CONA

Choose a theme and a length

30, 60, and 90-day programs

Each route is a day-by-day plan with milestones, progress percent, and a clear finish. The outcome is visible before you enroll.

Program outcomes are practice goals for a self-guided observer habit. CONA is not therapy, diagnosis, crisis support, or a promised medical result.

Anxiety

For the moment you start to get angry, upset, or spun up: one short move you can use in real life.

30 days
30-day In-the-moment reset
Build a 30-day in-the-moment skill: when you get upset, let the thought pass instead of following it into anger.

Upset moments met with a return

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60 days
60-day In-the-moment reset
Keep a 60-day score of catching irritation early and returning to the situation without the extra fight.

Most-days catch before the extra fight

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90 days
90-day In-the-moment reset
Make the observer move automatic for 90 days of real-life spikes: notice, let pass, stay on the road.

90-day automatic in-the-moment return

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Sleep

For bedtime looping and nighttime awakenings: the same observer move, used when the mind will not park.

30 days
30-day Night traffic close
Give nights a consistent 30-day close so restlessness has a place to pass.

Consistent evening close, 30 nights

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60 days
60-day Night traffic close
Reduce nighttime awakenings by practicing a 60-day evening watch: notice the thought, let it pass, stay in bed.

Nighttime awakenings met with a return

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90 days
90-day Night traffic close
Sustain a 90-day evening landing so disrupted nights have the same observer move as daytime focus.

90-day evening observer landing

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Focus

For the moment a ping, a shiny idea, or irritation steals the work block you meant to keep.

30 days
30-day Deep-work highway
Train a 30-day daily return so one distracting car does not own the work block.

Daily return before the work block

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60 days
60-day Deep-work highway
Sustain deep-work focus with a 60-day mid-day highway reset.

Deep-work windows kept after a reset

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90 days
90-day Deep-work highway
Hold a 90-day attention route that makes deep work the default, not the exception.

90-day default attention route

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Structured CONA programs | CONA Meditation