The 8-week balance & self-care challenge
I AMBALANCED
Stop running on empty. Start making space for you.
For when everyone else's needs come first and yours keep slipping down the list. One short video and one practical coaching exercise a week, with a workbook you keep.
$97 · 8 weeks · instant access
- weeks, one session each
- 8
- weeks, one session each
- of your time a week
- ~1h
- of your time a week
- access, at your own pace
- 24/7
- access, at your own pace
I AM BALANCED
- START HERE!
- Session 1: The Wheel of Life Exercise
- Session 2: Self Care Quiz
- Session 3: Are You Sitting Too Comfortably?
- Session 4: Identify your energy zappers
- Session 5: Detox Your Toxic Relationships
- Session 6: Self-Care & Needs Review
- Session 7: The Power of No!
- Session 8: Learning to Let Go
- Wrap up
Session 1: The Wheel of Life Exercise
The
Wheel of life
Discover which areas of your life need the most attention.
Are You Sitting Too Comfortably?
I AM BALANCEDDetox Your Toxic Relationships
I AM BALANCEDThe Wheel of Life
I AM BALANCEDI AM BALANCED
Session 4: Identify your energy zappers
Energy
Zappers
Identify the people, habits and situations that drain your energy.
Everything included
- 8video sessions
- 8workbooks to keep
- 1private community
- Learn on any device
- Track your progress
- +2welcome & wrap-up
- Calm.
- Restore.
- Heal.
- Thrive.
- Calm.
- Restore.
- Heal.
- Thrive.
- Calm.
- Restore.
- Heal.
- Thrive.
- Calm.
- Restore.
- Heal.
- Thrive.
Even when I had time to rest, I’d find something else that needed doing. I AM BALANCED helped me notice that habit and start making room for myself. I’m learning to enjoy a break without mentally running through my to-do list.
Does this sound familiar?
ARE YOU ALWAYS TAKING CARE OF EVERYTHING ELSE?
You keep going. You keep saying yes. You keep making things work. But eventually, something has to give. Balance begins when you start including yourself in your own life.
Tap the ones that sound like you.
It's not for you if you're looking for a quick fix that does the work for you, you can't set aside an hour a week for yourself right now, or you're in crisis or burnt out to the point of needing medical or mental-health support. Please speak to a qualified professional first; coaching isn't a substitute for therapy.
What happens if you leave it?
You keep pushing. Keep giving. Keep saying “I'll slow down later.” But later rarely comes.
What comes instead is stress, overwhelm, exhaustion and, sooner or later, burnout. Eight weeks from now you'll be eight weeks further on regardless. The only difference is whether you spent them running on empty, or refilling the tank.
Your coach
HI, I'M Sarah O'Niel.
I'm Sarah, a Licensed I AM Coach in Cape Town. I help busy professionals and parents get clear on what matters, make one change at a time and build a life that feels like their own. We work together with practical tools, honest conversations and steady support.
I'm a Licensed I AM Coach. That means I AM BALANCED follows a set structure, with specific exercises for each week, rather than an open-ended chat about how you feel. You won't be left guessing what to do next.
Three quick questions
WHERE WILL YOU FEEL IT FIRST?
You'll do all eight sessions, in order. Answer three questions to see which one is likely to make the biggest difference for you.
What feels most out of balance right now?
Your 8-week journey
FROM OVERWHELMED TO BALANCED.
From your whole life, to your energy, your relationships and your boundaries, to what you're ready to let go of. One short video and one workbook a week. Pick a session to see exactly what you'll do.
Start here: welcome video · 1:05
Wrap up: celebrate your progress, see what's shifted and choose what you'll carry forward.
The
Wheel of life
Session 1 · 0:41 video
The Wheel of Life
Discover which areas of your life need the most attention.
- Score eight areas of your life out of 5, from career and money to fun and your home
- Plot the scores on your wheel and see how bumpy the ride really is
- Choose one action for each area, and the difference it will make a year from now
You leave with
An honest snapshot of your life today, and one action for every area.
PDFThe Wheel of Life
Self care
Assessment
Session 2 · 0:42 video
Self-care assessment
Evaluate your current self-care habits and identify opportunities for improvement.
- 21 honest statements, from sleep and check-ups to saying no and letting go
- Answer yes, sometimes or no, and score yourself out of 42
- See which parts of your self-care you've been quietly neglecting
You leave with
Your self-care score, and a clear view of what needs your attention first.
PDFSelf-Care Quiz
Comfort
Zone check
Session 3 · 0:43 video
Comfort zone check
Explore where you may be stuck and where growth is calling you forward.
- Five quick questions: when did you last try something new, or take a risk?
- Mark where you sit on the comfort continuum: uncomfortable, comfortable or asleep
- Name what you've been putting off, and commit to three actions with dates
You leave with
Three dated actions to stretch beyond what's familiar, the first one for today.
PDFAre You Sitting Too Comfortably?
Energy
Zappers
Session 4 · 0:44 video
Energy zappers
Identify the people, habits and situations that drain your energy.
- List everything you're putting up with, at home and at work
- Check the usual suspects: clutter, “shoulds”, crossed boundaries, half-finished jobs, unresolved guilt
- Name the one thing that zaps your energy more than anything else
You leave with
Your energy drains on paper, and your number-one zapper named.
PDFMy Energy Zappers
Relationship
Review
Session 5 · 0:46 video
Relationship review
Assess your relationships and create healthier boundaries.
- List the 20 people you spend the most time with
- Mark each one plus or minus: do you leave feeling better, or somehow “less”?
- Score each from -5 to +5, then choose an action for the people at either end
You leave with
A clear picture of who lifts you up, and where healthier boundaries are needed.
PDFDetox Your Toxic Relationships
Self-care &
Needs review
Session 6 · 0:47 video
Self-care & needs review
Discover what you truly need to feel balanced, healthy and fulfilled.
- Gut-score 20 areas out of 10, from peace and quiet to feeling heard
- For each one ask: what do I need? What would raise my score?
- Notice the patterns, then choose one act of self-care for this week
You leave with
Your needs in black and white, and one thing you'll do for yourself this week.
PDFSelf-Care Check-In & Needs Review
The
Power of no
Session 7 · 0:43 video
The power of no
Learn to say no without guilt and protect your time and energy.
- Find what you need to say no to, and the beliefs that keep you saying yes
- Get clear on your top three priorities, so you know what your yes is for
- Pick your techniques and write a plan: when they ask, here's what I'll say
You leave with
A saying-no plan for the people and situations that stretch you most.
PDFThe Power of “No”
Letting go
Exercise
Session 8 · 0:45 video
Learning to let go
Release habits, beliefs and patterns that no longer serve you.
- Start with the story of two monks, a river and what we carry for hours afterwards
- List what you're holding onto, and how holding on benefits you
- Imagine putting it all down, and notice how that feels
You leave with
A lighter load, and the energy you've been spending on carrying it.
PDFLetting Go Exercise
Try session 1 now
YOUR WHEEL OF LIFE.
This is how the first workbook starts. Score each area of your life from 1 (unsatisfied) to 5 (very satisfied). Go with your gut, not with what you think it should be.
- Career
- Money
- Health
- Friends & Family
- Significant Other
- Personal Growth
- Fun & Leisure
- Home Environment
Coaching tool · Session 1
Part 2: Visualize your current life
Imagine if this was the shape of your car's wheels. How comfortable would the ride be?
Your lowest area is , at 0 out of 5. Inside, you'll work out why, what you'd like it to be, and one action to get there.
Then seven more sessions, from your energy to your boundaries.
Start I AM BALANCEDIncluded
EIGHT WORKBOOKS. YOURS TO KEEP.
One per session, from the Wheel of Life and the Self-Care Quiz to the Power of No. Each has the exercise, the prompts and room to write. Download, print or fill them in on screen.
Tap a workbook to look inside
IN THEIR OWN WORDS.
The Wheel of Life showed me how much attention I was giving to work and how little I was giving to my health. I started with a few realistic changes rather than another ambitious plan. That made it easier to keep going.
I appreciated having space each week to look at what was working and what needed adjusting. The workbooks helped me move beyond saying ‘I need more balance’ to deciding what that would actually look like in my day.
I used to agree to things before checking whether I had the time or energy. Now I pause before answering. It’s a small change, but it’s helping me protect time for my family and myself.
Your price, and everything in it
8 WEEKS TO PROTECT YOUR ENERGY.
The complete I AM BALANCED program
I AM BALANCED
- START HERE!
- Session 1: The Wheel of Life Exercise
- Session 2: Self Care Quiz
- Session 3: Are You Sitting Too Comfortably?
- Session 4: Identify your energy zappers
- Session 5: Detox Your Toxic Relationships
- Session 6: Self-Care & Needs Review
- Session 7: The Power of No!
- Session 8: Learning to Let Go
- Wrap up
Session 1: The Wheel of Life Exercise
The
Wheel of life
Discover which areas of your life need the most attention.
Are You Sitting Too Comfortably?
I AM BALANCEDDetox Your Toxic Relationships
I AM BALANCEDThe Wheel of Life
I AM BALANCEDI AM BALANCED
Session 4: Identify your energy zappers
Energy
Zappers
Identify the people, habits and situations that drain your energy.
Everything you get
8 guided coaching sessions
A short video and a practical coaching exercise each week: your whole life, your self-care, comfort zone, energy, relationships, needs, boundaries and what you're ready to let go of.
8 workbooks and assessments
The Wheel of Life, the Self-Care Quiz and six more coaching tools. Download, print or fill in on screen, and come back to them whenever you need.
Welcome session and program guide
A welcome video and a clear plan, so you know exactly how to get the most from each week.
Private coaching community
Your space inside the coaching hub to share what's coming up, ask questions and connect with others making space for themselves too.
Guidance and support as you go
Help when you get stuck, and encouragement to keep going when life gets busy.
Wrap-up session
Look back at what's changed and decide what you'll carry forward.
Your price
$97
Once-off payment
Get instant access- Secure checkout
- Instant access
Do weeks 1 and 2. Not feeling the difference? Email within 14 days for a full refund.
After you join:instant access 1-minute welcome video start Session 1 tonight
Questions
BEFORE YOU START.
You don't have to do everything,
or be everything to everyone.MAKE SPACE
FOR YOU.
Protect your energy. Listen to what you need. Create healthier boundaries. And remember to include yourself in the life you're building.
$97
8 weeks
one session a week
- Secure checkout
- Instant access
P.S.
If you've read this far, part of you already knows you've been running on empty. You don't need to have it all figured out. That's what the eight weeks are for.
Sarah O'Niel
Licensed I AM Coach