Harbr Foundations
Building a Wellbeing Structure That Lasts
Harbr Foundations is a cumulative wellbeing programme. Each week adds a new building block to your personal wellbeing structure.
This is not about completing topics and moving on. Each block remains active throughout the programme. By Week 10, you'll have built a complete framework that you can return to whenever life feels difficult.
The group acts as the anchor — the central support that holds the entire structure together.
How the Programme Works
Weekly Meetings
Groups meet for 45-60 minutes each week to review progress, explore the new wellbeing theme, and create personal plans for the week ahead.
Members share achievement levels and set intentions together
Daily Check-Ins
Between meetings, members track their progress with brief daily evaluations — rating their day and reflecting on their weekly intentions.
2-5 minutes per day to build awareness and momentum
Personal Email Support
Optional daily emails provide personalized prompts, encouragement, and reminders tailored to each member's unique journey and progress.
Gentle support that connects members to their wellbeing focus
A structure, not a streak.
Most wellbeing programmes fail for predictable reasons. Harbr Foundations is engineered around each of them — the logic of the programme in four steps.
The Problem
Wellbeing support arrives too late.
Most organisations invest in wellbeing only once people are already struggling — reactive interventions, one-off workshops, and apps that get opened twice. The spend is real, but nothing compounds.
The Mechanism
We build structure, not streaks.
Harbr Foundations works like a construction project: ten cumulative blocks, each one staying active while the next is laid. Weekly group meetings provide the anchor; two-to-five-minute daily check-ins provide the dose. Small, repeated, and never discarded.
The Evidence
Designed around how habits actually form.
The programme applies three well-established behaviour-change findings: habits form through repetition in a stable context (Lally et al., 2010), social commitment sustains adherence far better than solo effort, and small daily doses outperform occasional large efforts.
The Outcome
A framework people keep for life.
By Week 10, each member holds a complete, personal wellbeing structure they understand from the inside — one they can return to whenever life gets difficult. For schools and employers, that means fewer moments that escalate into absence, burnout, or crisis.
The operating model
Evidence note: habit-formation findings from Lally et al. (2010), University College London; programme duration and cadence reflect established behaviour-change design principles. MyHarbr provides structured preventative wellbeing support — not medical or crisis care.
The Ten Harbr Building Blocks
Sleep & Recovery
Laying the foundation for all wellbeing. Everything else is built on rest.
View week →Stress & Regulation
Learning to notice and respond to stress. Building on the sleep foundation.
View week →Movement & Energy
Understanding how movement affects sleep and stress. Adding physical awareness.
View week →Nutrition & Hydration
Noticing what we consume and how it affects the foundation we've built.
View week →Thoughts & Emotional Patterns
Noticing the stories we tell ourselves and how they affect all other blocks.
View week →Relationships & Communication
How connection supports or strains the wellbeing structure we've built.
View week →Digital Balance & Attention
Noticing where attention goes and how screen time affects every other block.
View week →Purpose, Interests & Meaning
What makes maintaining the structure worthwhile. Why we keep building.
View week →Habits & Sustainability
Which blocks stick when life is difficult? Building practices that last.
View week →Integration & Wellbeing Armour
Your personal wellbeing framework — built over ten weeks, yours to keep.
View week →What's Included In Your Journey
Beyond the weekly programme structure, every member gets access to these built-in tools to support their wellbeing day to day.
AI Reflective Journal
Each day, a gently personalised question invites you to pause and reflect. Your response is private. An AI then offers a thoughtful, compassionate reflection to help you gain perspective — not advice, just presence.
- ✓ Daily personalised reflection question
- ✓ Optional mood word to capture how you feel
- ✓ Gentle AI reflection — never judgmental
- ✓ History of your last 7 entries
Example Entry
Today's question:
"What's one small thing that went well today — even if everything else felt hard?"
Your response:
"I actually made lunch instead of skipping it. Small thing but it felt like I was looking after myself a bit."
✨ AI Reflection:
"That pause to make lunch was an act of quiet self-care. Noticing it — even naming it — is part of building the habit of noticing yourself."
Completely private. Only you can see this.
Your Growing Plant
Every action you take — a daily check-in, a journal entry, completing a week — helps your plant grow. It's a gentle, visual reminder of the progress you're making, even when it's hard to see.
- ✓ Grows with every wellbeing action
- ✓ Tracks streaks and consistency
- ✓ 10 stages from seed to full bloom
- ✓ Name your plant and make it yours
Plant Growth Stages
Seed
Sprout
Young
Thriving
Blooming
🪴 Young Plant
12 day streak · 23 total actions
45% to next stage
Gentle Nudges
Based on your patterns and progress, the system delivers quiet, personalised messages at the right moments. Not pushy notifications — thoughtful nudges that feel like a friend checking in.
- ✓ Personalised to your patterns
- ✓ Sleep support, movement, stress tips
- ✓ Streak celebrations and gentle check-ins
- ✓ Dismiss anytime — no pressure
Example Nudges
Sleep Support
You've rated your sleep low for a few days. Even 15 minutes earlier to bed can make a difference — no pressure, just a gentle thought.
Streak Celebration
7 days in a row of checking in — that's a real week of showing up for yourself. Your plant noticed too. 🌿
Gentle Check-in
It's been a couple of days — hope you're okay. No need to catch up, just here when you're ready.
"Ten weeks is long enough to build a structure. Strong enough to last."
See the structure of a week
Preview how each week is structured before you begin.
Look inside Harbr FoundationsReady to start building?
Explore the full programme structure and begin with Week 1.