the transformation lab
let’s stop thinking our way through everything.
What happens when you understand yourself well, and you’re still stuck in the same patterns?
The Transformation Lab is an 8-week group experience starting in October 2026 for people who are ready to get unstuck. If you’re someone who reads all the books, tries every type of therapy, can analyze themselves better than Freud, but still can’t seem to change, then come join us for an experiment in transformation.
If you found your way here, you probably already know why you overthink, intellectualize, overwork, people-please, push yourself to be perfect, and take responsibility for everyone around you. You can probably trace the pattern throughout your life, name your (and your entire family’s attachment styles), understand your developmental experiences, and even recognize that these ways of being probably helped you stay connected and feel useful, good, safe, and a little less alone.
And of course, insight matters! It provides us with a foundation we can build upon to create long-lasting change in our lives, but on its own, it’s not enough. What looks like insight and self-awareness can also be covering up deeper parts of us that feel anxious, unsure, and frozen.
You can know that you’re allowed to rest and take care of yourself and still feel guilty and restless when you try to slow down. You can know someone is allowed to be disappointed in you and still feel near panic when it happens. You can know that it’s okay to make a decision without analyzing one million different outcomes and still find yourself making endless pro/con lists, never moving toward what you want.
You get stuck because intellectualizing, overworking, pleasing, perfecting, and all the other things we call our “problems” aren’t actually flaws but rather solutions. Your brain didn’t randomly come up with them one day because it wanted to make your adult life more difficult.
Instead, at some point, in some context, these patterns helped you. They helped you manage something scary, avoid something hard, stay connected to someone around you, feel more prepared for what might happen next, or get through experiences that felt overwhelming, uncertain, lonely, or too much.
These solutions worked for you at some point in your life until they didn’t. You see, our brains are very good at using old information to predict what we should do now, even when the context has changed.
So you can be sitting in your perfectly safe living room in 2026, knowing that no one is going to abandon you or hate you forever because you didn’t answer a work email immediately, while some other part of you feels anxious and uncomfortable, waiting for the other (very bad) shoe to drop.
This is what we’re going to get curious about in The Transformation Lab.
The Transformation Lab isn’t another way to become better at managing ourselves, pushing through, or overriding our experiences. It’s not another place to learn coping skills and self-compassion.
Instead, we’re going to figure out what our brains are predicting, what old information they’re using to make those predictions, and then, little bits at a time, start experimenting with new experiences that update the predictions.
Because we know that insight and regulation are not enough, we need new experiences if we want to create change.
what if change didn’t require you to keep fighting yourself?
A lot of what we call change is actually management. We learn to calm ourselves down, challenge the thought, use the coping skill, try on self-compassion, set the boundary, push ourselves to do the thing, or remind ourselves that we’re safe.
And sometimes those things are incredibly helpful because sometimes we need relief! But relief and transformation aren’t quite the same thing.
If you have to talk yourself out of the same fear every time it comes up, convince yourself over and over again that you’re allowed to rest, or continually override the part of you that is screaming NO every time you try to do something differently, then some part of your brain still thinks the old response is necessary.
If the same fear, guilt, pressure, or urgency keeps showing up, that’s a clue that, on some level, your brain still thinks the old response is necessary. So rather than asking how do I calm this down, push through it, or convince myself that I’m safe, we can get curious about what your brain is actually predicting will happen if you slow down, take life as it comes, be yourself, and have wants, needs, and desires.
Then, little bits at a time, we can start having new experiences that give your brain different information. Over time, the prediction itself can begin to change, which means you don’t have to keep working quite so hard to manage the same response every time it shows up.
The Transformation Lab isn’t about becoming perfectly regulated humans who never overthink, get anxious, or find ourselves back in old patterns. It’s about experimenting with new experiences and new solutions, so our brains can start using more of what’s actually happening in the present rather than continually filtering today through what happened in the past. And, maybe, we can spend a little less time bracing for what might happen next and have a little more room to imagine what we actually want our lives to look and feel like.
What The Transformation Lab is
In a lab, you experiment, and that’s exactly what we’ll be doing.
One of the things I come back to again and again in my work is the idea of microdosing change. We’re all different; our brains have gathered different information, and the things that feel easy and completely fine to one person might set off every survival alarm bell for someone else. So rather than deciding there’s one right way to heal, we’re going to try things on, little bits at a time, experiment, and gather data about what happens.
During 8 weeks of The Lab we’ll explore:
Recorded lessons from me. You’ll watch these on your own time so we don’t spend our live meetings with me lecturing at you. Each week, I’ll teach one part of the process and give you something small to experiment with in your actual life.
Weekly live labs. This is where we come back together and get curious about what happened. What did you notice? What surprised you? Where did the old pattern come roaring back? Was the experiment too much? Too little? Did something happen that gave your brain information it wasn’t expecting? We’ll talk it through together and figure out where to go next.
A private discussion group. A place to connect between meetings, share what you’re noticing, and do this alongside other people who are also very good at thinking about everything.
There’s no perfect way to do this, and there’s no prize for doing every experiment correctly. In fact, the moments when you overthink the experiment, avoid it entirely, push yourself too hard, or decide you’re failing at The Transformation Lab may give us some of our most useful information.
what we’ll be curious about
Doing experiments in a lab is all about experimenting and testing hypotheses, and The Transformation Lab is no different. Using my 5 Steps to Change process and drawing from cutting-edge research on the neurobiology of change, we’ll be practicing microdosing change, both internally in the way we treat ourselves and externally in the way we move through the world.
Using methods from Parts work, Coherence Therapy, NARM, and more, we’ll draw on the engines of change within your brain like memory reconsolidation and metacognition. This work is transformational, not counteractive, meaning we’re curious about creating new roads in your brain and updating old predictions, not just teaching you new ways to cope.
If you called someone out to your house because the fire alarm was going off 24/7, and all they did was hand you earplugs and a white noise machine, would you be happy with that? Probably not. You could block out some of the noise, but it would always take effort, and you'd never feel fully at ease. That's what counteractive treatment does: addressing the symptom, never the root.
The Transformation Lab isn’t about buying a new pair of earplugs and starting a new mindfulness routine; it’s about changing the wiring so the alarm stops going off.
In The Transformation Lab, we’ll practice how to:
Find the old predictions underneath overthinking, perfectionism, people-pleasing, and overfunctioning
Notice what happens in your thoughts, emotions, body sensations, behaviors, and impulses when you try to do something differently
Build more connection with yourself instead of immediately managing, judging, or overriding what comes up
Microdose new experiences that give your brain different information to work with
Create more choice and flexibility, so old patterns don’t have to keep running the show
The Transformation Lab Details:
Beginning in October 2026, The Transformation Lab includes:
8 weekly lessons introducing the idea we’ll be experimenting with that week
A weekly curiosity to experiment with in daily life
8 live Transformation Labs where we’ll talk through what happened, what came up, and where you feel stuck
A private group space to share observations, questions, and experiments between meetings
My 5 Steps to Change process to keep using long after the 8 weeks are over
The Transformation Lab investment is $695 for the inaugural group, and payment plans will be available.
The goal isn’t to give you one more program you finish and promptly forget. I want you to leave with a foundation you can use for the rest of your life, no matter what kind of therapy, self-help, or personal growth work you’re drawn to next. Whether you love IFS, ACT, Coherence Therapy, NARM, somatic work, attachment work, or something entirely different, the same basic processes of change are happening underneath. The 5 Steps will give you a way to understand those processes, notice where you’re getting stuck, and use whatever tools you already love in a way that actually helps your brain take in something new.
Who The Transformation Lab is for
This is probably for you if you:
Understand yourself pretty darn well and are still frustrated by some of the same old patterns
Tend to intellectualize, overthink, overfunction, people-please, perfect, or take care of everyone before yourself
Have done therapy or other personal growth work before and want to move beyond insight alone
Want to learn how to stay more connected to your own thoughts, feelings, wants, needs, and desires
Are curious about trying small things differently rather than forcing yourself into yet another attempt at a giant life overhaul
Want to do this alongside other people who get it
You don’t need to have everything figured out before you join; in fact, that would sort of defeat the purpose! You just need some willingness to get curious, try things on, and see what happens.
This probably isn’t the right fit if you’re looking for a quick fix or a linear 8-week transformation.
And because this is an educational and experiential group rather than group therapy, if you’re currently in crisis or need more individualized mental health support, individual therapy is going to be a better fit for you right now.
Newsletter
Join me in an exploration of wellness and connection through a somatic and developmental lens.