90-Day Workplace Well-being Journey
A structured 90-day online programme for working professionals dealing with chronic work stress, sleep disruption, blurred boundaries, and early-stage burnout. Free for individuals; corporate licensing available.
What's inside the 90-day programme
Phase 1: Sleep and Energy (Weeks 1-3)
Restore the biological foundation that work stress erodes first.
- • Week 1 — Sleep audit and sleep-hygiene baseline; PSS-10 and OLBI scores
- • Week 2 — Light-exposure log (morning sunlight, evening reduction) and a 30-minute wind-down routine
- • Week 3 — Energy-rhythm audit, working with your chronotype, and a 15-minute morning routine
Tools used: Sleep Audit, Checklist for Better Sleep Hygiene, My Light Exposure Log, My Energy Rhythm Audit, My 15-Minute Morning, My 30-Minute Wind-Down.
Phase 2: Cognitive Load and Productivity (Weeks 4-6)
Manage attention, prevent task accumulation, and protect deep work.
- • Week 4 — Cognitive load liberation plus procrastination bypass
- • Week 5 — Focused-day blueprint plus intentional planning
- • Week 6 — Mid-programme PSS-10/OLBI retake plus de-catastrophising work worries
Tools used: Cognitive Load Liberation & Procrastination Bypass, The Focused Day Blueprint, De-Catastrophizing Your Worries, My Personal Productivity Blueprint.
Phase 3: Values and Choice (Weeks 7-9)
Reconnect work to meaning; build sustainable habits rather than heroic effort.
- • Week 7 — Choice point: living your values one moment at a time
- • Week 8 — Fueling the rhythm: diet, hydration, mood connection
- • Week 9 — Moving with the rhythm: exercise, recovery, biological rhythm
Tools used: Choice Point: Living Your Values, Fueling Your Mind: Food & Mood, Moving with the Rhythm, The Hydration Commitment.
Phase 4: Consolidation (Weeks 10-12)
Build maintenance practices and recognise relapse signals early.
- • Week 10 — Identifying personal stress triggers and warning patterns
- • Week 11 — Boundary-setting and conversation scripts for difficult workplace situations
- • Week 12 — Final PSS-10/OLBI, maintenance plan, completion reflection
Tools used: Boundary Types, Soft Startups, Assertive Communication, weekly reflection.
Why this programme works differently than generic wellness
Most workplace-wellness content is generic — "5 tips for work-life balance", "10 ways to manage stress". This journey is built on the specific research showing that workplace burnout has identifiable progression stages and that intervention sequence matters.
The phase order — sleep and energy first, then cognitive load, then values, then consolidation — reflects clinical practice in occupational psychology. Skipping sleep recovery and going straight to "find your values" is what generic content does; structured programmes know to build the biological foundation first because values work performed while sleep-deprived produces neither values clarity nor behaviour change.
Who this journey is for
- ✓ Professionals working 45+ hours, dealing with always-on connectivity
- ✓ Tech, finance, consulting, healthcare, startup, and BPO/IT sectors
- ✓ Early-stage burnout signs — sustained fatigue, cynicism, reduced productivity
- ✓ Returning from PTO or sabbatical and wanting to maintain recovery
- ✓ Hybrid or remote workers with blurred work-home boundaries
- ✓ New parents navigating work and caregiving demands
- ⚠ Active full-stage burnout (cannot work, severe exhaustion) — the more intensive Burnout Recovery Journey is the right starting point
- ✗ Active depression or anxiety disorder — start with the Depression Rehabilitation or Anxiety Loop Breaker journeys first
For individual professionals
Free in the Mindtalk app. Self-paced. Pair with Mindtalk specialist sessions if your situation has structural workplace issues that need individualised guidance — particularly boundary-setting with a manager, leave-of-absence planning, or role-change deliberation.
For corporate teams (HR / EAP buyers)
Mindtalk offers the Workplace Well-being Journey as a structured benefit for corporate teams. The programme integrates with existing employee assistance offerings or stands alone as a primary mental- wellness intervention.
What corporate licensing includes:
- All employees get free access to the 90-day journey
- Branded onboarding inside your organisation's communications
- Aggregate, anonymised progress reporting for HR (no individual data shared)
- Optional add-ons — group workshops led by Cadabams clinicians, manager-training modules, leadership 1-to-1 sessions
- Reduced per-session rates for employees who want individual specialist support
Why corporate teams choose this over generic apps:
- A structured 90-day programme produces measurable outcomes (PSS-10/OLBI deltas) rather than usage-time vanity metrics
- Cadabams Group's 30+ year clinical heritage clears clinical- credibility due-diligence
- India-built — regulatory compliance, INR pricing, local data residency
- Optional in-person workshop sessions in Bangalore, Hyderabad, Mysore
- Anonymised reporting helps HR identify aggregate trends without surveilling individuals
Pricing scales by team size; pilot programmes are available for teams of 50-200. Contact Mindtalk's corporate team via the contact page to discuss your organisation's needs.
Worksheets and tools used in this journey
- Sleep Audit, Checklist for Better Sleep Hygiene, My Light Exposure Log, My Energy Rhythm Audit (Phase 1)
- My 15-Minute Morning, My 30-Minute Wind-Down (Phase 1)
- Cognitive Load Liberation, The Focused Day Blueprint, De-Catastrophising Worries (Phase 2)
- Choice Point: Living Your Values (Phase 3)
- Boundary Types, Assertive Communication (Phase 4)
- Box Breathing audio — used throughout for in-meeting reset
Hubs: adult worksheets · Mindful Minutes · PSS-10 assessment · stress and burnout assessments.
When workplace stress becomes a clinical issue
Some situations exceed what self-paced programmes can address: persistent insomnia (more than a month), panic attacks at work, significant low mood, thoughts of self-harm, escalating substance use, or work-related trauma. In these situations specialist sessions take priority over self-paced work — book a Mindtalk clinician. Crisis lines remain available 24/7: iCall 9152987821, Cadabams +91 97414 76476.
Frequently Asked Questions
- Who is the Workplace Well-being Journey designed for?
- Working professionals experiencing chronic work stress — typically those working 45+ hour weeks, dealing with always-on connectivity, blurred work-from-home boundaries, or early signs of burnout. The journey is most relevant for individuals in tech, finance, consulting, healthcare, and other high-demand sectors. It is also available as a corporate programme for HR teams to roll out across employees as part of EAP (Employee Assistance Programme) offerings.
- How is this different from a meditation app subscription for employees?
- Meditation apps (Calm, Headspace, Wysa) provide content but no structure or progression. This journey is a clinician-designed 12-week sequence with measurable outcomes — PSS-10 stress and OLBI burnout retakes at weeks 2, 6, and 12 give objective progress data. The activities span sleep (energy rhythm, light exposure), productivity (cognitive load, focused day blueprint), values (choice point), and stress regulation (breathwork, body scan). It is a programme, not a content library.
- Can this journey be offered as a corporate benefit?
- Yes. Mindtalk works with corporate teams to deploy the Workplace Well-being Journey alongside specialist sessions, group workshops, and aggregate (anonymised) reporting for HR. Pricing scales by team size. If you are an HR leader or wellness-programme manager, contact Mindtalk's corporate team to discuss a pilot for your organisation.
- Is this just stress management, or does it cover burnout?
- Both. The journey explicitly addresses the stress-to-burnout continuum. Weeks 1-4 focus on stress regulation and sleep (preventing escalation). Weeks 5-8 cover productivity, cognitive load, and energy management (the practical layer where burnout often takes root). Weeks 9-12 cover values, meaning, and sustainable practices (the burnout-recovery layer). The Burnout Recovery Journey (separate 90-day programme) is more intensive for users already in active burnout; this journey works for prevention plus early-stage recovery.
- What if my workplace is the cause of the stress and I can't change it?
- Many workplaces are structurally stressful in ways individual skills cannot fix. The journey acknowledges this — it does not pretend that meditation solves toxic culture or unrealistic deadlines. The skills it teaches (boundary-setting, cognitive load management, sleep hygiene, energy rhythm) give you more agency within constraints you cannot fully control. If your workplace is genuinely harming your mental health, the journey can help you build resilience while you evaluate options (manager conversation, role change, organisation change). For severe situations, a specialist session is recommended alongside.
Want a specialist alongside the journey?
Mindtalk's psychiatrists and clinical psychologists can pair with any journey for a check-in at week 1, week 6, and week 12 — online or in-person across Bangalore, Hyderabad, and Mysore.