Currently offered pro-bono
Map the energy.
Keep it.

A 6-week, science-based process for founders and leaders.
Individual throughout. Works in cohorts and in leadership teams.

6
weeks,
start to finish
3
live sessions,
fully remote
~7h
total commitment
per person
4
personal deliverables
to keep and use
88%
of founders say stress
leads to bad decisions
Who it's for
Built for people carrying
more than they show.

Sprint works for individual founders in a cohort — or for a leadership team. The process is individual throughout. The group creates safety, not exposure.

Founders & co-founders
  • —Growth stage, operating under high cognitive load
  • —Aware something is off, haven't named it yet
  • —Want evidence, not inspiration
VC fund partners & investment teams
  • —Making high-stakes decisions under chronic cognitive load
  • —Structural isolation — few safe spaces for genuine doubt
  • —Energy leaking to founders, LPs, team — nothing left for self
Not for
  • —Medical treatment or clinical support
  • —Generic motivation or team-building workshops
  • —Leaders who want to be told what to do
The 6-week journey — click any step for detail
The pre-work
Real data, not
recall-bias data.

Everything happens before Session 1 — self-paced, over 2 weeks. About 30 minutes total. The pre-work creates the baseline the facilitator uses to build your Energy Profile.

🔔 Day 7 — Facilitator check-in
After the 5-day diary is complete, your facilitator sends a brief personalised observation — one thing noticed in the data, one question to sit with before Session 1. Keeps motivation alive across the gap.
The energy drain map
17 patterns. You choose your top 3.
Independently, before the group session.
Each name shown without description first — to get your genuine reaction, not an anchored one
The three sessions
What you take home
Four things. Yours to keep.

The process shows you where you are. These four artefacts help you navigate to a better version of yourself.

The science
Rigorous enough to
respect your intelligence.
Science-based behaviour model — applied throughout
1
Make it tinyEvery ask is smaller than expected. 3-sentence diary. 2-minute habit. Must survive your worst day.
2
Anchor to what already existsHabits attach to moments in your day that already happen reliably. No new routines. No willpower.
3
Co-design everythingNo habit is assigned. You name your drain. You design your habit. Science provides structure — you provide content. That's why it sticks.
4
Celebrate immediatelyEvery session closes with recognition. Every habit includes a celebration moment. The Vitality Card itself is a celebration artefact.
The business case
This is not a wellness programme.
It is a performance investment.

Leaders in high-pressure roles are operating at a fraction of their actual capacity — not from lack of skill, but from unmanaged energy depletion. The research is unambiguous.

Why preventive beats reactive
Companies with proactive wellbeing programmes consistently outperform peers on retention, productivity, and decision quality — at a fraction of the cost of managing burnout after it arrives. Pausa Sprint is the proactive intervention.
Next step
Ready to see what your energy picture looks like?

Take the Energy Load Index. Then let's have a 20-minute conversation.
We'll walk through the results and decide if Sprint is the right fit.
No pitch. No obligation.

Book a 20-minute call or email hello@pausa.pt
Overview