Free · 7 Days · No Spam

7 days of inner work, distilled from two years of reading.

One email per day for a week. Five minutes to read each.

The five frameworks that almost every personal-growth book agrees on, and how to actually apply them. No fluff. No vision-board theatre.

Daily for 7 days Research-backed No upsell until Day 6

Start the course

Day 1 lands in your inbox immediately.

What's Inside

The 7 days

Each day distils a specific framework from the research base, Lally, Clear, Neff, Schwartz, Pennebaker, Cloud, Brown, Oettingen, van der Kolk, Frankl.

Day 1, The 5 frameworks (overview)

Identity-based habits, self-compassion, embodied trauma, meaning over happiness, structure over willpower. The through-line of the canon.

Day 2, Why your habits keep breaking

Lally's 66-day curve. Clear's identity-first method. BJ Fogg's tiny habits. The science of why willpower fails and what replaces it.

Day 3, The voice in your head isn't who you are

Schwartz's IFS (parts work). Neff's three-step self-compassion protocol. Why fighting the inner critic makes it worse.

Day 4, Journaling that doesn't make you anxious

Pennebaker's expressive-writing protocol, 15-20 minutes, structured prompt, the difference between rumination and integration.

Day 5, Boundaries without burning bridges

Cloud's fence-vs-wall. Brown's research on the most boundaried people. Why most boundary advice on social media is wrong.

Day 6, WOOP: the missing step in goal-setting

Oettingen's 30-year research on why pure positive thinking backfires, and the four-step contrast that actually works.

Day 7, Your 15-minute daily practice

All five frameworks pulled into one routine you can keep doing forever.

Who's writing

I read the canon so you don't have to.

I'm Rashano. I founded Inner Work Co, a small personal-growth brand built around what the literature actually says, not personality-driven advice.

Over the last two years I worked through the personal-growth and behavior-change literature, Dweck, Clear, Brown, van der Kolk, Schwartz, Neff, Frankl, Maté, Kegan, and the rest, and kept noticing the same five frameworks showing up under different vocabularies.

This 7-day course is what I'd hand a friend who asked where to start. Not a summary of everything I read. The frameworks they all converge on, written for someone who wants the bridge between the insight and the doing.

A few honest answers

Is it really free?

Yes. 7 emails over 7 days, then a weekly newsletter (which you can unsubscribe from in one click).

Will you sell my email?

No. Resend handles delivery. Unsubscribe is one click.

What if I miss a day?

The next email arrives tomorrow. The course is structured so you can pick up where you left off without falling behind.

What does Inner Work Co sell?

A 30-Day Email Course (£9), workbooks (Morning Pages Journal £12 → Complete Inner Work System £79), and a monthly subscription called Inner Work Monthly that's currently on a waitlist (pricing announced at launch). I mention the 30-Day course once on Day 6, and the workbooks once on Day 7. If you ignore the mentions, the 7-day course still gives you everything I promised.

Can I unsubscribe anytime?

Yes, link at the bottom of every email.

You don't need another motivational quote.

You need a pen and 15 minutes of honesty, and a structure to apply both. Start with the 7-day course.