Giving Thirty
Vol. I 2026 The Free Workbook
section 01
a free 7-day workbook
Issue No. 01 · Free

Everything you've done has been building toward something.
The practice is seeing what.

A free 7-day workbook for adults in the middle of their lives. Thirty seconds a day for your creative self — where creative means a non-default choice, not artistic talent.

Format PDF, 13pp. Time ~3 min/day Cost Free Cohort 28–35
no app · no streaks
The opt-in i.

Start the practice

Seven days. One small prompt a day. No app to download, no habit to build, no transformation arc.

One email to deliver the workbook, then a short series across the seven days. Unsubscribe anytime.

just paper & a pen
section 02
the thesis
The 30-second thesis

Thirty seconds a day for your creative self
becomes thirty minutes for someone else.

The practice is small on purpose. A daily default — coffee, the commute, the walk after dinner — held open for thirty seconds, and a single different choice made inside it.

Repeated, it accumulates. Not into transformation. Into something more honest: the slow recognition that everything you've done has been pointing somewhere, and the practice is learning to see it.

section 03
the seven days
Inside the workbook

Seven days. Seven small prompts.

Built around moments already in your day — not added to your calendar. Pen-and-paper or digital, your call. Drawn from public health, behavioral science, and creative practice.

01 Pick the default. Choose a small recurring moment in your day — coffee, the commute, the dishes — and name it.
02 Do the thirty seconds. Inside the default, hold thirty seconds open. Make one non-default choice. Notice what shifts.
03 Write what surfaced. Two minutes on paper. Not analysis — just what you noticed when you looked.
04 Map the defaults. A five-zone constellation of the recurring moments in your week. Where could the practice live?
05 One different choice. A small experiment inside one mapped default. Still thirty seconds. Still pen and paper.
06 Four threshold questions. Four questions designed to surface what's been accumulating beneath the surface.
07 Sit at the threshold. A closing reflection. What's been quietly building? And — if you wanted — what comes next?
section 04
what's in / what's not

What's inside.

  • One short prompt a day for seven days
  • Built around moments already in your day — not added to your calendar
  • Pen-and-paper or digital, your call
  • Drawn from public health, behavioral science, and creative practice
  • A closing one-page threshold reflection

What's not.

  • No app to download
  • No habit to build, no streaks
  • No transformation arc
  • No goal-setting worksheets
  • No 47-page PDF you'll never finish
section 05
who's behind this
— About

A scholar-practitioner, not a coach.

I'm Alex Chapman — a scholar-practitioner with an MHS from Johns Hopkins Bloomberg School of Public Health, mindfulness training at Brown, and ten years across food systems, environmental justice, teaching, and creative production.

Giving Thirty is the synthesis. Not a pivot — an arrival.

Credential
MHS, Johns Hopkins
Specialization
Climate & Health
Practice
MBSR, Brown
Title
Health & Wellbeing Educator
section 06
the threshold

Start with thirty seconds.
See what surfaces.

Seven days. One small prompt a day. The practice begins the moment you click below.

Send me the workbook →