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The Upward Spiral Method
Purpose. Productivity. Peace-of-Mind.
Get a better understanding of your brain and how to get it to work for you instead of against you.
Enrollment is open.
If you’re feeling stressed, stuck, or overwhelmed, neuroscience can help …
You’ve probably already heard about the power of positive thinking, and being mindful, and exercise, and eating right, and a hundred other things you’re supposed to be doing for your wellbeing … and it’s making you stressed-out! That’s because none of the gurus you’ve heard or the books you’ve read have taken the time to explain what’s happening in your brain that makes you feel stuck in the first place.
Put the power of neuroscience to work for you.
Recent discoveries in neuroscience have shown that it’s possible to alter your brain activity and chemistry through simple changes in your thoughts, actions, interactions, and environment. But who has time to read all the scientific literature and translate it into actionable steps? I do! And I want to teach what I’ve learned to you.
Introducing
The Upward Spiral Method
A 12-week neuroscience-based program for passionate professionals who want to overcome unnecessary stress, self-doubt, and overthinking.
I’ve taught thousands of people about The Upward Spiral to help them …
- -Feel calmer and happier
- -Find greater fulfillment
- -Build mental and emotional resilience
- -Understand themselves better
My first book, The Upward Spiral came out in 2015, and has since sold over 175,000 copies, and been translated into 12 languages. But I wanted to have an even larger impact.
I’ve given keynote lectures. I’ve coached clients to apply The Upward Spiral to their lives. I’ve traveled around the country leading workshops for mental-health professionals to help them use The Upward Spiral for their clients. And I created a hugely-popular course at UCLA to teach college students about how their brain works, and how to use that information to achieve greater productivity and wellbeing. And now I’m sharing these important lessons in a practical and easily accessible 12-week program: The Upward Spiral Method.
The Upward Spiral Method will teach you all the basics …
You’ll learn all the key components about using neuroscience to enhance your wellbeing. The Upward Spiral Method includes high quality audio lessons, a step-by-step action plan, personalized 1-on-1 coaching, and more. And perhaps most importantly, all the content is grounded in scientific research.
Here are the details:
- Audio Lessons – 12 modules broken up into focused and actionable lessons to help you understand the material and put it into action.
- Coaching – Weekly calls to work with me directly to answer your questions and help you apply the material to your life
- Self-Assessments – Useful tools to learn about yourself and track your progress
- Check-ins – I’ll check-in with you throughout the course and get your feedback to keep you on track, and make sure you’re getting the most out of it
- Email access– If you’re stuck, stressed, or overwhelmed, just email me and I’ll help you get unstuck and back on track
Here’s how it all breaks down…
Each module focuses on a different key aspect of the upward spiral. They include learning lessons to gain key insights into yourself as well as action tasks to help you turn those lessons into action.
Module 1 – The Understanding and Awareness Spiral
Understand the key brain regions and chemicals involved in wellbeing and how to change them. You’ll learn about how the rational prefrontal cortex helps regulate the deeper regions of the brain like the emotional limbic system and the impulsive nucleus accumbens. Start to rewire key brain circuits and boost important neurotransmitters like serotonin, dopamine, and endorphins.
Module 2 – The Activity Spiral
Discover the 5 key activities that provide the biggest boost to your brain and your wellbeing. You’ll learn how to best implement positive activities into your life to boost the brain circuits that control focus and motivation.
Module 3 – The Movement Spiral
Give your brain a boost by getting your body moving. Small changes in how you move your body help enhance focus, improve your sleep, and reduce stress.
Module 4 – The Breath and Body Spiral
Utilize all the myriad ways you can calm your stress response by making small changes in your posture, muscle tension, breathing, and more.
Module 5 – The Gratitude Spiral
Practice gratitude to reduce stress and anxiety, and improve your mood, sleep, and even relationships. Boost serotonin and activate key emotional circuits while avoiding the common pitfalls of trying to feel grateful.
Module 6 – The Habit Spiral
Stop your bad habits like procrastination and avoidance and start rewiring your brain for more productive habits.
Module 7 – The Compassion Spiral
Avoid the downward spiral of self-criticism and shame. Retrain your brain’s automatic habits of negativity so you can focus on what’s most important and hold yourself accountable to the things you actually have control over.
Module 8 – The Goals and Values Spiral
Use goals to change the way your brain perceives the world – increase enjoyment and reduce distractions. Craft the right kind of goals to change your dopamine system and boost motivation. And most importantly identify your guiding values, so that you can set the right goals in the first place.
Module 9 – The Sleep Spiral
Improving sleep quality is a powerful way to improve mood and productivity. We’ll focus on the effects of good (and bad) sleep on the brain, and why good quality sleep is sometimes so elusive. I’ll lead you through simple steps to improve your sleep.
Module 10 – The Mindfulness Spiral
Explore the value of acceptance and non-judgmental awareness. Practicing mindfulness can reduce the brain’s stress response and calm anxious activity in the amygdala. Through these and other effects, involving communication between the prefrontal cortex and the limbic system, mindfulness can improve enjoyment, sleep and social relationships.
Module 11 – The Social Spiral
Strengthen your relationships and support network to make you more resilient to stress and effective at accomplishing your goals.
Module 12 – The Continuing Spiral
Set yourself up for success even after the program is over.
But wait there’s more!
Forgive the cheesiness, but I’m also including some great bonuses:
- –Individual Coaching Check-ins – bonus opportunities to work with me one-on-one to implement the key lessons of the program and ensure your success
- –The Upward Spiral Method Community – Connect with a community of other passionate professionals who are also going through the program
- –Bonus Material – Cheat sheets, and more
Testimonials
First, let me tell you about Amie from Canada. She was feeling burned out in her career and needed something to change, but wasn’t sure what. Here’s what she had to say about her experience with my coaching programs:
The systems that support my professional role as a therapist had increased my workload beyond a manageable amount causing chronic burnout and causing me to lose sight of my personal values and goals. I needed a new opportunity to try and make a change!
It was hard to anticipate what the course would teach me about the neuroscience behind some of the powerful things I try to practice and how I would integrate it into my life more effectively. I was pleasantly surprised about the work the group members were able to do together and the relationships we formed!
It is so easy to get locked into our own self-talk, behaviors and goals because they are easiest and most familiar, but The Upward Spiral Core Program helped me see where I was stuck. And then the personal coaching session was truly helpful in breaking down the themes that came up for me. As a therapist, I was still surprised and grateful to process what came up, in a different way.
This program is so unique that the process and benefits are hard to nail down. My biggest take away is the perspective and advice he brings to moving away from anxiety and depression. The relationships I formed with my group members, as we grew together was also incredibly powerful. Hearing and sharing each week brought me the most benefit in reflecting and attempting change in my life.
Next let me tell you about Dave from Oregon. Dave had a really successful career and a wonderful family, but still struggled with his mood and feeling down. He thought that maybe once he retired it would all get better, but it didn’t. He felt stuck. So he decided to work with me in an earlier 6-week version of the program. Here’s what he had to say:
“I’ve read many books including Dr. Korb’s -The Upward Spiral. I just finished his 6-week online course consisting of weekly pre-recorded videos and a weekly zoom meeting with other participants. Listening to his lectures, and following his assignments and suggestions have really helped me on my own upward spiral. In spite of the current pandemic, my mood is better and I feel I have the tools to continue to improve my mood when I need to do so. I can’t recommend The Upward Spiral Core Program highly enough. It really puts together all his insights.”
Lastly, Caroline from Australia was also struggling a bit after retirement. She had a successful career as a psychologist, so she knew a lot about mental health, but was having trouble implementing it in her life. Here’s what she had to say about working with me:
Having retired from a career as a psychologist and wanting to better understand myself, I enrolled in The Upward Spiral Core Program. I already knew mindfulness, exercise, sleep and sunshine were important in mood management but I didn’t really know why and I didn’t know what else I could do to help improve my moods.
Dr Korb’s lessons were stimulating and full of fascinating information that is explained very well. The course is backed by good solid research and delivered in a lively and visually engaging video format. Importantly it also contains practical components and strategies. Our group’s weekly Zoom meeting was an opportunity to learn more and to share a humorous moment.
I now know that my brain and my emotional experiences are (probably) normal and that there are definitely things I can do to positively influence my physical and emotional wellbeing. The Upward Spiral Core Program must be one of the best most comprehensive self-development courses available, and it represents excellent value for the money. It has given me a toolbox and confidence going forward and I am so glad that I have done it.
And there are even more success stories. I hope you’ll join them.
F.A.Q.
How much of a weekly time commitment is it?
The program is designed to efficiently give you results in about 15 minutes per day. Most of that is broken down into brief audio lessons you can listen to anywhere.
What if I can’t make the weekly live discussions?
We’ll provide recordings of all live discussions. You’ll also be able to have your questions answered directly in the group or over email. There are also opportunities for more one-on-one coaching including in the program.
Will there be too much neuroscience for me to understand?
No. There definitely will be a lot of neuroscience, but my goal is to simplify it all down for anyone to understand and put into practice. And all the recommendations are grounded in neuroscience and backed by scientific research. However, if you’re not interested in your brain at all, then maybe this isn’t the right program for you.
Is The Upward Spiral Method for coaches or therapists?
No, and yes. The Upward Spiral Method focuses on personal-development. You should only take it if you’re primarily interested in enhancing your own wellbeing and resilience to stress. However, if you’re more interested in how this material can help your clients, then this isn’t the right course for you. If you want to focus on the material from a therapeutic perspective, I’ve got another option for you (and you can even get CE credits). Check out the video of my course for mental health professionals that’s available online from PESI, Inc: https://catalog.pesi.com/item/the-upward-spiral-evidencebased-neuroscience-techniques-rewiring-pathways-anxiety-depression-related-disorders-67517
Interested in applying or have questions?
If you’d like to apply to The Upward Spiral Method or have more questions, please send me a message using the contact form below. Let me know a bit more about the challenges you’re facing or habits you’d like to change. I’ll get back to you ASAP with next steps.
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