The JOYFUL Framework
Here are the headlines, scroll down for a deeper dive.
During our time together you’ll move through:
J – Just begin, Dive in
Where you are now, where’s stuck, what do you wanna change.
O – Out of the Shadows
Acknowledge your “otherness”, reclaim your identity confidently.
Y – You’re Worth It
Build self-belief, create loving boundaries, and reconnect to your inner worth.
F – Foundations of Joy
Rituals and mindset shifts to invite fun, connection and purpose.
U – Unshakeable, Unstoppable
Tap into your inner resilience to keep you going when life gets bumpy.
L – Live Out Loud
The fullest expression of YOU with courage, creativity, and unapologetic joy.
The JOYFUL Framework
This framework holds us throughout the journey and becomes a lifelong resource to tap into whenever you want.
J = Just Begin, Dive In
Week One: WHO AM I NOW?
Theme: Identity and Self-Reconnection
Pain Point: “I don’t recognise myself anymore.”
Outcomes: Clarity, orientation, and baseline awareness
Activity:
Reconnection Score/Life Areas Table
Future Self Visualisation
100 list
Weekly Work:
Daily: 5 gratitudes + 5 joys anticipated
Continue table and 100 list
O = Out of the Shadows
Week Two: FEARS AND SILENCE
Theme: Fear, Shame and the Inner Critic
Pain Point: “I know what I want but I never go for it.”
Outcomes: Detachment from fear’s grip and reclaimed agency
Activity:
Fear Mapping activity
Cartoon Villain Exercise
Shrink visualisation
Weekly Work:
Daily: 5 gratitudes + 5 joys anticipated
Reframe your fears
Week Three: DARE TO WANT MORE
Theme: Desire, Dreams and Permission
Pain Point: “I don’t even know what I want anymore.”
Outcomes: Desire unearthed and honoured
Activity:
Sway testing
Visioning – boards and visualisations
Weekly Work:
Daily: 5 gratitudes + 5 joys anticipated
Add daily to the board
Track one intuitive yes or no moment each day
Y = You’re Worth It
Week Four: RADICAL SELF CARE
Theme: Self-Worth, Boundaries, and Being the love of your life
Pain Point: “I’m kind to everyone but me.”
Outcomes: Foundations of a self-honouring life
Activity:
Self-care routines – you are the love of your life
Structures and habits
Mirror visualisation
Weekly Work:
Daily: 5 gratitudes + 5 joys anticipated
Create self-care routine
Week Five: STOP COMPARING, START LIVING
Theme: Comparison, Social Media, and the Myth of the Ideal
Pain Point: “Everyone else has it figured out.”
Outcomes: Freedom from comparison loops
Activity:
Comparison Mapping
Step into your own strength and story
Create Digital Detox Boundaries
Weekly Work: Daily:
5 gratitudes + 5 joys anticipated
One social media free block a day
Reflect back over Weeks 1-5 and journal the shifts
F = Foundations of Joy
Week Six: BUILDING YOUR FRAMEWORK
Theme: Habits, Systems and Joy as Practice
Pain Point: “I always fall off the wagon.”
Outcomes: Joy becoming a habit, not a fluke
Activity:
Connection anchors
Ritual & Routine Design – blocking time
Weekly Work:
Daily: 5 gratitudes + 5 joys anticipated
SMART tracking
Voice or journal check in with future self
U = Unshakable, Unstoppable
Week Seven: KEEPING ON, KEEPING ON
Theme: Overwhelm, Resistance and Staying the Course
Pain Point: “I’ve tried before. It never lasts.”
Outcomes: Bounce-back tools and trust in self
Activity:
Overwhelm Toolbox Creation
Empowerment Reflection: past wins unpacked
Using the JOY filter.
Weekly Work:
Daily: 5 gratitudes + 5 joys anticipated
Practice using the JOY filter
Look back on Weeks 1-7 – what needs clarifying?
L = Live out LOUD
Week Eight: THIS IS WHO I AM NOW
Theme: Integration, Next Steps, and Ongoing Support
Pain Point: “What happens when the programme ends?”
Outcomes: Deep anchoring of new self and clear path forward
Activity:
Revisit Reconnection Score
Future Self Visualisation
Systems and goals
Weekly Work:
Letter to your past self and future self
Keep going
What’s NEXT?
Continue the learning and join my other programmes and community for childfree women.
