Note: This is a living document. The curriculum continues to evolve as new cohorts move through the work. What you see here reflects the current structure — the core framework remains consistent while the content deepens over time.
How the Curriculum Works
Each week includes 4–5 short video lessons (5–8 minutes each, approximately 20–35 minutes of total video content), a companion journal that includes integration practices to support real-life application.
Twice a month live coaching calls are woven throughout the curriculum to provide real-time support, group accountability, and personalized guidance as you move through each phase.
The R in RISE Understanding resistance as a messenger and tracing it back to its origins
Week 1: How Resistance Shows Up
Core Question: What if resistance is an invitation?
What You’ll Practice: Recognizing your first somatic cue when resistance activates. Identifying which type of resistance shows up most in your pattern. Meeting your resistance with curiosity instead of self-blame. Mapping where and when resistance appears most in your daily life.
What Changes: By the end of Week 1, you can name your pattern as it’s happening — not hours later. Resistance begins to feel like information rather than failure, and you understand what your nervous system has been trying to tell you.
Week 2: Where Resistance Came From
Core Question: Where did this resistance learn its job?
What You’ll Practice: Tracing current resistance patterns back to early experiences. Identifying the survival identity you developed to stay safe. Naming the unspoken rules that still shape your behavior. Beginning to envision who you are when safety no longer depends on self-sacrifice.
What Changes: By the end of Week 2, you can trace patterns to their origins without shame. Your adaptations start to look like intelligence, not some sort of character flaw — and you can see the version of yourself that exists beyond them.
Coaching Call 1 happens at the end of Week 2.
The I in RISE — Interrupt Transforming your relationship with fear and rewriting the internal narrative
Week 3: From Fearful Thinking to Fear-Informed Thinking
Core Question: How do I work WITH fear instead of waiting for it to go away?
What You’ll Practice: Pausing in the gap between feeling and reaction. Naming emotions with precision rather than collapsing everything into “fear.” Distinguishing guidance from old wounding — in your body, not just your mind. Building self-trust through small, repeated choices rather than breakthrough moments.
What Changes: By the end of Week 3, you catch fear as prediction rather than present truth. You can pause before reacting automatically, sense the difference between protective guidance and old patterns, and stay with positive experiences longer without bracing for loss.
Week 4: Interrupting Protective Thought Patterns
Core Question: How does the voice in my head either build or undermine trust?
What You’ll Practice: Identifying your habitual self-talk phrase and the prediction beneath it. Rewriting internal language into something believable — not performative. Adjusting tone so your nervous system hears safety, not threat. Dialoguing with your inner critic as a protector rather than an enemy.
What Changes: By the end of Week 4, your self-talk tone has softened and you catch harsh phrases earlier. You feel less at war with your inner voice. You can speak TO yourself instead of AT yourself — and notice the physical difference when that shifts.
Coaching Call 2 happens at the end of Week 4.
The S in RISE — Shift Nervous system regulation and rewiring through embodied presence
Week 5: Nervous System Deep Dive + Somatic Practices
Core Question: What does my body need in order to feel safe enough to take action?
What You’ll Practice: Learning to read your nervous system state in real time. Working with somatic cues rather than overriding them. Using regulation practices to create enough safety for forward movement. Recognizing the difference between dysregulation and resistance.
What Changes: By the end of Week 5, you have a working vocabulary for your nervous system states and at least one regulation practice that actually works for your body. You stop confusing overwhelm with unwillingness.
Week 6: Rewiring Through Embodied Presence
Core Question: How do I make a new response feel more natural than the old one?
What You’ll Practice: Anchoring new responses through repeated, embodied practice — not willpower. Staying present with the discomfort of becoming more you and learning new skills. Building neural pathways through action taken under support, not alone. Integrating the internal shifts of Phases 1–2 into your nervous system.
What Changes: By the end of Week 6, the new response is beginning to feel less effortful. You can catch the moment the old pattern pulls — and choose differently with less internal war.
Coaching Call 3 happens at the end of Week 6.
The E in RISE — Embody Translating internal shifts into external action and sustainable rhythms
Week 7: Translating Internal Shifts to External Action
Core Question: What does change actually look like on the outside?
What You’ll Practice: Identifying where your internal shifts haven’t yet translated into behavior. Taking action that reflects the embodied version of you — not the one still waiting to feel ready. Moving through visibility, decision, and follow-through with the skills from Phases 1–3 as your foundation.
What Changes: By the end of Week 7, you’re taking action that would have previously stalled. The gap between who you know yourself to be and how you’re showing up begins to close.
Week 8: Sustainable Rhythms + Aligned Choices
Core Question: How do I make this last?
What You’ll Practice: Building rhythms that support consistency rather than relying on motivation. Making choices from alignment rather than avoidance. Identifying what structures need to be in place for the work to hold under real-life pressure.
What Changes: By the end of Week 8, you have a personal rhythm for maintaining the work — not a rigid system, but a sustainable practice. You understand what conditions your growth requires, and you’ve started building them.
Coaching Call 4 happens at the end of Week 8.
SACRED PAUSE (Week 9)
Integration Before Relational Work
Week 9 is an intentional pause — not a break from the work, but a deepening of it.
Before moving into the relational complexity of Phase 5, you’ll consolidate what’s shifted across Phases 1–4, complete a self-assessment of what’s integrated and what still needs time, and prepare your nervous system for the next layer of the work.
This is where the curriculum lives in your body before it meets your relationships (light lesson).
Resistance in Relationship How your patterns show up with others — and how to stay grounded when they do
Week 10: Attachment Styles as Resistance Strategies
Core Question: Why does my progress sometimes feel threatening to the people around me — or to me?
What You’ll Practice: Recognizing how your attachment style shows up as resistance in relationships. Identifying your attachment activation before it collapses into old patterns. Noticing where relational fear and growth fear overlap — and how to work with both at once.
What Changes: By the end of Week 10, you can see your relational resistance clearly — not as an inherent flaw, but as a strategy that made sense once. You start catching attachment activation earlier, before it derails forward movement.
Week 11: Rewiring Through Self-Trust & Co-Regulation
Core Question: How do I take action when my attachment nervous system is activated?
What You’ll Practice: Deepening self-trust as a form of internal secure attachment. Taking forward action even while relational fear is present. Using co-regulation practices to support your nervous system in connection. Learning to ask for support without outsourcing your authority.
What Changes: By the end of Week 11, you can stay in motion even when relationships feel uncertain. You’re no longer waiting for relational safety before moving — you’re learning to bring safety with you.
Coaching Call 5 happens at the end of Week 11.
Week 12: Relational Integration & Long-Term Stability
Core Question: Who am I becoming — and what does that ask of my relationships?
What You’ll Practice: Identifying how resistance reappears in relationships under growth pressure. Deciding what you’re protecting and what you’re ready to release in the next chapter. Clarifying what version of you your relationships have been built around — and how to navigate that with honesty and care.
What Changes: By the end of Week 12, you have a clear picture of who you’re becoming and what your relationships need to hold that. You leave with a vision for long-term stability — not as a fixed destination, but as an ongoing practice you now know how to sustain.
Coaching Call 6 happens at the end of Week 12.
Weeks 13–24: Integration Period (3 Months)
After completing the 12-week curriculum, you continue with twice a month 90-minute live coaching calls, full access to the AnKōrd community, continue working through the integration journal prompts, community challenges, and real-time pattern support as life unfolds.
This is where the curriculum becomes a lifestyle. You’re no longer learning the framework — you’re living it, with support, as old patterns resurface under real pressure.
The Resistance Reset is hosted on Skool. Questions? Hello [at] defyingresistance [dot] com
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