Foundations of Wellness and Performance

4 Weeks


Cohort-based Course

Optimize your well-being and performance in 4 weeks with the 8 skills and habits at the intersection of wellness and performance.

Course overview

Master and apply the psychological skills you need to feel and perform your best

Discover the evidence-based tactics you need to enhance your life.

These are the strategies I've been coaching elite performers on for over a decade, and they can help you too.

You'll leave with a personalized playbook to maximize your wellness and performance.

Who is this course for


You're an operator who wants to better manage stress, increase their well-being, and perform better at your role.


You're a leader who wants to create a wellness culture and arm themselves with the tools they need to reduce burnout.


Your work is about helping people live and work better and you want to learn and apply the wellness skills to yourself and your clientele.

What you’ll get out of this course

Build your self-awareness

Get a deeper understanding of what drives you, your goals, and how you impact the world around you. Learn how to get the most out of yourself and others.

Improve your stress management

Stress isn’t inherently bad or good - it all depends on your outlook. Master the strategies to leverage stress to your advantage.

Enhance your resilience

Adversity is a given. How you respond to the challenges you face is a skill you can train. Develop the capacity to resiliently respond to even the biggest challenges.

Sleep and Recover Better

Sleep and recovery are skills. Determine and deploy the strategies and tactics to help you optimize the number one performance enhancer.

Increase your social support

Humans are social creatures, and our relationships have an outsized impact on our well-being. Build the skills you need to have healthy relationships that promote flourishing for you and those you care about.

Make your environment work for you

Reconfigure your surroundings to promote your well-being and performance. Dive deeper into the impact your environment has on your behavior, and identify the simple changes you can make for 10x improvements.

Develop your mental skills

We can train our brains just like we train our bodies. Learn the core mental skills that help you feel and perform better and create a training plan to make mental skills practice a core habit.

Add more play to your life

Play is one of the most life-enhancing things we can do. Discover what activities bring you a sense of play and how you can bring more play and joy to your life.

What people are saying

        Informative, highly transferable, and an encouraging space to try on different methods and ideas. From my experiences so far, Alex has an unmatched ability in translating concepts and theory to learning that matters in the context of the environment you're in. I'd recommend this course to anyone seeking clear, tangible ways to get better.
Emilie Lazenby

Emilie Lazenby

Program Lead, Coach Development at United States Olympic Committee
        Alex Auerbach is one of my go-to thinkers in the mental performance space. He disseminates research-backed ideas that are clear and actionable. His ability to distill the high-performance concepts you need into actionable insights makes for an easy link between concept and action.
Steve Magness

Steve Magness

Human Performance Expert, Coach & Author of Do Hard Things
        Alex is one of the best in the game. His ability to dive deep and explain this is next level. By going through his training, not only did I make massive improvements in my professional life (income and performance), but also benefits in my personal life. It's a no-brainer for your brain-I'd recommend his program to anyone who's looking to level up.
Kevin "KD" Dorsey

Kevin "KD" Dorsey

Sales Leadership Coach - SaaS Sales Consultant & Advisor
        Alex did an awesome job of creating content that resonated with a diverse group of people who are striving for excellence. There were excellent practical takeaways to help create a framework for building excellence while paying particular attention to understanding stress and the importance of recovery.
Jason Payne

Jason Payne

Founder & Head Coach
        Proving he’s one of the best in the business, Alex has created an informative, interactive, and dynamic learning environment for this course. Bucking the trend of instructor-centered virtual learning, Alex offers up something different- a space where students learn from his wealth of knowledge, learn from each other, and engage in guided discovery.
Jonathan Haynes

Jonathan Haynes

        Alex has worked directly with some of the world's most elite athletes. Combined with his deep expertise in human psychology, he's seen first-hand what it takes for someone to perform at the elite level while maintaining their health and sanity.
Andy Johns

Andy Johns

Venture Advisor, Unusual Ventures; Former VP of Growth - Twitter, Facebook, Wealthfront; Former President of Wealthfront

Meet your instructor

Alex Auerbach Ph.D., MBA
Sr. Director of Wellness in Professional Basketball

Alex Auerbach Ph.D., MBA Sr. Director of Wellness in Professional Basketball

I am a licensed counseling and sport psychologist and certified mental performance coach working in professional sports. I’ve worked with elite teams and performers from a range of domains, including the NBA and NFL, the Olympics, Army Special Forces, Fortune 5 Companies, and Venture-Backed Start-ups.

Now, I'm going to teach you the same skills I've taught elite performers for a decade to optimize their wellness and performance.

My expertise is in helping people learn and apply the skills they need to live a meaningful, rich life. I've honed the skills necessary to help some of the best athletes in the world perform at their peak. I can't wait to teach you those same skills and help you integrate them into your life.

My role in this process is to coach you - to help you get from where you are, to where you want to be. During this monthlong journey together, we're going to experiment with new practices and behaviors, improve your well-being and help you take constructive risks. We're going to go from surviving to thriving.

Outside of work, I have an awesome partner, a baby girl, and a dog. I love hiking and time outdoors!

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Course syllabus


Self-Awareness and Stress Management

In this session, we'll help you determine where you are, where you want to go, and what's getting in your way. Along the way, we'll explore:

• How to use stress to your advantage

• Ways you can use your self-awareness to influence others

• What drives you and how that impacts your behavior

You'll leave with an action plan for beating stress.


Curating Your Environment and Social Support

Your environment influences about 70% of your behavior. Why not find ways to leverage that to your advantage?

We'll learn:

• How to set up your space to work for you

• How your friends/teams impact performance and how to get the most out of them

• Tactics you can use to improve your relationships

You'll leave with an EQ development plan.


Rest, Recovery, and Resilience

Without rest and recovery, stress can overwhelm us. With recovery, stress leads to growth. This session you'll optimize:

• Your ability to sleep, both time and quality

• How you can use active recovery to regenerate your mind

• Responding to adversities and challenges so you can bounce forward

You'll leave with a personalized recovery plan.


Mental Skills and Play

Your mindset is your only sustainable competitive advantage. Why not make it the best it can be?

In this lesson, we'll explore:

• How to integrate mindset training into your daily life

• The 3 factors that contribute to confidence

• Why having more time to play is the secret to constant growth

You'll leave with a playbook for more, better play.

Course schedule

1.5 hours per week
  • Tuesday Evenings

    5:00pm - 6:30pm EST

    These live workshops are your opportunity to learn and practice the skills you need to feel and perform better.

    This is where we do the work so you leave with the tools you need to get started right away.

    No outside reading or coursework - just actionable insights.

  • Weekly for 4 Weeks Beginning November 29

    Each workshop is recorded if you can't attend, and the materials you need to practice on your own will be provided.

  • 1:1 Coaching

    The option to connect with the instructor once individually during the course to troubleshoot your own wellness or performance challenges.

Learning is better with cohorts

Learning is better with cohorts

Active hands-on learning

This course builds on live workshops and hands-on projects

Interactive and project-based

You’ll be interacting with other learners through breakout rooms and project teams

Learn with a cohort of peers

Join a community of like-minded people who want to learn and grow alongside you

Frequently Asked Questions

What happens if I can’t make a live session?
I work full-time, what is the expected time commitment?
What’s the refund policy?
Want to talk before committing?
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