POWER CIRCLEMy journey
POWER RESET · 14 DAYS OF CLARITY

A gentle
reset

Two weeks to simplify your food, reduce mental noise and give your body a manageable rhythm again. The five elements become practical guides: support, water, energy, breath and space.

self-guided format30–60 minutes a daybalanced nutritionjournal and tracker
Start with preparation
14DAYS OF CLARITY
SCIENTIFIC FOUNDATION

Supporting the body's natural systems

Your liver, kidneys, gut, lungs and skin do their work every day. Here, “cleansing” means habits that support your body: varied food, fibre, water, sleep, movement and fewer ultra-processed foods.

400 gof vegetables and fruit — a WHO guideline
25+ gof fibre from whole foods
7+ hoursof sleep for most adults
150 minutesof moderate movement a week
BEFORE YOU START

Prepare your body and space

Choose two quiet weeks. Buy your basic ingredients, make time for sleep and let those close to you know that your routine will be calmer.

Consult a professional first: pregnancy and breastfeeding, diabetes, kidney, liver or gastrointestinal conditions, eating disorders, low body weight, regular medication, recent surgery or a flare-up of a medical condition.

Kitchen basics

  • vegetables, fruit and leafy greens
  • oats, buckwheat, rice and wholegrain bread
  • lentils, chickpeas, beans, tofu
  • nuts, seeds, olive oil

Gentle flavours

  • ginger, lemon, cinnamon
  • chamomile or mint as an everyday drink
  • plain yoghurt or a plant-based alternative
  • simple spices and iodised salt

For your practices

  • journal and pen
  • candle and small bowl
  • fresh flower or familiar scent
  • comfortable clothing and blanket

Psyllium — optional

This is a fibre supplement, not a “detox” remedy. Follow the instructions, take it with a full glass of water and consult a doctor or pharmacist first if you take medication or have gastrointestinal conditions.

What we reduce

  • alcohol and sugary drinks
  • very salty snacks
  • sweets
  • frequent convenience foods

What we keep

  • enough calories
  • protein in main meals
  • water according to thirst
  • regular meal times
PERSONAL PATH

One foundation.
Different focus.

Everyone follows the shared programme of food, sleep, movement and the five elements. Choose one additional path: it adds a short daily task and is saved on this device.

The main principleObserve → change one thing → assess the effect → keep only what helps.
FIVE ELEMENTS

One circle of support

Each element offers its own guidance for your body, attention and state of mind. Tap a card to open explanations, practices, examples, precautions and scientific sources.

Earth

Physical support, food, movement, boundaries and a stable space.

Explore the elementWater

Drinking, temperature, washing, recovery and flowing movement.

Explore the elementFire

Daylight, warmth, movement, desire and taking action.

Explore the elementAir

Breathing, voice, focus and the space between impulse and choice.

Explore the elementEther

Sleep, silence, scent, music, relationships and the atmosphere of a space.

Explore the element
0 OF 14 DAYS
01

Beginning · days 1–3

01

EARTHStarting point

FOOD

Eat as usual, photograph your meals and add vegetables to two dishes.

BODY

20 minutes of walking. Rate your energy, hunger, digestion and sleep on a scale of 1–10.

ATTENTION

Write: “How do I want to feel in 14 days?”

02

WATERDrinks and rhythm

FOOD

Replace sugary drinks with water or unsweetened tea. Keep three main meals.

BODY

Drink according to thirst. Pale straw-coloured urine is a useful guide.

ATTENTION

Three calm breaths before eating.

03

FIRELess processed food

FOOD

Build a day's meals from foods with straightforward ingredients. Prepare one warm dish.

BODY

10 minutes of gentle active movement.

ATTENTION

Turn off notifications for two hours.

02

Simplifying · days 4–7

04

EARTHWhole foods

FOOD

Add a whole grain, a piece of fruit and a serving of pulses. Increase fibre gradually.

BODY

A walk after one meal.

ATTENTION

Write down three body signals.

05

WATERMore plants

FOOD

Make two meals plant-based: grains, pulses or tofu, vegetables and a little oil.

BODY

A warm shower as a transition to rest.

ATTENTION

What truly nourishes me today?

06

AIREating more slowly

FOOD

Eat one meal at a table away from screens, allowing 15–20 minutes for it.

BODY

Five minutes of natural breathing.

ATTENTION

Notice the moment of comfortable fullness.

07

ETHERThe first week

FOOD

Repeat meals that suit you and plan a menu for the next four days.

BODY

A walk, stretching and an early evening.

ATTENTION

Compare how you feel with the first day.

03

Going deeper · days 8–11

08

EARTHA plant-based plate

FOOD

Vegetables, whole-food carbohydrates, protein from pulses or tofu, and a source of fat.

BODY

20–30 minutes of walking.

ATTENTION

Notice combinations that give you steady energy.

09

FIREEnergy for the day

FOOD

Warm porridge or eggs if you wish in the morning; vegetables, grains and protein during the day.

BODY

10 minutes of movement and daylight.

ATTENTION

Name an action that brings back a sense of vitality.

10

ETHERA break from information

FOOD

Repeat a balanced menu. Leave new supplements aside.

BODY

Prepare your bedroom and allow seven hours for sleep.

ATTENTION

Three hours away from news and short videos.

11

ALL ELEMENTSA quiet day

FOOD

Porridge, soup, stewed vegetables, rice, lentils or tofu, fruit and a little oil.

BODY

A gentle routine and a walk. Coconut water is a drink; food remains the foundation.

ATTENTION · JOURNAL PRACTICE

Set aside 15 minutes, put your phone away and answer three questions in writing:

  1. What is taking the most energy from me right now?
  2. What truly needs action, and what can I let go of?
  3. What single decision would give me more space as soon as tomorrow?
Example“Waiting for someone else's reply is draining my energy. There is nothing more I can do today. Tomorrow I will return my attention to my work and check messages after lunch.”

Weakness, trembling, dizziness, confusion, significant nausea or palpitations are a signal to eat, restore fluids and seek medical help if needed.

04

Integration · days 12–14

12

WATERExpanding the menu

FOOD

Keep vegetables, grains and protein. Add one familiar food.

BODY

Return to your usual activity gradually.

ATTENTION

What would you like to keep after the programme?

13

FIREYour own formula

FOOD

Reintroduce eggs, fish, poultry or meat one group at a time, in a usual portion. Keep the plant-based foundation.

BODY

Assess your energy and digestion in the evening.

ATTENTION

Write three realistic eating guidelines.

14

ETHERA new circle

FOOD

Put together your favourite balanced day of meals and a shopping plan for the week.

BODY

Repeat the first day's ratings.

ATTENTION

Choose one ritual from each element for the next month.

PRACTICES FOR RELEASING AND REPLENISHING

Let it out.
Give it form.

Choose one practice rather than all of them at once. If a memory causes intense panic, numbness or an urge to harm yourself or another person, stop and seek professional support.

01 · FIRE / AIR

“Unspoken”

10–15 minutes

To express words that have built up, even if contact with the person is impossible or unwanted.

  1. Choose a private place. Put a sheet of paper in front of you, or crumple it if that makes it easier to hold the situation in mind.
  2. Set a timer for 7–10 minutes. Begin with “I never got to tell you…” and say everything without editing.
  3. Name three layers: what happened, what feelings it brought up, what support was missing then.
  4. Finish with a boundary: “Now I choose…” or “It is no longer acceptable to treat me by…”
  5. Tear up and dispose of the paper, or seal it in an envelope. Burning is not necessary: release comes through expression and reflection.
After the practice“I acknowledge my feelings. I reclaim my attention and the right to choose my next step.”
02 · WATER

Washing with intention

5 minutes

A shower becomes a clear boundary between “before” and “after”, without promises of magical cleansing.

  1. Before turning on the water, name what you want to leave in the day that has ended.
  2. Notice temperature, sound and the touch of water: three specific sensations.
  3. With each long exhale, relax your jaw and shoulders.
  4. Finish with: “The day is over. Now I choose recovery.”
03 · EARTH

Rewrite a belief

12 minutes

A more accurate and supportive thought, rather than a positive mask.

1. Automatic thought“I always ruin everything.”
2. Evidence for and againstWhat actually happened? What exceptions are there?
3. A new statement“I can make mistakes and still put things right.”
4. ActionOne call, message, pause or request for help.
04 · AIR

Return to the present

3–5 minutes

The 5–4–3–2–1 practice helps shift attention from the flow of thoughts to your current surroundings.

Name: 5 things you can see; 4 body sensations; 3 sounds; 2 smells; 1 taste or one kind sentence to yourself. Breathe naturally; you do not have to take a deep breath.

05 · ETHER

Three truthful sources of support

5 minutes

Supportive statements work better when they feel believable and connect with action.

I can choose people who offer respect and reciprocity.
I notice my boundaries and can express them gradually.
I am making room for new choices, not for a perfect life.

Choose one statement. Next to it, write one action for the next 24 hours that supports it.

DAY 11

Quiet rather than hunger

Juices, herbal infusions and coconut water can complement your diet. Food remains the foundation: it provides protein, energy, electrolytes and fibre.

Morning

Porridge with banana and seeds, or eggs with toast and vegetables.

Daytime

Vegetable soup with lentils, rice or tofu.

Snack

Fruit, yoghurt or a handful of nuts.

Evening

Stewed vegetables, grains and a source of protein.

OPTIONAL SUPPORT

On your own or together

The entire programme is already on this page. The Telegram chat will add daily check-ins, questions, live sessions and facilitator support.

Planned for the chat:
  • a morning focus for the day
  • sharing meals and how you feel
  • answers to practical questions
  • gentle group accountability
Join the Telegram chat

What the programme is based on

WHO · healthy dietWHO · carbohydrate quality and fibreNCCIH · evidence on detox programmesNHS · plant-based dietCDC · adult sleepNCCIH · aromatherapyMedlinePlus · psylliumCDC · diagnosing parasitic diseasesNHS · when to seek help for suspected parasitesWHO · intestinal worm infections
The programme is intended for the general wellbeing of healthy adults. It does not diagnose or treat medical conditions. If you feel worse, stop the programme and consult a professional.

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