Pause First Academy Membership

All Courses and Content

Taming the Beast: Tools and tips to help control your anger and rage

Quick temper, angry outbursts, and uncontrollable feelings of rage. If any of this sounds familiar, you're not alone, and there is hope for change. Lean into introspection, identify the underlying causes, and learn about self-regulation.

$19

All Courses and Content, Personal Growth, Work + Life

Creating a Self-Care Plan

Self-care is a necessity, not a luxury. However, many of us who devote our lives in service of others, neglect ourselves. If you're tired of feeling depleted and burned out, and you're ready to make a change, let Angela help you create a plan.

$19

All Courses and Content, Personal Growth, Work + Life

Conflict Resolution

A brief quiz will help you define your conflict resolution style before you dive into the curriculum of this needle-moving course. Brenda will expertly guide you through data, steps and tips to help you become a conflict resolution champion.

$29

All Courses and Content, Stress Reduction

Walking Away from Stress

Put on your walking shoes and leave stress behind with this informative and motivational course. Learn how a simple daily walk can reduce stress and improve overall health.

$19

All Courses and Content, Personal Growth, Work + Life

Personal Mission Statement: A Guide to Designing Your Journey

Everybody knows what a mission statement is, but what's a Personal Mission Statement? Find out in this course, and learn how creating one can enhance and transform your life.

$19

All Courses and Content, Personal Growth, Work + Life

Five to Thrive: Learn to Prime Yourself for Success With Better Habits

Learn how to enhance mental and physical health and improve overall wellbeing by understanding the mind-body connection and habit psychology. Discover how five core habits can set you up for success.

$19

All Courses and Content, Stress Reduction, Personal Growth

Understanding Stress and Post-Traumatic Growth

You're probably familiar with post-traumatic stress, but how much do you know about post-traumatic growth? Discover how you can grow through and recover from stress and traumatic events, and bring more balance to your life.

$19

All Courses and Content, Personal Growth

How to Develop a Growth Mindset and be More Optimistic

Could you use a little more optimism in your life? Whether you're a Negative Nelly or an eternal optimist, you'll love discovering how adopting a growth mindset can nurture optimism, and you'll learn how to get started.

$19

All Courses and Content, Personal Growth, Work + Life

The Road to Becoming a Trauma Informed and Resilient Leader

Learn three primary traits of a trauma informed and resilient leader, and discover exercises, tools and resources to help you nurture these traits. Includes downloadable, printable resources and easy-to-follow instructions to help you get started.

$19

All Courses and Content, Meditation & Mindfulness

Demystifying Meditation and Mindfulness

Satisfy your analytical mind with science, research and evidence that will help demystify these ancient practices. Learn a practical approach to meditation and mindfulness, then sit back and relax while Kim guides you through a simple exercise.

$9

All Courses and Content, Stress Reduction

Reverse the Burn

Learn about inflammation from someone who has been adversely impacted by it. Explore the causes, symptoms and affects of chronic inflammation and learn what you can do to reduce inflammation and improve your health.

$19

All Courses and Content, Stress Reduction, Meditation & Mindfulness

An Introduction to Mindfulness for Stress Reduction

Retired police officer Erik Hulse tells us why and how he began his journey with mindfulness, and shows us how to use this powerful tool to increase resilience and reduce stress.

$19

All Courses and Content, Personal Growth

Survive and Thrive: How to rebuild compassion and resiliency.

Zachariah Chamberlin brings experience, science and practical application to this illuminating course. Learn how to boost compassion for others—and yourself, and discover ways to bolster your resilience.

$19

All Courses and Content, Personal Growth

Intention and Goal Setting Workshop

Perfect to kickoff a new year, but powerful any time! In this introspective and relaxing workshop, Wendy Hummell takes us through some gentle yoga, breathing, meditation and journaling. Get ready to be inspired.

$19

All Courses and Content, Stress Reduction, Work + Life, Meditation & Mindfulness

Family Focus: How to create a less stressful, more mindful household

Let's introduce your household to 3 simple daily habits that will help each family member feel less stressed. By learning these practices and experimenting together as a family, you can begin to nurture a more mindful and harmonious home.

$19

All Courses and Content, Meditation & Mindfulness

20-Minute Meditation Class: Create an Inner Space

Breathe, release tension, and feel your stress melt away as you imagine a pleasant, peaceful inner landscape in this relaxing visualization meditation.

$9

All Courses and Content, Personal Growth

Building Resiliency: The Dawn of the Mentally Strong Person

Ret. Col Brenda Dietzman offers a fresh perspective on resilience. Learn simple tools you can begin using today and discover the often-overlooked importance of preparing for the impact of traumatic events.

$19

All Courses and Content, Yoga

Yoga Basics for Absolute Beginners

The ultimate course for newcomers or skeptics. Learn the history and the evidence-based benefits of yoga, and enjoy easy-to-follow instruction. Everything you need to start a practice! *Yoga is for everyBODY. Instructor: Wendy Hummell

$19

All Courses and Content, Stress Reduction

Recognizing and Addressing Stress and Trauma

Maj. Darren Ivey discusses the intense stress that comes with a frontline job, and takes an honest look at the inevitable effects of trauma that can ruin physical and emotional health. He offers insights, practical tools and hope.

$19

All Courses and Content, Stress Reduction

Taking Care of Yourself: Sleep

Improving quality and quantity of sleep might be the single most important change you can make. This course is a MUST for anyone who struggles with sleep.

$9

All Courses and Content, Personal Growth

Journaling for Self-Care: Letters of Forgiveness

Journaling is a great self-care tool, and writing a letter of forgiveness can help set you free from emotions that are negatively impacting your life. Learn how in this short but powerful course.

$19

All Courses and Content, Stress Reduction

Sleep Hygiene: Tricks, Tips and Tools

Whether you're a shift worker or you're just tired of feeling tired, this course is for you! Gather a few tips and consider some new habits to help you improve sleep quality and quantity.

$9

All Courses and Content, Personal Growth

Crucial Conversations: Navigating Adversity

Wendy Hummell interviews author, podcast host, and resilience coach, Rodger Ruge. Rodger is the author of Navigating Adversity: Tactical Self-Care for First Responders.

Free

All Courses and Content, Meditation & Mindfulness

The Foundational Attitudes of Mindfulness

Begin or continue your mindful journey with instructor Erik Hulse. In this course, Erik masterfully weaves instruction and experience to help you understand and embody the foundational attitudes of mindfulness.

$9

All Courses and Content, Yoga

10-Minute Morning Yoga

Try Wendy's short and simple yoga practices when you don't have much time, but you'd like to move your body a little. Perfect for your morning routine, or any time of day. Beginner to advanced yogi will enjoy the 10-minute practices.

$19

All Courses and Content, Work + Life, Meditation & Mindfulness

Mindful Self-Preservation

Stop trying to pour from an empty cup. Learn how to cultivate mindful awareness, focus on holistic wellbeing and seek balance. Take a simple self-assessment and discover the power of micro practices.

$9

All Courses and Content, Personal Growth

Journaling for Beginners - Tips & Ideas to Help get you Started

Whether you've never journaled before or you're a veteran journalist looking for inspiration and motivation, you'll love learning why journaling is good for you and discovering creative ways to get started.

$19

All Courses and Content, Meditation & Mindfulness

The ARC of Mindfulness (Awareness, Resilience, Compassion)

Take a deep dive into awareness, resilience and compassion with retired police officer, Erik Hulse. Erik will break down each of these tenets and lead you through guided meditations to help you experience and practice each of them.

$9

All Courses and Content, Stress Reduction

Easy Tools for Measuring and Managing Stress

Tired of feeling stressed and overwhelmed? In this course, instructor Darren Ivey provides effective self-assessment tools for measuring stress levels, then offers practical and empowering strategies to create more balance and wellbeing in your life.

$19

All Courses and Content, Meditation & Mindfulness

Meditation Starter Kit: 4 guided meditations to help you learn how to meditate

Sit back and relax as Kim Colegrove guides you through four different 15-minute meditation techniques to help you experiment and learn what works for you. You can enjoy these guided meditations one at a time, at your own pace, or try all four!

$19

All Courses and Content, Meditation & Mindfulness

Start or Reboot a Meditation Practice Using the Rule of 3

Short and to the point! This course will help you get started with meditation or reignite a practice that has fizzled out. Learn how applying The Rule of 3 can help you form a new habit and establish a sustainable meditation practice.

$9

All Courses and Content, Work + Life

The New Generations: How to Recruit, Retain and Motivate

Generation Zers are starting their careers and Millennials are taking on leadership positions. In a refreshing way, we’ll explore the positives they bring to organizations, and we'll discuss ways to grow them into the leaders we need for the future.

$19

All Courses and Content, Stress Reduction

Assess and Address Your Stress

In this course, we'll talk about how accumulated stress impacts our overall health. We'll take a short stress assessment to measure how stressed we are, and we'll address our stress with two simple stress reduction tools.

$19

All Courses and Content, Personal Growth, Work + Life

EQ: Master Your Resilience With Emotional Intelligence

Wendy Hummell, a 24-year law enforcement veteran, helps us understand what emotional intelligence is, why it increases resilience, and how it can enhance our personal and professional lives.

$19

All Courses and Content, Personal Growth

Being Creative

After 30-years in healthcare, Jeanean Mitchell has turned her full attention to creativity. This course is thought-provoking, evidence-based, inspirational—and unlike anything we've ever published! It's about being creative and SO MUCH MORE! 4+ hours

$19

All Courses and Content, Yoga

Yoga is for EVERY BODY

Learn how yoga can help support better health and pain management. This class includes stretches to ease the symptoms of Carpal Tunnel, chair yoga, and a full yoga session on the mat. Instructor: Wendy Hummell

$19

All Courses and Content, Nutrition

Nutrition 101

Are you ready to get off the diet hamster wheel? This course highlights simple, basic nutrition facts that can help you make healthier choices, feel better and look better. Instructor: Barb Hamilton

$19

All Courses and Content, Meditation & Mindfulness

Meditation 101: START HERE

A brief introduction to meditation. Learn the why, what and how of meditation and give it a try! The definitive course for skeptics and beginners. Instructor: Kim Colegrove

$19

All Courses and Content, Meditation & Mindfulness

Basic Mindfulness for Stress Reduction

Learn the basic tenets of mindfulness and mindfulness meditation, discover some of the science and psychology behind these practices, and experience some simple exercises to help you explore these helpful tools.

$9

All Courses and Content, Personal Growth, Work + Life

Developing Women Leaders

Men and women alike will benefit from the research and personal experiences that uncover unconscious actions and beliefs that hold women back. We'll explore subjects like imposter syndrome, the inner critic, and many more. Instructor: Brenda Dietzman

$19

All Courses and Content, Meditation & Mindfulness

Learn to Pause Mindfulness Training

First responders and other frontline workers have called this course straightforward, relatable and doable. Discover the evidence-based benefits of meditation and mindfulness and learn how to use these tools effectively. Instructor: Kim Colegrove

$19

All Courses and Content, Nutrition

Sugar, The Bitter Facts

This course is an absolute must for anyone seeking to improve their nutrition. Learn about hidden sugars and discover little-known truths to help you make informed decisions about your diet. Instructor: Barb Hamilton

$9

$19.00 / month

$182.40 / 12 months

Stress Reduction

Personal Growth

Work + Life

Meditation & Mindfulness

Yoga

Nutrition

Taming the Beast: Tools and tips to help control your anger and rage

Creating a Self-Care Plan

Conflict Resolution

Walking Away from Stress

Personal Mission Statement: A Guide to Designing Your Journey

Five to Thrive: Learn to Prime Yourself for Success With Better Habits

Understanding Stress and Post-Traumatic Growth

How to Develop a Growth Mindset and be More Optimistic

The Road to Becoming a Trauma Informed and Resilient Leader

Demystifying Meditation and Mindfulness

Reverse the Burn

An Introduction to Mindfulness for Stress Reduction

Survive and Thrive: How to rebuild compassion and resiliency.

Intention and Goal Setting Workshop

Family Focus: How to create a less stressful, more mindful household

20-Minute Meditation Class: Create an Inner Space

Building Resiliency: The Dawn of the Mentally Strong Person

Yoga Basics for Absolute Beginners

Recognizing and Addressing Stress and Trauma

Taking Care of Yourself: Sleep

Journaling for Self-Care: Letters of Forgiveness

Sleep Hygiene: Tricks, Tips and Tools

Crucial Conversations: Navigating Adversity

The Foundational Attitudes of Mindfulness

10-Minute Morning Yoga

Mindful Self-Preservation

Journaling for Beginners - Tips & Ideas to Help get you Started

The ARC of Mindfulness (Awareness, Resilience, Compassion)

Easy Tools for Measuring and Managing Stress

Meditation Starter Kit: 4 guided meditations to help you learn how to meditate

Start or Reboot a Meditation Practice Using the Rule of 3

The New Generations: How to Recruit, Retain and Motivate

Assess and Address Your Stress

EQ: Master Your Resilience With Emotional Intelligence

Being Creative

Yoga is for EVERY BODY

Nutrition 101

Meditation 101: START HERE

Basic Mindfulness for Stress Reduction

Developing Women Leaders

Learn to Pause Mindfulness Training

Sugar, The Bitter Facts