These sessions typically last one hour, with 45 minutes of content and 15 minutes of Q and A.  Sessions can work well either individually or as a series. Topics include:




While our professional lives can be fulfilling and rewarding, stress and issues around work-life balance and lifestyle are common. Many people find the demands of work can erode their energy and wellbeing, and can affect their lives outside work, too. This session explores the positive and negative impact of stress on the body and mind, and offers a range of strategies for managing it and our psychological functioning more effectively. The session reveals why circumstances and experiences are not the true cause of stress (and what is), and how we can use this knowledge to boost our thinking, decision-making and resilience, whatever the challenge.

Insights from this session include:

•    The science of stress – why some stress is good, but too much can derail

     thinking, judgement, decision-making and self-control.

•    The physiological basis for burnout, and how to protect against it.

•    How stress affects breathing, and the simple exercises that allow us to take

     control of our mental and physiological state.

•    Mental tools for dampening the stress response and enhancing

     resourcefulness quickly and easily.

•    Easily-accessible technology for quantifying stress and managing it more


•    Mental exercises for boosting long-term resilience and sustainability.


Sleep plays a crucial role in vitality, mental functioning, mood, and even immunity. This session explores the benefits sleep brings, and reveals how individuals can gauge whether their sleep needs are being met, or not. Most importantly, the session offers a range of strategies for optimising both the quantity and quality of sleep. The session reveals the small adjustments that are proven to make a big difference in terms of personal energy, mood, wellbeing, and resilience.

Insights from this session include:

•    The role sleep has in optimal wellbeing and performance.

•    The two common factors that can wreck sleep quality, and how to solve 

      them with ease.

•    The relationship between light and sleep, and how to manage this to

     optimise sleep quality.

•    Why sleep needs vary from person-to-person and time-to-time, how to spot

     ‘sleep debt’.

•    Why it is possible to ‘catch up on sleep’, and how to do this most effectively.

•    Why ‘sleep scheduling’ is usually counter-productive, and what works


•    Simple and effective strategies for those struggling to get to sleep or who

     wake in the night.




The food we eat plays a crucial role in our energy, wellbeing and long-term health. To this day, though, there remains a debate about what it really means to eat a healthy diet. This session strips away the myths and misinformation surround diet, and provides science-based and practical strategies on nutrition fundamentals, including what to eat, when to eat and hydration.

Insights from this session include:

•    Nutritional strategies for ensuring sustained levels of energy throughout the

     day, with no ‘mid-afternoon slump’.

•    The critical importance of optimal hydration, and two fundamental principles

     for ensuring our fluid needs are met with ease.

•    ‘Intermittent fasting’ – dietary fad or potent tool for enhancing wellbeing and


•    Why tea and coffee drinking may boost wellbeing and extend life.

•    How to manage alcohol consumption without willpower, sacrifice or


•    A simple, conceptual approach to healthy eating that is easily applied to

     individual preferences and tastes.



Most people acknowledge physical activity is important for wellbeing, but can still struggle to ‘fit it in’. Even regular exercisers can sometimes run into issues as of their work schedule or circumstances, including working from home. This session explores a range of different forms of activity, from walking to ‘high-intensity intermittent exercise’, and offers brief, practical regimes for maintaining our health and fitness easily and efficiently.

Insights from this session include:

•    The unexpected benefits that come from low-intensity activities like


•    The cheap and underrated piece of exercise equipment for boosting fitness

     and wellbeing at home.

•    Why more exercise is not necessarily better, and what research shows is

     the optimal amount.

•    How to build strong and functional muscles with exercise regimes that

     require no equipment and take just a few minutes.

•    How to get the benefit of an hour’s worth of exercise in a fraction of the


•    A simple mindset shift for making exercise easier and more enjoyable.



The primary function of breathing is to supply the body with oxygen, but it also directly influences the brain, and can affect our response to stress, mood and overall mental state. This session explores how we can use specific breathing exercises and strategies to optimise a wide range of functions, including thinking, decision-making, resilience, physical fitness and sleep.

Insights from this session include:

•    How to use specific breathing exercises to dampen the stress response

      and support thinking, judgement, decision-making and resourcefulness.

•    A specific breathing exercise for inducing an optimised state for work.

•    The problem with ‘over-breathing’, and how to identify it and correct it with

     specific breath practices.

•    How to use breathing strategies to boost fitness and athletic performance.

•    The critical differences between ‘nose-breathing’ and ‘mouth-breathing’.


•      How snoring and sleep apnoea affect sleep, and simple self-help

       strategies for managing these issues and improving sleep quality and

       overnight recovery.



For many people, working remotely is welcome because of, say, reduced travel time and increased flexibility. However, working from home has brought challenges too, including longer working hours, reduced separation between our working and personal lives, and ‘Zoom Fatigue’. This session explores strategies for sustainable success when working from home.\

Insights from this session include:

•    How to set up the desk and immediate workspace with optimal ergonomics

     and productivity in mind.

•    How to use light, air quality and sound to boost energy and performance.

•    How to manage the ‘digital environment’ to reduce distraction and boost

     focus and concentration.

•    The causes of ‘Zoom Fatigue’ and how to combat them effectively.

•    How to create and maintain more effective separation between ‘work’ and


•    Strategies for supporting wellbeing and performance, whether working from

     home or in the office.



It’s sometimes said that if we ‘win the morning, we win the day’. Many people find that an energised, productive morning gives them a forward momentum that can propel them through the day. This session reveals some of the most effective morning habits and strategies for getting the best out of ourselves and our day. The strategies explored in this session cover a mix of energy-boosting tricks, productivity tools, and mental tactics.

Insights from this session include:

•    Strategies around diet and exercise for optimising energy that help drive

     performance and productivity throughout the whole day.

•    A 1-minute habit for boosting vitality and mood for several hours.

•    How to make the best use of our time to ‘get stuff done’.

•    The pitfalls of ‘multi-tasking’, and 3 key concepts for boosting focus,

     concentration and the ability to ‘stick to the task’.

•    Simple strategies for getting clarity and reducing distracting thoughts.

•    A simple thinking exercise that improves mood, reduces anxiety and sets

     the right mental tone for the day ahead.

Sessions are supported with summary and action-planning documents that can be used to review key insights and strategies, as well as support self-reflection and behavioural change. These documents also do away with the need for extensive note-taking during sessions, ensuring attendees can absorb important messages and reflect on their own needs in real time.

To make an enquiry, please email





For smaller groups, workshops can be a way to get up-to-speed and in terms of knowledge and insights in a time-efficient and mutually-supportive environment. The workshops are content-rich, but also punctuated with time for discussion and questions.

Workshops typically last half- or one day, and may include 1-2-1 sessions with Dr Briffa for individualised coaching, advice and support. Typically, these sessions focus on individual areas of concern or need, including:


  • lifestyle factors such as diet, physical activity and sleep

  • an emotional or psychological issue

  • a medical issue

  • advice for someone else such as a partner or child

To make an enquiry, please email

Untitled what.001.jpeg