Build new skills the smart way

Learn the basics, have insightful conversations, and use evidence-based daily habits to reinforce the fundamental sub-skills necessary for mastery:

Adjust your timing
​Understand the importance of your "internal clock" or circadian rhythm and begin making small adjustments that will prime you for a good night's sleep.
#Sleep #CircadianRhythm #SocialJetlag #EmilyManoogian 
Create a healthy sleep environment
​Create the ideal conditions in your bedroom to help you sleep soundly for a good 8 hours every night.
#Dr.MatthewWalker #Temperature #Sound #Humidity 
Breath Coherently
​Use a simple breathing protocol to help calm your nervous system and wind down for deeper rest.
#Dr.MatthewWalker #parasympatheticnervoussystem #4-6breathing #Dr.ArthurSpielman 
Get your morning sunlight
​Start building a morning routine that helps you regulate your circadian clock and primes you for a good night's sleep.
#MatthewWalker #cirdianrythm #remsleep
Dim the lights
​Establish a simple and effective routine that creates the optimal conditions needed for your brain and body to sleep soundly.
#Dr.MatthewWalker #remsleep #ArtificialLighting #Dr.JoshuaGooley #Dr.SatchidanandaPanda #LightExposure
Moderate caffeine and alcohol
​Understand the effects of both caffeine and alcohol so that you can moderate your consumption strategically.
#MatthewWalker #remsleep #NervousSystem #AlchoholIntake #CaffeineandSleep
Each program follows a simple and effective evidence-based approach to skills mastery:

Assess yourself

Reflect on where you currently stand and discover the practical components necessary for mastery of this skill. 

Learn sub-skills

The skill is broken down into 6 essential sub-skills, each of which is the focus of one learning workout. You'll do 1 workout every 2 weeks over the next 12 weeks. 

Talk about it

Have an insightful conversation with your colleagues about how to implement each sub-skill in your day-to-day.

Build micro-habits

Along with each workout, design your own micro-habit to start putting your learning into practice on a daily basis.

Ready to go?

Start your skills development program now by clicking the button below. 

Check out the separate program for

Sleep - basic

Join this program and start building the skill of sleeping. Learn the basics, have insightful conversations, and use evidence-based daily habits to reinforce the fundamental sub-skills necessary for mastery.
Write your awesome label here.
  • Includes 1 webinar, and extra resources
  • Includes daily practice: 3 habits + 3 conversations
  • Total time investment = 3,5 hours, 3-6 weeks
Soft skills are everything

Why you should follow this program

The secret to living a longer, healthier life may be as simple as sleeping more. Your body gets one chance to recover and regenerate overnight. Unfortunately, a lack of good sleep is extremely common. So common that the World Health Organization has declared it a global health epidemic.

Matthew Walker, the director of UC Berkeley’s Center for Human Sleep Science, has investigated in-depth how neglecting sleep undercuts our creativity, problem-solving, decision-making, learning, memory, heart health, brain health, emotional well-being, immune system, and even our life spans. In his words, “the decimation of sleep throughout industrialized nations is having a catastrophic impact.”

Look, we know getting the sleep you deserve isn’t as simple as taking a pill and saying goodnight. Bedtime can be challenging, even if you're ready to fall asleep. But there is good news; there are science-backed protocols for getting good sleep, and the best practices aren't all as ambitious as 'make sure you get your eight hours of sleep.' Habit by habit, step by step, we'll help you build a protocol that gives you the sleep that you and your body deserve.

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Master the skill of sleep (basic)

Build the skill, by mastering the sub-skills first.
After the kick-start webinar, you will practice building tiny habits (so small you will have no reason not to do it) in the workflow or in your personal life. You will build this skill habit-by-habit, conversation-by-conversation, focusing on 3 sub-skills.

Sub-skill 1: Build a routine

Week 1 - 2 

Create a healthy sleep environment

​Create the ideal conditions in your bedroom to help you sleep soundly for a good 8 hours every night.
#Dr.MatthewWalker #Temperature #Sound #Humidity 

Make a bedtime routine

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Sub-skill 2: The Power of Light

Week 3  - 4  

Get your morning sunlight

​Start building a morning routine that helps you regulate your circadian clock and primes you for a good night's sleep.
#MatthewWalker #cirdianrythm #remsleep

Dim the lights

Establish a simple and effective routine that creates the optimal conditions needed for your brain and body to sleep soundly.
#Dr.MatthewWalker #remsleep #ArtificialLighting #Dr.JoshuaGooley #Dr.SatchidanandaPanda #LightExposure

Sub-skill 3: Boost your circadian rhythm


Week 5 - 6 

Practice your right to deconnect

Learn how to disconnect strategically when appropriate, so that you can reconnect more fully when needed.
#TheRighttoDeconnect #Boundaries 

Meet your trainer

At the kickstart of your 3-6 week skills development program, you will follow a webinar delivered by Sarah Cherif, founder and CEO of SkillsGym. Here are a few things you might like to know about her:

Sarah's background

Sarah began her career at the University of Ghent with degrees in child education and philosophy, quickly realizing her passion for teaching. Faced with the challenge of helping seasoned leaders develop soft skills without any prior corporate experience, she turned this disadvantage into a strength by creating evidence-based, sure-proof plans to build strong soft skills through habit formation and impactful conversations.

Personal life

Sarah's roots are Belgian and Tunesian, and she partially grew up in Washington DC. She currently lives in Belgium with her partner Nils (who is co-founder of SkillsGym Health), and has a dog named Lizzy.

20+ years of impact

Together with her SkillsGym team, Sarah has helped numerous world-class organizations like Samsung, Deloitte, Ikea... and thousands of managers and their teams improve their soft skills. SkillsGym now offers programs to accelerate the mastery of 50 essential leadership, team and well-being skills.

Fun fact

Sarah tests all the habits and conversations in the SkillsGym offer herself; that's more than 200+ habits and 200+ conversations. Most of them have become second nature. Yet, as you'll learn in the webinars, she isn't shy to talk about the failures and frustrations along the way.

Ready to go?

Start your skills development program now by clicking the button below. 

Check out the sprint

Preventing absenteeism and burnout

Get our top 3 programs for building the skill of Preventing absenteeism and burnout
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