This is the programme — not the marketing. The actual modules delivered across twelve weeks, broken out by phase. Each card flips to reveal the deep contents — what is taught, what is practiced, what you walk away with.
↻ Click any card to flip it open
Pre-Phase · weeks 0–1
Paddle out · orientation
~2 weeks · framework + kits
Before Month 1 begins, you arrive in the language of the SYL System and the diagnostic kits arrive at your home. The point of Pre-Phase is to make Month 1 feel like a continuation, not a cold start.
Module 01 · Pre-Phase
Welcome & framework orientation
The whole map, in 90 minutes.
A guided walkthrough of the SYL System — the four life dimensions, the three phases, the SYL-Clock, the Inner Team rooms, and what to expect across twelve weeks. By the end, the language is yours.
format · video + cohort call~90 min
Module 01 · what's inside
Welcome & framework orientation
Content
Welcome video — the Programme Director walks you through the architecture (45 min)
The Four Life Dimensions — Health · Mindset · Relations · Career, with worked examples
The Three Phases — Pre · Diagnostic · Implementation, and why the order matters
The SYL-Clock — your starting position on the journey
Cohort kick-off call · 60 min · meet your cohort
What you walk away with
The full SYL vocabulary, fluent
A clear sense of what changes when
Your dashboard set up · cohort connected
Module 02 · Pre-Phase
Baseline capture
Document where you are now.
A sequence of validated questionnaires that capture your subjective baseline — ADHD presentation, sleep, recovery–stress, Sense of Coherence. By the end of week 1, your starting point is fully on paper.
format · self-administered~75 min total
Module 02 · what's inside
Baseline capture
Validated instruments
ASRS-v1.1 — Adult ADHD self-report scale
PSQI — Pittsburgh Sleep Quality Index
RESTQ-Sport — recovery–stress balance
SOC-13 — Antonovsky's Sense of Coherence
MEQ — Morningness–Eveningness Questionnaire
Bonus mini-rituals
10-min daylight walk · pre-9am
Pre-coffee glass of water
3-minute morning sit (no phone)
Module 03 · Pre-Phase
Diagnostic kits dispatched
The hardware arrives at home.
Nordic Labs DNA Cor (genetic test), Biovis Prevent 360 / Maven Metabolomics, 24h HRV monitor (where applicable), and CGM (Boutique) shipped to your address. Clear instructions, video walkthroughs for each kit.
Architect (CHF 1,990) — DNA Cor + 24h HRV (1-month flatrate) · Biovis / Maven / CGM available as add-ons
Boutique 1:1 (CHF 4,500+) — DNA Cor + Biovis + Maven + 24h HRV + 14-day CGM · full stack
Each kit comes with
Step-by-step video walkthrough
Pre-paid return packaging
Dashboard tracker for "kit out / lab in"
Vitareba contact for questions
Phase i. · weeks 2–4
Read the swell · diagnostic + 20% micro-change
3 weeks · measure & move in parallel
Diagnostics run in parallel with the first wave of micro-change at ~20% intensity across all four life dimensions. Multiple parallel wins from week one. By end of Phase i. you have the data and the early traction.
Module 04 · Diagnostic
The biomarker stack
The body, on paper.
Genetic test, blood panel (Biovis or Maven or both), HRV phenotyping, CGM. Lab data flows back over weeks 2–4. Vitareba's clinical team interprets every result.
Take the 8-question PSI assessment. Then a 90-minute live session with the Programme Director translates the result into your specific work for Phase ii. Which room (Achiever / Visionary / Protector / Doer) is overdeveloped, which is atrophied.
format · session with the Programme Director90 min
Module 05 · what's inside
The PSI Diagnostic — Inner Team mapping
Based on Julius Kuhl's PSI Theory
Personality Systems Interactions framework
Four mind-systems · Red Office (Achiever) · Yellow Library (Visionary) · Blue Lab (Protector) · Green Workshop (Doer)
Action vs State Orientation (HAKEMP-90)
Session output
Your dominant Inner Team room — named, mapped
The atrophied room you need to deliberately train
Concrete daily/weekly practices for the missing system
Personal mapping of "when am I in which room?"
Module 06 · Diagnostic
20% micro-change · Health
Body baseline rituals.
Three light habits introduced in Phase i. — no pressure, no perfectionism. Just enough movement to start data flowing back into your nervous system before Phase ii. arrives.
Pre-loaded autonomic regulation before Phase ii. intensity
Module 07 · Diagnostic
20% micro-change · Mindset
Inner Team check-ins.
A 3-minute daily Inner Team check-in becomes habit. Three prompts, three minutes — slowly map "which room am I in right now?" Lays the ground for the deep PSI work that opens in Phase ii.
4 weeks · 3 min/dayjournal-based
Module 07 · what's inside
20% micro-change · Mindset dimension
The three daily prompts
Where am I right now? — name the dominant room
Where do I want to be? — name the room the situation needs
What's the smallest move? — one step toward that room
Materials
Inner Team prompt card · printable + dashboard
Weekly cohort group reflection
Optional voice-note alternative for ADHD-friendly capture
Module 08 · Diagnostic
20% micro-change · Relations
Protect one anchor.
One non-negotiable relational anchor protected — Sunday dinner, a weekly call, a phone-free hour with someone who matters. The relational fabric that the rest of the architecture rests on starts being defended.
4 weeks · 1 anchor/weekscreen-free
Module 08 · what's inside
20% micro-change · Relations dimension
The relational anchor
One non-negotiable, screen-free, weekly
Choose with intention — not the most convenient one
Communicate it · make it visible to the people involved
Protect it like you protect a board call
Why it matters here
Burnout repair without relational repair is performative
Relational anchors stabilise the autonomic nervous system
The ADHD operator over-recruits at the cost of relations · this corrects
Module 09 · Diagnostic
20% micro-change · Career
First AI capture experiment.
The first AI co-pilot habit lands in Phase i. — voice notes piped through ChatGPT structuring, output as action items. Two weeks of daily practice. The neurology meets its externalised executive function.
2 weeks · daily capturevoice-first AI
Module 09 · what's inside
20% micro-change · Career dimension
The voice-AI loop
Capture · voice memo while walking, driving, between meetings
Process · feed to ChatGPT/Claude · "structure this as a project plan"
Refine · 60-second review of the structured output
Action · top 3 items to your task manager
Templates provided
SYL prompt library · 12 ADHD-aware prompts
Privacy & safety hygiene guide
Setup video for Mac, iOS, Android
Phase ii. · weeks 5–12
Ride the wave · full implementation
8 weeks · calibrated to your data
Phase ii. is the full intensity arc, calibrated to the diagnostic data from Phase i. Biology, breath, Inner Team, AI co-pilot — synchronised across all four life dimensions. The four currents lock into one personal rhythm.
Module 10 · Implementation
Personalised biology plan
Supplements + nutrition, calibrated.
A bespoke supplement protocol built from your panel — dosed to the actual deficiencies, not generic. Plus the nutrition pattern that flattens your specific glucose curve, taken from CGM data (Boutique) or general principles.
format · written plan + check-insweeks 5–12
Module 10 · what's inside
Personalised biology plan
Typical components
Methylated B-complex · if homocysteine high
Omega-3 EPA/DHA · dosed to omega-3 index gap
Vitamin D + K2 · dosed to 25-OH level
Magnesium glycinate · pre-sleep · per RBC level
NAD+ precursor · per mitochondrial markers
Targeted micronutrients · per specific gaps
Nutrition pattern
CGM-led plate architecture (Boutique)
Glucose-stabilising meal sequencing
Protein-first morning protocol
Caffeine timing tied to cortisol curve
Module 11 · Implementation
VITAE breath protocol
Vagal tone, trained.
Three short daily protocols + one weekly long session. Designed to retrain vagal tone, deepen sleep architecture, and reset post-load recovery over 4–6 weeks. Delivered through VITAE — Breathe Better, Reset Stress, Recover Deeper.
3 × daily · 1 × weeklypartner-delivered
Module 11 · what's inside
VITAE breath protocol
Daily practices
Pre-meeting · 4-4-4-4 box breathing · 5 min
Pre-lunch · cyclic sigh × 8 · 2 min
Pre-sleep · 4-7-8 wind-down · 6 min
Weekly long session
Sundays · 45 min · guided breathwork + nervous-system reset
In-person at Vitareba (Boutique referral) · online for others
Tracks: HRV before/after · subjective state shift
Module 12 · Implementation
Inner Team deep work
Train the atrophied room.
PSI work moves from awareness to deliberate practice. Specific exercises per dominant mode — Visionary practice for Achiever-dominant, action-bridges for Visionary-dominant, safety work for Protector-dominant, Yellow-room sits for Doer-dominant.
weeks 7–10 · daily + weeklycohort-supported
Module 12 · what's inside
Inner Team deep work
Exercises by dominant room
Achiever (Red) → train Visionary · daily 10-min Yellow-room sit, weekly long-form writing without AI, Saturday integrative practice
Five custom GPTs built for your specific life — Strategy, Health, Inner Team, Recovery Coach, Decision. Trained on your context, your language, your dashboard. Phase 2 deliverable. The neurology gets a permanent externalised executive function.
The replacement-of-willpower module. We design sensory, dopamine-rich rituals that an ADHD nervous system can actually sustain — instead of the rigid routines that always fail by week three. Environment design replaces willpower.
weeks 6–94 ritual designs
Module 14 · what's inside
Rituals, not routines
Four ritual designs (one per dimension)
Health ritual — sensory-anchored morning protocol
Mindset ritual — dedicated thinking-walk practice
Relations ritual — weekly anchored connection
Career ritual — Friday 90-min integration block
Design principles
Sensory cue → behaviour → small dopamine reward
Environment redesign · not willpower
Built around your dominant Inner Team room
Module 15 · Implementation
Mid-programme review
Halfway: re-test, re-calibrate.
Week 8 — re-test selected biomarkers, re-score Flow/Threshold, review subjective shifts. Plan recalibration based on what's working and what isn't. Honest data, calibrated response. The plan adapts to you.
week 81:1 + cohort
Module 15 · what's inside
Mid-programme review
Re-tests
hs-CRP · omega-3 index · vitamin D · key markers
Flow Clock re-take
RESTQ recovery–stress re-take
Subjective Inner Team shift mapping
Output
Updated supplement & nutrition plan
Adjusted ritual stack (drop, keep, add)
Refocused Inner Team practice
Next 4 weeks personalised arc
Module 16 · Implementation
Synergetic phase transition
When the four currents lock in.
Around weeks 8–10, the four parallel rhythms lock into one coherent personal rhythm. The body, the mind, the relational anchor, the work — synchronise. Things that took effort start happening on their own. We notice it together.
weeks 8–10cohort + reflection
Module 16 · what's inside
Synergetic phase transition
What's actually happening
The four life dimensions stop competing for attention
Synchronisation produces a state shift (Haken's synergetics)
Around weeks 8–10, almost every cohort hits a dip. The system pushes back as new patterns settle. The cohort, the buddy, and the coach are most present here. Honest expectation: this is the week you almost quit. The protocol holds you.
weeks 9 (typically)full cohort support
Module 17 · what's inside
The difficult week
What we do
Dedicated cohort group call · "navigating the dip"
Buddy 1:1 mandated · accountability check
Optional 1:1 with your coach (Architect/Boutique)
Reduce supplement load by 20% if needed
Increase recovery (more sleep, more breath, more walks)
What we hold
The expectation: dip is normal · not failure
The frame: nervous system recalibrating
The fact: you stayed
Carry-over · weeks 11–12+
Architecture beyond the cohort
final 2 weeks + life beyond
The work shifts from "do the protocol" to "build the architecture that holds the protocol once the cohort ends." Personal AI stack finalised, annual rhythm mapped, quarterly check-ins booked. You don't just leave with a programme — you leave with a system.
Module 18 · Carry-over
Carry-over architecture
Build what holds after we leave.
Annual rhythm calendar. Quarterly biomarker check-ins. Auto-tracking via your AI stack. Buddy continuity setup. By week 12 you have an architecture designed to hold the work long after the cohort ends.
Final biomarker re-test. Final Flow / Threshold / PSI scores. Cohort celebration call — what shifted, what's unfinished, what's next. The cohort closes. The buddy system, the AI stack, and the architecture continue.
week 12group + 1:1 close
Module 19 · what's inside
Final review & cohort close
Final assessments
Biomarker re-test · same panel as Phase i.
Flow Clock · Threshold Clock · PSI re-takes
Subjective shift narrative (recorded)
Cohort close
90-min group celebration call
Each cohort member shares one shift & one open thread
Alumni community access opens
Reunion event invitation (annual · Zürich)
Module 20 · Carry-over
Optional retreat
Switzerland or Portugal · embodied close.
First 12 enrolled per cohort get 10% off the optional retreat. 3 days at Wàioma Bay (Swiss alps) or 5 days in Costa da Caparica (Portugal). Where the framework moves from screen to body, in the salt and the air.
optional add-on3 or 5 days
Module 20 · what's inside
The optional retreat
Switzerland · 3 days · Wàioma Bay
Wavegarden + alpine setting
Surf practice · cohort group integration · Vitareba in-person
For the cohort that wants intensive close in fewer days
Portugal · 5 days · Costa da Caparica
Atlantic coast · daily surf, breath, somatic work
Deeper unwind, longer arc, ocean temperatures
For the cohort that wants the deeper version
Module 21 · Carry-over
SYL alumni community
Life beyond the cohort.
After the cohort, you join the SYL alumni network. Quarterly virtual reunions, an annual in-person reunion in Zürich, a private community channel. The architecture doesn't end — it just changes shape.
ongoing · post week 12community access
Module 21 · what's inside
SYL alumni community
What's included for life
Private alumni channel (Slack-based)
Quarterly virtual reunion calls (90 min)
Annual in-person reunion · Zürich · 1 day
Continued access to SYL Longevity Lounge (Zürich-based alumni)
Discounted re-tests of diagnostic stack
For Boutique alumni
Quarterly Programme Director sessions continue (paid retainer)
Continued referral access to Vitareba (partner clinic)
Boutique dinners · Zürich · quarterly
Want to walk this with us?
The content is the body of the work. The cohort is the heart.
Twelve weeks. Twenty-one modules. Four life dimensions. One coherent rhythm. Book a 15-minute intro call to see if it's the right fit.