Stamina & Control

Learn about arousal, control, pelvic health, breathing, confidence and healthy sexual habits in 21 calm, practical days.

21 days

Week 1: Know Your Body

Understand how sexual response, the pelvic floor, and the nervous system work together. Building body awareness is the calm, confident starting point.

  1. Day 1: How Sexual Response Works — Action: Write Your Starting Point
  2. Day 2: Meet Your Pelvic Floor — Action: Pelvic Floor Check-In
  3. Day 3: The Fight-or-Flight Link — Action: Spot a Stress Moment
  4. Day 4: Tighten AND Let Go — Action: Release Tension Sitting Down
  5. Day 5: Your Arousal Scale — Action: Rate Your Arousal Once Today
  6. Day 6: Myths About Timing — Action: Identify One Unrealistic Expectation
  7. Day 7: Week 1 Recap & Reflect — Action: Write One New Thing You Know

Week 2: Breathe, Focus & Feel

Learn to use breath and present-moment attention to stay relaxed and in control — practical tools you can use anywhere, anytime.

  1. Day 8: Belly Breathing Basics — Action: One Belly Breath Before a Meal
  2. Day 9: Slowing the Exhale — Action: Use Slow Breath During a Queue or Wait
  3. Day 10: Stronger Pelvic Floor — Action: Pelvic Floor Contractions While Sitting at Work
  4. Day 11: The Start-Stop Idea — Action: Pause an Activity You Enjoy Mid-Way
  5. Day 12: Mind and Body Together — Action: Notice One Anxious Thought Without Reacting
  6. Day 13: Movement and Stamina — Action: Walk a Route You Don't Normally Take
  7. Day 14: Week 2 Recap & Reflect — Action: List Two Breathing Moments That Helped This Week

Week 3: Confidence, Connection & Long-Term Habits

Build communication skills, widen your idea of intimacy, and lock in simple daily habits that support wellbeing for the long run.

  1. Day 15: Talking to Your Partner — Action: Write One Thing You'd Like a Partner to Know
  2. Day 16: Widening Your Idea of Intimacy — Action: Do One Non-Sexual Act of Connection Today
  3. Day 17: Sleep and Recovery — Action: Set a Fixed Bedtime for Tonight
  4. Day 18: Full Pelvic Floor Practice — Action: Do Pelvic Floor Release During Evening TV
  5. Day 19: Alcohol, Lifestyle & Sexual Health — Action: Swap One Drink for Sparkling Water Tonight
  6. Day 20: Your Personal Wellness Plan — Action: Write Your 3 Weekly Habits Going Forward
  7. Day 21: Week 3 Recap & Celebrate Progress — Action: Write One Thing You Are Proud of From This Program