 3 songs to reset)

Day 07: REST IS RESISTANCE

🎧 Audio: Resting in public, without guilt, is leadership.

By choosing rest, you’re modelling a new way — for yourself and everyone watching.

Prompt:

What are you no longer available for?

What are you building capacity for instead?

Reflection:

This week I learned that rest…

🎙NPR - How to think about rest as a form of resistance

If you’d like to become a full community member you can choose your membership level below!

There’s no one way to nourish yourself—we’re all in different seasons, shaped by hormones, commitments, relationships, or even the news cycle. This isn’t a set of rules, but an invitation to check in: place your hand on your heart, take a few breaths, and ask, “Do I feel loved? Do I feel safe? What do I need right now?” Your Joy Code will help you spot what fuels you, while the 7-day rest exercise tunes you into your mind and body’s needs. The goal is always to simplify: just because we can, doesn’t mean we should. Often, the simplest things—like Michael Pollan’s advice on food, “Eat food, not too much, mostly plants, mostly greens”—are the most powerful.

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Before we can create anything, we have to choose it—and that first choice is often where we stumble.

Decisions are the quiet gateway to time freedom: when we make them cleanly (from neutral, never from rush), solutions appear faster, space opens, and the mental “rocks” we’ve been carrying finally drop out of the backpack.

Our brains resist because decisions mean energy, responsibility, possibility… but the more skilled we become at choosing, the more room we reclaim for creativity, expansion, and real change. This week, you’ll learn to use decisions as a powerful tool to create the spacious, balanced life you want.

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I went through the pitch Audrey had written (in French - no I don’t have fantastic French, yes I will be doing a final scan to remove as many words with the r in them as possible) that we will be delivering this Wednesday to 156 Toulouse luminaries in business - the lipstick shall be Violette Plume, En Feu in case you’re wondering.

And I got goosebumps.

We are building this community so that every woman has the support she is giving to others, so that she can rediscover how powerful she is and unlock her joy and so this week we want to support you by sharing a tool to bring the joy back to the sticky topic of Procrastination! Enjoy!

Emma 🌻

And if you need some inspiration from Get It Done Club?

This morning the following got done, hurrah!

• A closet got cleaned and organised in 45 minutes with snoozing baby in their carrier

• A newsletter is 50% done

• A calendar was prepared (and then sadly accidentally deleted - because life still lifes!)

• A pitch got written and feedback given

• And a stack of messages got replied to

Share what you use The Procrastination Detox to get done in the comments, and see you at our next call!

Introduction

✨ Our goal for the next 7 days? = To learn how to redirect procrastination into action, 🚀

✏️ Journal Prompts

• What’s your relationship to procrastination? How does it show up in your life? How do you feel about it, what does it cost you?

• What about your relationship with being an activator, powerful, decisive, intentional, grounded?

• Set your intention for the next 7 days, why did you sign up for this mini-course, how would you like to feel and be 7 days from now?

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The third of the three foundation workshops teaches you The Joy Ambition Model.

Originally this was the Joy Restoration model, and since then the Joy Restoration concept has grown (allowing possibility always creates space for surprises in love, work and life! ✨) to include multiple expressions so after this lesson you’ll start to see Joy Ambition in any notes.

Use it every day for at least a week and share your notes in the community to get coaching!

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So many things will suddenly make sense AND you’ll have the key to move out of procrastination and self-sabotage in a few seconds from this point.

I am very excited to be able to share this with you,

Emma 🌻

How to use this workshop:

• Connect with your intention before starting

• Get comfortable (warm drink, extra pair of socks, candle etc), use Audrey’s breathwork to ground if you feel unsettled

• Listen to the audio lessons one by one, ideally use paper & pen to create your notes (unless you know you prefer digital) it activates a different part of your brain and feel free to space them out, there’s no rush!

• Share your reflections and questions in the comments as you go, afterwards, get coached on anything that comes up!

• Come back and repeat as needed, the lessons will hit differently each time you have a new experience to bring to them!

02 Safety Is Sexy 🤸‍♀️

INTRODUCTION. THE GEORGE CLOONEY SECRET

✏️ Reflection Questions (Use as needed)

• What is your current relationship with the concept of safety, self-criticism?

• How does your ability to create safety or not affect the way you take decisions?

• How do you think being able to create safety for yourself in life would change your experience of the world?

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It sounds simple but our brains are designed to distract us from that and usually we’re frustrated and self-sabotaging precisely because we’re focused on the wrong thing without realising!

This workshop will support you in both creating focus whenever you want AND having unshakeable clarity and commitment in deciding what it is you do want.

How…

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We’re so happy to have you here, hopefully you will have already had an email with the following first 3 steps (check your SPAM please, rather rudely our emails have been ending up there 👀)

Here are your next 3 steps:

1. Sign up for an event right here!

2. Add the 15 Day Welcome private podca…

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Before You Press Play

Write down one small thing you’ve been putting off:
– a drawer
– a decision
– a conversation
– a post that’s sat in drafts for weeks

Something small… but sticky.

After You Watch

Do your 10-minute task.
Then come share it with us on Instagram — tag @thejoystudiohq and use #JoyInTen.
We’ll be celebrating every single one.

(And if you want the Notion doc I share with my clients just tag me in our WhatsApp community! Emma x)

Subscribe now

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