PRACTITIONER RESOURCE — PRIVATE

90-Day Personal Development Plan

NLP · Cognitive Behavioral Coaching · Trauma-Informed Practice · 13 Weekly Sessions

Phase 1: Foundation

Weeks 1–4 · Safety, Awareness & Establishing the Container

Phase 2: Integration

Weeks 5–9 · Processing, Reframing & Rewiring Patterns

Phase 3: Embodiment

Weeks 10–13 · Identity, Purpose & Sustainable Transformation

Wk	Title	NLP Technique	CBT Technique	Trauma Focus	Homework	✓
Phase 1: Foundation — Safety, Awareness & Establishing the Container
1	Building the Container	Rapport building — pacing and leading; establishing well-formed outcomes	Psychoeducation on the mind-body connection; introducing the thought-feeling-behavior triangle	Trauma-informed intake: normalizing the nervous system response; no pressure to disclose	Daily 5-minute body scan; begin a "noticing journal" — write 3 observations about your inner state each morning	☐
2	Mapping Your Inner Landscape	Values elicitation; logical levels of change (environment → identity → beliefs)	Automatic thought identification; introducing the thought record	Identifying triggers without re-traumatizing; window of tolerance education	Complete a values ranking exercise; identify 3 recurring automatic thoughts and their emotional charge	☐
3	The Nervous System Story	Anchoring — creating a calm resource anchor; submodalities introduction	Cognitive distortion identification (all-or-nothing, catastrophizing, mind reading)	Polyvagal theory basics; identifying your personal stress response pattern (fight/flight/freeze/fawn)	Track nervous system states 3x daily using a simple 1–10 scale; practice the calm anchor daily	☐
4	Grounding & Stabilization	Circle of excellence; future pacing a regulated state	Behavioral activation — scheduling grounding activities; safety planning	Grounding techniques: 5-4-3-2-1 sensory, cold water, movement; establishing a "safe place" visualization	Practice one grounding technique daily; create a personal "regulation menu" with at least 5 strategies	☐
Phase 2: Integration — Processing, Reframing & Rewiring Patterns
5	The Stories We Carry	Meta-model questioning to challenge limiting language; reframing	Core belief identification; downward arrow technique	Narrative therapy lens — separating the person from the problem; externalizing the story	Write your "old story" in 1 paragraph; write your "new story" in 1 paragraph — same events, different meaning	☐
6	Releasing What No Longer Serves	Parts integration — honoring the protective part while negotiating a new role	Behavioral experiments — testing the validity of a core belief through action	Understanding secondary gains; compassionate inquiry into why patterns developed	Write a compassionate letter to the part of you that developed a protective pattern; identify one small behavioral experiment to try	☐
7	Rewiring the Inner Critic	Submodality shifts — changing the voice, tone, and location of the inner critic; swish pattern	Cognitive restructuring — challenging and replacing distorted self-talk	Understanding the inner critic as a trauma response; self-compassion as a nervous system regulator	Daily inner critic log — catch 3 critical thoughts and write a compassionate reframe for each	☐
8	Boundaries as Self-Respect	Perceptual positions — seeing boundary situations from self, other, and observer	Assertiveness training; identifying the thoughts that block boundary-setting	Trauma and boundary erosion; fawn response and people-pleasing as survival strategies	Identify 3 areas where a boundary is needed; practice one boundary conversation using the "I feel / I need" framework	☐
9	Emotional Fluency	Anchoring emotional states; timeline work — visiting a past emotion with adult resources	Emotion regulation skills; opposite action; TIPP technique (Temperature, Intense exercise, Paced breathing, Progressive relaxation)	Emotions as information, not danger; titrated exposure to difficult feelings within the window of tolerance	Feelings wheel practice — expand emotional vocabulary; daily 3-minute emotion check-in	☐
Phase 3: Embodiment — Identity, Purpose & Sustainable Transformation
10	Who Are You Becoming?	Identity-level change work; "as if" frames — acting from the future self now	Behavioral activation aligned with new identity; values-based action planning	Post-traumatic growth — integrating the wound as part of the story, not the whole story	Write a "future self letter" — from 1 year from now, looking back at this moment; identify 3 identity-aligned actions	☐
11	Purpose & Meaning-Making	Neurological levels — aligning environment, behavior, capability, beliefs, identity, and purpose/spirit	Meaning-based coping; identifying personal strengths through a strengths inventory	Viktor Frankl's logotherapy lens — finding meaning in suffering; the wound as teacher	Complete a personal strengths inventory; write a 1-paragraph personal mission statement	☐
12	Sustainable Practices & Relapse Prevention	Future pacing — mentally rehearsing navigating future challenges with new resources	Relapse prevention planning; identifying high-risk situations and coping strategies	Understanding that healing is not linear; normalizing setbacks as part of the process	Create a personal "wellness blueprint" — daily, weekly, and monthly practices; identify 3 people in your support network	☐
13	Integration & Celebration	Timeline review — walking the full 90-day journey on the timeline; anchoring the transformation	Progress review — comparing week 1 thought records to current; celebrating cognitive shifts	Ritual closure — honoring what was released; acknowledging the courage it took	Write a "graduation letter" to yourself — what you survived, what you learned, who you are becoming	☐

Phase 1: Foundation (Weeks 1–4)

Phase 2: Integration (Weeks 5–9)

Phase 3: Embodiment (Weeks 10–13)

Phase 1: Foundation

Safety, Awareness & Establishing the Container

🌱 Phase 1 Begins — The Foundation

💬 Session Opener

What does feeling safe mean to you right now? What would you like to feel more of by the end of our 90 days together?

🔚 Session Closer

What is one word that describes how you feel leaving today's session?

🧠 NLP Technique

Rapport building — pacing and leading; establishing well-formed outcomes

📊 CBT Technique

Psychoeducation on the mind-body connection; introducing the thought-feeling-behavior triangle

💜 Trauma-Informed Focus

Trauma-informed intake: normalizing the nervous system response; no pressure to disclose

📝 Between-Session Homework

Daily 5-minute body scan; begin a "noticing journal" — write 3 observations about your inner state each morning

Phase 2: Integration

Processing, Reframing & Rewiring Patterns

Phase 3: Embodiment

Identity, Purpose & Sustainable Transformation

90-Day Personal Development Plan

90-Day Personal Development Plan

Nspirit Healing

Week 1: Building the Container

Session Notes