A 4-week wellbeing reset for your team
January is a natural time to pause, reset and reconnect with the routines that help us feel well. Back on Track helps your people ease back into routine after the Christmas period, look after their wellbeing and create a healthier, more balanced rhythm for the year ahead.
2-week free trial, then 30% off the final two weeks
Your team can try Back on Track risk-free for the first two weeks. If it's a good fit, the last two weeks are 30% off.
Back on Track gives your employees a structured, supportive way to look after their wellbeing in January — without adding another demanding commitment to their lives.
They can take part from home, work through the sessions at their own pace and join the wider community once a week for live support.
We'll help your people get Back on Track in January, and give them practical wellbeing tools they can continue using throughout the working year.
The start of a new year doesn't need to be about pressure, perfection or another list of things to achieve. Back on Track is about small, realistic changes that help people feel better.
It's designed to be supportive rather than overwhelming — no daily challenges and no expectation to completely change your lifestyle.
Every week, employees have access to three practical sessions — one focused on each pillar.
Practical and educational
Led by Holly, our nutrition sessions provide simple, realistic guidance to help employees understand how food can support energy, focus, sleep and everyday wellbeing.
Sessions combine education with practical activities and recipes that employees can try at home.
Accessible physical practice
Led by Laura, movement sessions are designed to be accessible and achievable, helping employees reconnect with their bodies and find ways of moving that feel good.
From mobility and stretching to energising movement and creating a realistic personal routine, the focus is on movement as part of wellbeing — not performance.
Stillness, regulation, reflection and breathwork
Led by Blaise, these sessions help employees create space in their minds and reconnect with themselves.
Through guided practices including breathwork, stillness, reflection, regulation and focus, employees learn simple techniques they can use both at home and during the working day.
Get back into routine and reconnect with yourself.
The first week is about gently finding your feet again after the Christmas period.
We're not asking people to overhaul their lives. We're helping them reconnect with the basics and create a positive starting point.
Getting Back Into a Healthy Routine
A practical session exploring the fundamentals of a healthy diet, what to include in balanced meals and how nutrition can support things such as energy, brain fog and sleep. Employees will also receive a simple recipe and an at-home activity to put what they've learned into practice.
Reconnect With Your Body
A gentle 20-minute mobility and stretching session designed to help employees reconnect with their bodies and ease back into movement.
A 10-minute mental reset using guided breathwork, reflection and stillness.
Workplace support: Feeling overwhelmed? Explore Reset & Regulate in the Workplace tab.
Slow down, create space and regulate.
Sometimes the healthiest thing we can do is stop.
This week encourages employees to slow down, notice how they are feeling and create moments of space during their day.
Exploring how we eat, not just what we eat. Employees learn about slowing down, noticing hunger and fullness and becoming more aware of how food makes them feel.
At-home practice: Enjoy one meal without a phone or television, eating slowly and paying attention to the experience.
A gentle movement session focused on releasing tension, stretching and creating physical space in the body.
Stop. Breathe. Reset.
A guided practice focused on breathwork and nervous-system regulation, helping employees create a moment of calm in the middle of a busy week.
Workplace support: Need to slow down or recover? Explore Recovery & Burnout Support in the Workplace tab.
Give your body and mind what they need.
Nourishment goes beyond food. This week explores the things that support our energy, focus and overall wellbeing.
Eat for Energy
Simple education around balanced meals, protein, fibre and hydration, with practical ways to support energy throughout the working day. Employees receive a recipe and an at-home activity to put the learning into practice.
An uplifting movement session designed to get the body moving and help employees reconnect with their energy.
Create Mental Space
A guided practice focused on mental clutter, helping employees pause, clear some headspace and reconnect with what needs their attention.
Workplace support: Feeling mentally drained? Explore Focus & Performance in the Workplace tab.
Create a sustainable rhythm for everyday life.
The final week brings everything together.
Rather than finishing the programme with another challenge, employees are encouraged to think about what they want to take forward and how they can create a routine that works for their real life.
Make Healthy Eating Work for You
Practical guidance for eating well at work and at home, including busy days, eating out, weekends, convenience and planning. Employees create their own simple wellbeing meal plan and receive a practical recipe to try.
Build Your Movement Routine
Employees identify what movement they enjoy, when they are most likely to do it, what feels realistic and how movement can become part of their normal routine.
Creating Space for Yourself
A session exploring boundaries, switching off, saying no, protecting downtime and creating moments of stillness in everyday life.
Workplace support: Ready to build sustainable habits? Explore Resilience & Capacity Building in the Workplace tab.
Every week, employees come together for a live session inside the app. These aren't another task to complete. They're an opportunity to connect, reflect, ask questions and feel supported throughout the programme.
Introduce the programme, set intentions and begin the journey together.
Explore the power of slowing down, breathwork and creating space.
Explore what helps us feel energised and supported in everyday life.
Reflect on the four weeks and identify the habits and practices employees want to take forward.
Employees are encouraged to choose their own accountability partner for the four weeks. This could be a colleague, friend or someone else taking part in the programme.
The aim isn't to monitor or compete. It's simply having someone to check in with, encourage each other and share the experience.
Back on Track gives employees a structured four-week journey. But the support doesn't have to stop when January ends.
Inside the app, the Workplace tab gives employees access to practical micro-practices they can use throughout the working day.
Small practices. Real life. Whenever they're needed.
Short practices to help calm, regulate and reset when things feel overwhelming.
Tools to support concentration, mental clarity and energy.
Practices to help employees pause, recover, switch off and look after their wellbeing during periods of pressure.
Practical tools to help build sustainable wellbeing habits and support employees through everyday challenges.
A structured January journey across reset, pause, nourish and balance.
3 sessions each week across Nutrition, Movement and Mental Clarity.
One live group session every week inside the app.
Employees can choose their own accountability partner.
Ongoing access to practical tools designed around the working day.
Recipes, reflections and simple activities employees can use beyond the programme.
Four weeks to reconnect with yourself, look after your wellbeing and create a healthier rhythm for the year ahead. And the tools you learn don't have to end in January.
2-week free trial, then 30% off the final two weeks
Start with two weeks free so your team can see the difference, then continue at 30% off.
