For a shorter week, read the Insight, choose one practical exercise, coping skill or guided session, and consider one reflection question. Explore more when you have the time and interest.
01InsightThe week’s topicAbout 8 minutes+
An introduction to the week’s topic, with research explained in plain language.
02Practical exerciseSomething to try10–20 minutes+
An activity connected to the topic, such as writing, exploring your values or trying a different approach to an everyday situation.
A practical skill to try when a day feels difficult. You can return to it when it feels relevant.
04Guided audioWeekly guided sessionFull or mini+
A guided audio session themed to each week, with full and shorter mini versions. Recording lengths vary by week. Choose either recording, or follow the written practice at your own pace.
05ReflectionTime to reflectAbout 5 minutes+
A short check-in and a reflection question to help you notice what stood out. There is also space to write down your thoughts.
Daily repetition, additional practices and the recommended resources are optional. Time varies with what you choose, and you can split your reading and practice across the week.
Press play
A moment to arrive.
Every week includes a guided audio session recorded in a calm, unhurried voice. Here is a sample.
Sample guided session2 min 47 sec
A taste of the tone, pacing, and approach used throughout the program.
The full year
Four seasons. A foundation to build on.
A new week becomes available every seven active days. You can work with the available practices at your own pace.
01
Weeks 1–18 · Foundation
Start with the foundations
Explore attention, emotions, self-compassion and connection. Get to know the weekly format and try the practices.
Explore all 18 weeks+
Week 1The Science of Feeling Better
Week 2What Good Feelings Actually Do
Week 3Why Happiness Wears Off
Week 4The Power of Paying Attention
Week 5Living Toward What Matters
Week 6Room to Grow
Week 7Treating Yourself Like a Friend
Week 8Making Sense of What You Feel
Week 9How People Get Through Hard Things
Week 10What Stress Is Really For
Week 11Turning Pain into Growth
Week 12Understanding Anxiety
Week 13Building a Kinder Self-Image
Week 14The Power of Social Connection
Week 15Communicating with Care
Week 16Navigating Conflict
Week 17Walking in Someone Else’s Shoes
Week 18Season 1 Reflection
02
Weeks 19–34 · Deepening
Explore what matters to you
Consider purpose, goals, strengths and relationships, with opportunities to explore gratitude, enjoyment and mindfulness.
Explore all 16 weeks+
Week 19Finding Your Purpose
Week 20Setting Goals That Work
Week 21Showing Up as Yourself
Week 22What Do You Actually Believe?
Week 23Finding Joy on Purpose
Week 24Saying What You’re Grateful For
Week 25Staying in the Good Moments
Week 26Making Room for What Matters
Week 27What You Are Already Good At
Week 28The People Who Make You More You
Week 29Losing Yourself in the Best Way
Week 30Success on Your Own Terms
Week 31Deepening Mindfulness
Week 32Meditation Styles
Week 33Mindful Decision-Making
Week 34Season 2 Wrap-Up
03
Weeks 35–45 · Integration
Bring the practices into daily life
Explore rest, movement, creativity, play and nature, and how they relate to your experience of wellbeing.
Explore all 11 weeks+
Week 35Benefits of Meditation
Week 36Mind-Body Connection
Week 37Nutrition for Mental Well-being
Week 38Physical Activity and Mental Health
Week 39Rest and Sleep
Week 40Cultivating Creativity
Week 41The Power of Playfulness
Week 42Art, Music, and Emotional Expression
Week 43Deepening Your Connection with Nature
Week 44Finding Fulfillment in Daily Life
Week 45Season 3 Reflection and Integration
04
Weeks 46–52 · Flourishing
Choose what to carry forward
Reflect on boundaries, support and what you have learned. Put together a wellbeing plan you can revisit after the program.
Explore all 7 weeks+
Week 46Setting Healthy Boundaries
Week 47Personal Growth Planning
Week 48Inspiring and Supporting Others
Week 49Reflecting on Your Path
Week 50Creating a Personal Well-being Plan
Week 51Setting Intentions for the Future
Week 52Celebrating Your Progress
Is it for you?
Who this is designed for.
A regular wellbeing practice
You might be doing okay and still want to give your wellbeing more regular attention. The program offers a structure to work with each week.
You may already be in therapy and want something structured to work with between sessions, not instead of them.
What to expect
Upward Spiral is a self-guided wellbeing program. It is not crisis support, clinical treatment, or a replacement for professional care.
If you are unsure whether this is appropriate for your situation, speak with your GP or a mental health professional first.
At least 14 full days, with no payment taken at signup. A card or supported wallet is required. Your selected plan is charged automatically after the trial unless you cancel by the deadline shown.
Monthly
$49 CAD
per month, tax included
Maximum total
CAD $588 · 12 payments
Program access
480 active days
Pauses
Available when eligible
No regular renewal after the twelfth payment. See the details below for pausing, cancellation and returning to the same enrolment.
You receive at least 14 full days from completed signup, with no payment taken at signup. A card or supported wallet is required. The trial ends at the first 12:01 a.m. Pacific boundary at or after those 14 full days have elapsed. Your exact trial end and cancellation deadline are shown before you confirm. Cancel by that deadline to prevent the first plan payment. Stripe may process the payment after the trial-end time.
When do the weeks become available?+
Welcome and Week 1 are available at enrolment. Week 2 becomes available after seven active days and Week 3 after fourteen active days. Later weeks follow the same weekly rhythm. The trial does not delay Week 2 until payment.
How does monthly Pause/Resume work?+
Eligible monthly participants in good standing can pause, with no limit on the number or length of pauses and no forced resume. Paid access continues until the applicable boundary; while paused, billing, the access clock and new weekly releases freeze. Weeks already released remain available. Resuming continues the remaining payments and remaining active days. The single-payment plan cannot be paused.
What happens if I cancel?+
Cancel the monthly plan to stop future billing and retain eligible access through the end of the period already paid for. Check that cancellation is confirmed before leaving your account. The single-payment plan has no renewal. Cancellation after payment does not shorten the access period you purchased. Routine voluntary refunds are not offered, subject to applicable legal rights.
How long can I use the program?+
The monthly plan provides 480 active days, with eligible pauses freezing the access clock. The single-payment plan provides 480 calendar days from enrolment and cannot be paused. Payment completion and access expiry are separate: there is no further regular renewal after twelve monthly payments or the single program payment. Access remains subject to payment, cancellation and applicable terms.
Can I return after cancelling?+
Returning to the same enrolment preserves remaining access, progress, notes and remaining monthly payments. Payments made before cancellation count toward the twelve-payment maximum for that enrolment. The same email does not receive another free trial. Before the original trial boundary, only its unused portion may remain; after that boundary, you must explicitly confirm a paid return. Signing in alone does not authorize a charge. After all 480 days have been used, a new purchase starts a new enrolment and payment plan.
What if a payment fails?+
You have seven days to resolve a failed payment. If it remains unresolved, the failed subscription is cancelled and eligible access ends. Contact billing@upwardspiralprogram.com if you need help.
