Starbuck Academy · Thrive
Resilience & Wellbeing Hub
Manage pressure and sustain performance
The Resilience & Wellbeing Hub gives leaders, managers and teams practical, ready-to-use tools to manage pressure, protect energy and sustain performance without burning out.
Ten short video lessons, each with a practical tool and workbook, turn the evidence on stress, recovery and resilience into everyday habits people can apply straight away, at their desk or with their team.
Learning Outcomes
By the end of this hub, you will be able to:
- Explain the difference between pressure and stress, and recognise your own early warning signs
- Manage your energy, recovery, sleep and movement so you can sustain demanding work
- Notice and question unhelpful thinking, and focus on what you can influence
- Build personal resilience and set healthy boundaries around workload and availability
- Recognise the signs of burnout and know how to respond, in yourself and others
- Support colleagues who are struggling and, as a leader, shape work that supports wellbeing
- Create a personal wellbeing plan that keeps you well over the long term
Estimated study time: about 5 hours, self-paced across ten short lessons.
Who It’s For
- Leaders and managers navigating sustained pressure, change or growth
- HR, People and L&D teams embedding wellbeing into everyday culture rather than one-off campaigns
- Individuals who want practical resilience tools rather than generic wellness advice
What’s Inside
Ten short video lessons of about two and a half minutes each. Every lesson comes with key ideas, a workplace task, a practical tool, a downloadable workbook and a five-question knowledge check. The full learner workbook and toolkit are included too.
1. Pressure, stress and performance
The difference between pressure and stress, the pressure performance curve and how the stress response works. Includes a daily pressure check to help you spot your own early warning signs.
2. Managing energy, not just time
The four sources of energy, working in rhythms and protecting your best hours. Includes an energy audit to show what drains you and what restores you.
3. Sleep, movement and recovery
Why recovery matters, the four recovery experiences, and simple habits for sleep, movement and breaks during the working day. Includes a recovery planner and weekly tracker.
4. Thinking traps and perspective
How thoughts shape feelings, common thinking traps, and how to find a more balanced view and focus on what you can influence. Includes a thought reframing worksheet.
5. Building personal resilience
Resilience as ordinary, learnable skills: connection, meaning, strengths and flexibility. Includes a resilience wheel to find the area that needs most attention.
6. Boundaries and workload
Prioritising with purpose, renegotiating requests, raising workload concerns early and setting digital and hybrid working boundaries. Includes a boundaries planner.
7. Recognising burnout
What burnout is, how it builds, the early signs and what helps. Includes a burnout early warning checklist and guidance on where to get support.
8. Leading wellbeing in your team
How work design and leadership shape wellbeing, using the six areas of the HSE Management Standards. Includes a team wellbeing check to run with your team.
9. Supporting someone who is struggling
How to notice the signs, start a supportive conversation, listen well and signpost to help. Includes a wellbeing conversation guide.
10. Sustaining wellbeing
The Five Ways to Wellbeing, building habits that last and planning for pressure. Includes your personal wellbeing plan.
How to Use This Hub
Use the Hub as a standalone resource for your own development, a companion to Leadership at Every Level and the Coaching Hub, or a toolkit for HR and L&D teams building a wellbeing offer across the organisation. Work through the lessons in order, one a week, or dip into the lesson and tool you need.
£99 per person, per year inc. VAT.
Your certificate
Recognition for the work you put in
Complete all ten lessons and pass each knowledge check, and you can download a Starbuck Academy certificate of completion, bearing the name of our founder, Paul Starbuck, ICF Master Certified Coach.
It records 5 estimated learning hours for your own development record. It is a professional development certificate, not a regulated qualification.
Enrol today
An annual subscription with access to everything in the hub.
Before you start
This programme is general learning and development content and is not professional or medical advice, and it is not a substitute for mental health support. If you are struggling, please speak to your GP or a qualified professional. Always follow your own organisation’s policies.
How your learning time adds up
Your 5 estimated learning hours are made up across ten lessons of about 30 minutes each:
- Watching the ten short lesson videos: about 30 minutes (about 3 minutes each)
- Reading the lesson notes and workbook pages: about 1 hour 20 minutes (8 minutes each)
- Working through the practical tool for each lesson: about 1 hour 20 minutes (8 minutes each)
- Planning and carrying out each workplace task: about 1 hour 20 minutes (8 minutes each)
- Completing the knowledge check after each lesson: about 30 minutes (3 minutes each)
Total: 5 estimated learning hours.
Knowledge checks: every lesson or module ends with a short multiple choice knowledge check. The pass mark is 80% and you can retake a knowledge check as many times as you need.
Who designed it
This programme was designed by ICF credentialed coaches at Starbuck & Associates, led by Paul Starbuck, our Founder and CEO and an ICF Master Certified Coach (MCC). Every lesson draws on our coaching and leadership development work with organisations in the UK, Europe and around the world, and each programme is reviewed regularly to keep it current.
