The CBT Lab
Learn evidence-based tools week by week that are proven to boost productivity and wellbeing, and protect against anxiety, depression, and stress. Our programs are consciously designed for people who strive to do the most good in the world.
Your Journey
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Getting Started
APPLY IN 10 MINUTES
We’ll carefully review your application. If we think the CBT Lab is a good fit for you, we’ll invite you to the upcoming cohort.
We’ll ask for more information about your circumstances and preferences to help us find the best peer group for you.
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Onboarding
CONFIRM YOUR PEER GROUP
We’ll invite you to join a group of 4-6 peers, matched by availability, life stage, values, and preferences.
Accept your invitation and send a program contribution or motivational deposit. You can read more about our program pricing below.
You’ll need 1.5 hours to prepare for your first session.
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Build CBT Skills
CBT LAB WEEKS 1-8
Learn and practice a new CBT tool each week. Focus on applying these tools to your personal goals.
Connect with your peers in weekly 90-minute sessions. Improve your learning with home reading, exercises, and practice.
We recommend dedicating 4-6 hours each week to make the most of the program.
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Embed New Habits
CBT LAB WEEKS 9-12
Consolidate your new knowledge and skills into a new routine tailored to you.
Focus on embedding and sustaining your new habits. Reunite with your peers in Week 12 to share learnings and celebrate your growth.
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Moving Forward
LASTING CHANGE
Your CBT toolkit will enable you to navigate life's obstacles with confidence.
Our online community, bespoke resources, and peer support are there to cheer you on.
How It Works
In this online program, we'll guide you and a group of peers through proven techniques rooted in Third Wave Cognitive-Behavioral Therapy Approaches (CBT, ACT, Mindfulness). The techniques taught in The CBT Lab are shown to increase resilience, productivity, and quality of life while reducing and protecting against anxiety, depression, and stress.
Through weekly group sessions and, personalized exercises, you'll build practical skills to navigate life's obstacles with confidence. You’ll also have access to access to our online community, bespoke resources and peer support.
Each week, you’ll join a 90-minute online peer-support session with 4-6 well-matched peers, guided by a trained and supervised facilitator. In these sessions, you’ll discuss your home practice, support each other, and practice the new CBT tool together.
Following the session, you’ll continue your weekly practice with ongoing support from your peers, expert Q&A sessions, and unlimited access to our online community. You'll also complete a reading from our CBT Lab Playbook, introducing you to a new CBT tool for the following week.
Hear From Our Participants
Ambitious altruists trust us to help them feel well and do good better, including employees of:
See The CBT Lab in Action
Over 12 weeks, we'll guide you and a group of peers through CBT techniques shown to increase resilience, productivity, and quality of life while reducing and protecting against anxiety, depression, and stress.
Program Pricing
Accessibility is important to us, so our programs are designed to be affordable. We work hard to keep our program fees low. We also offer discounted or free places to those who can’t afford to fund their place themselves.
Donations make our no-cost places possible. If you’re able to, please consider donating a program place to help an ambitious altruist increase their impact on the world’s most pressing problems.
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Our suggestions are aimed at those who can afford it, and would like to help in contributing to covering costs for participants who cannot afford them:
$550 for Peer Support formats ($41 per session hour)
$300 for Simple Support and Chatbot-Buddy Support formats.
This contribution help us maintain our discounted places while still costing significantly less than 1:1 therapy in many countries.
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Thanks to the support of generous donors, we are able to offer lower-cost and free places on our programs. If the suggested contribution is too high for you, at the dedicated point in your application simply suggest a contribution that you can afford, starting from $0.
Our pay-what-you-can model is designed for those who are dedicated to doing good in the world but may not have the means to take care of themselves while doing it. As a guide, this is likely to apply to those earning less than $50,000 per year and/or facing financial constraints. We offer our model on trust and will not ask you for evidence.
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If you are contributing less than $200 (or $50 if you're from a lower-income country), we will ask you for a motivational deposit.
Our motivational deposit scheme helps maintain a strong group dynamic by ensuring everyone shares the same commitment to completing the program. We do this because our peer group format means that every individual’s participation impacts the success of the whole group.
Motivational deposits are reimbursed following full completion of the program. If you do not qualify for reimbursement at the end of the program, the deposit will be donated to Rethink Wellbeing and dedicated to supporting future participants.
For these purposes, “full completion of the program” means:
Missing no more than one group session (of nine in total), or none if participating in a Simple Support program
Completing all Wellbeing Evaluation surveys —once before and once after the program
Completing all nine Weekly Reflection surveys
Thank you to our donors and funders who make it possible for us to provide free program places for changemakers who otherwise couldn’t afford them.
