Week One
Create space
From “Why am I like this?” to “Now I can see what is happening.”
Mental load, rumination, urgency, triggers, guilt around rest, and why the day won’t switch off.
MilestonePersonal Reset Menu
Founding cohort · Starts 3 December · 6 a.m. IST
The 21 Day Calm Your Mind Challenge
Recharge your mind. Reclaim your day.
Give the first hour of your morning to your mind — and get the rest of the day back.
A psychologist-led practical wellbeing journey for anyone who wants to understand their mind more deeply, recognise everyday psychological patterns, practise healthier responses, and build a mind-care routine that lasts beyond the programme.
“Calm is not the absence of difficulty. Calm is having more choice in how you meet difficulty.”
Next batch begins
15 October 2026
6:00 – 7:00 a.m. IST, every morning for 21 days
–Days
–Hours
–Minutes
–Seconds
Sound familiar?
Most people arrive with a pattern, not a crisis.
If any of these are yours, this programme was built for exactly that.
“Why am I tired when I haven’t done much?”
“The conversation ended hours ago. Why is it still happening in my head?”
“Why can rest make me feel guilty?”
“Why do I snap over something small?”
“Why does everything feel urgent?”
“Why can saying no feel worse than saying yes?”
The programme
- Starts
- 15 October 2026
- Length
- 21 live days
- Daily
- 6:00 – 7:00 a.m. IST
- Session
- 40 min + 20 min Q&A
- Format
- Live online + WhatsApp
- Included
- 365-day Journal
- Cohort
- Limited to 30
- Fee
- ₹999
Three weeks, three shifts
Week Two
Respond differently
From “This is just how I react” to “I can create a small decision point.”
Pauses, boundaries, asking for support, interpretation, self-talk, starting before you feel ready.
MilestoneIf-Then Response Plan
Week Three
Make it last
From “I felt better in the session” to “I have a routine I can return to.”
Values, repair, comparison, minimum routines, support, and restarting without starting over.
MilestonePersonal Mind Care Blueprint + 30-day plan
What the hour looks like
The same rhythm every day.
Familiar shape, changing topic — so you always know where you are.
- 06:00 – 06:05ArrivalA warm welcome, one-word check-in, opening question. No rush at six in the morning.
- 06:05 – 06:14Story firstAn everyday scene, stopped at the moment of tension — and the psychological question hidden inside it.
- 06:14 – 06:23One conceptOne mechanism, explained in plain language with real Indian home and work examples.
- 06:23 – 06:33PracticeA worksheet, a rehearsal, a sentence builder or a behavioural experiment.
- 06:33 – 06:38Guided resetGrounding, noticing or imagery. Eyes open or closed, and taking part is always a choice.
- 06:38 – 06:40AnchorOne believable sentence and one action to carry into the rest of the day.
- 06:40 – 07:00Open Q&AA full twenty minutes. Bring the situation you are actually stuck in. Detailed personal cases are answered privately, not in the group.
What you leave with
Tools you keep, not a feeling that fades.
- A Personal Reset Menu — the handful of resets that actually work for you, not a generic list.
- An If-Then Response Plan — your response decided before the difficult moment arrives.
- A Personal Mind Care Blueprint and a 30-day plan for after the programme ends.
- Working tools: Mental Load Map, Trigger Map, Pause–Name–Choose, the Shutdown Ritual, boundary sentences and a Support Map.
- A 365-day Mind Care Journal — to keep tracking long after day 21.
- Private access to the 21-day WhatsApp community — daily prompts and reflection, between the morning sessions.
| Day | Topic | What you take away |
|---|---|---|
| 01 | Too Many Tabs Open | Mental Load Map and one clear action |
| 02 | Step Out of the Thought Loop | Solve, Schedule or Shift |
| 03 | When Everything Feels Urgent | Today / Later / Ask for Help |
| 04 | Catch the Moment Before You Snap | Trigger Map and a pause response |
| 05 | Rest Without the Guilt | A permission statement and a recovery pause |
| 06 | Put the Day Down | The four-step Shutdown Ritual |
| 07 | Find What Works for You | Personal Reset Menu |
| 08 | Create a Pause | Pause, Name, Choose |
| 09 | Say No With Care | One usable boundary sentence |
| 10 | Ask for the Help You Need | One specific support request |
| 11 | When a Comment Stays With You | Fact, Story and Choice |
| 12 | Change the Inner Conversation | A believable replacement statement |
| 13 | Begin Before You Feel Ready | The two-minute start |
| 14 | Build Your Response Plan | If-Then Response Plan |
| 15 | Make Room for Yourself | One scheduled value action |
| 16 | Repair After a Difficult Moment | A simple repair script |
| 17 | Stop Measuring Yourself Against Everyone | A personal progress measure |
| 18 | Build Your Minimum Mind Care Routine | A five-minute routine |
| 19 | Know Who Helps You Feel Steady | Support Map |
| 20 | Restart Without Starting Over | Restart Plan |
| 21 | Your Mind Care Blueprint | Personal Mind Care Blueprint and 30-day plan |
Who leads it
Ujala Tiwari S
Counselling Psychologist, NIMHANS · NLP Practitioner · PhD Scholar
Ujala has practised at NIMHANS since 2020 and taught as Assistant Professor at RVILS. Her work centres on emotional well-being, relationship dynamics, anxiety, stress management and personal growth, through ethical, client-centred care.
She founded Mind Care Studios to take conversations about mental health beyond the therapy room — translating psychological science into something people can actually use on an ordinary difficult day.
Everything included
Twenty-one mornings, and what you keep afterwards.
One price. No upsell inside the programme, no add-ons at checkout.
The founding cohort
Only 30 seats- 21 live sessions with a counselling psychologist6:00 to 7:00 a.m. IST, every morning. Forty minutes of teaching and guided practice, then a full twenty minutes of open Q&A — not a recorded course you watch alone.
- Private access to the 21-day WhatsApp communityA daily prompt, a practice card and an evening reflection, inside published response windows. The part that turns a session into a habit.
- A 365-day Mind Care JournalYours to keep. The programme runs 21 days; the journal carries the tracking through the rest of the year, so the work does not stop when the cohort does.
- Your Personal Reset Menu and If-Then Response PlanBuilt by you during the three weeks — the resets that actually work for you, and your response decided before the difficult moment arrives.
- The Personal Mind Care Blueprint and a 30-day planWritten on day 21, so you leave knowing exactly what you are continuing and why.
₹999 for the founding cohort
Reserve your seatHow to enrol
Three steps, about two minutes.
1Pay ₹999
Scan to pay
Paying
Mind Care Studios
₹999.00
ujalastiwari777@okhdfcbank
Works on your phone — GPay, PhonePe, Paytm, BHIM or any bank app.
2Confirm
Send the screenshot
Message the payment screenshot on WhatsApp with your name and email. That is how your seat gets held — a payment on its own can’t be matched to you.
Send on WhatsApp3You’re in
What happens next
You’ll get a confirmation, the daily joining link, and an invite to the participant WhatsApp group before the batch begins.
Questions before you pay are welcome — message first and Ujala will answer.
Ask a question firstWhat this is
Psychological education and practical wellbeing skills, taught live in a small group. You learn to notice patterns sooner, understand what is happening, and practise a different response in real life.
What this is not
It is not diagnosis, treatment, psychotherapy or emergency care, and the WhatsApp group is not an emergency service. Individual counselling with Ujala is separate, with its own booking and fee.
Waiting for things to get bad enough isn’t discipline.
Twenty-one days, one hour a day, and a set of tools you keep. Limited to 30 people so the group stays small enough to be useful.