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THE CORE FOUNDATIONS PROGRAM™
Know Yourself.
Build Your Future.
Strong Foundations for Life.
A Psychologist-Developed Skills Program for Young People Aged 11–18
Created by Elaine Collins, Registered Psychologist & Coach
Program Overview
Growing up has never been more complex.
Young people today are navigating friendships, emotions, academic pressures, social media, identity, increasing independence and questions about who they are becoming. Yet while young people are expected to manage these challenges, very few are explicitly taught the skills needed to understand themselves, regulate stress, manage emotions, develop confidence and build healthy foundations for life.
The Core Foundations Program™ was developed to help bridge that gap.
Drawing upon evidence-based approaches including Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), Mindfulness-Based Cognitive Therapy (MBCT), Acceptance and Commitment Therapy (ACT), Polyvagal Theory, emotion regulation theory, executive functioning research and positive psychology, the program teaches practical life skills that support emotional wellbeing, learning, relationships, confidence and resilience.
The philosophy underpinning the program is simple:
Everything builds from your foundations.
Before confidence.
Before achievement.
Before relationships.
Before purpose.
Young people first need opportunities to understand themselves and develop the skills that support healthy development throughout life.
Suitable for Young People Aged 11–18
Because every young person develops differently, examples, discussions and activities are tailored to the individual's developmental stage, strengths, interests and goals.
The program focuses on helping young people develop practical skills that support:
- emotional wellbeing
- confidence
- healthy relationships
- learning and study
- resilience
- self-awareness
- independence
- preparation for adult life
The emphasis is not on fixing what is "wrong", but on strengthening what is already there and building practical skills that can support lifelong wellbeing.
Program Philosophy
The Core Foundations Program™ is based upon the belief that confidence, resilience and healthy relationships are not things that young people simply "have" or "don't have".
These skills are developed.
Young people benefit when they are given opportunities to:
- understand themselves
- recognise emotions and stress responses
- develop healthy coping skills
- strengthen confidence and self-awareness
- build healthy relationships
- improve focus and study habits
- discover their values and strengths
- develop a sense of purpose and direction
The goal is not perfection. The goal is progress.
How the Program Works
The program is divided into four separate modules.
Families may begin with the module that best reflects their young person's current needs.
Each module is completed individually over approximately three months.
This approach allows young people to:
- avoid overwhelm
- build confidence gradually
- practise skills between sessions
- consolidate learning over time
- develop sustainable habits
- transfer learning into everyday life
What Your Young Person Will Learn In The Core Foundations Program™
The Core Foundations Program™ is divided into four stand-alone modules, each designed to build upon the previous foundation. Families may choose to begin with the module that best reflects their young person's current needs, or progress through all four modules over time.
Together, these four parts provide a comprehensive framework for emotional wellbeing, confidence, learning, relationships and resilience.
PART 1:
CORE SELF™
Understanding & Regulating Yourself
Know Yourself First
Before confidence, relationships or achievement, young people first need to understand themselves.CORE SELF™ helps young people develop greater self-awareness and teaches practical skills for understanding emotions, managing stress and regulating the nervous system.
Topics Covered:
- Nervous System Regulation
- Emotional Awareness
- Stress and Anxiety Management
- Identity, Values and Strengths
- Grounding and Coping Skills
- Emotional Regulation Strategies
Drawing from:
Cognitive Behavioural Therapy (CBT)
Dialectical Behaviour Therapy (DBT)
Mindfulness-Based Cognitive Therapy (MBCT)
Acceptance and Commitment Therapy (ACT)
Polyvagal Theory
"Knowing yourself is the beginning of all wisdom."
— Aristotle
Outcomes
✓ Greater emotional awareness
✓ Increased confidence
✓ Practical coping skills
✓ Improved stress management
✓ Stronger self-understanding
PART 2:
CORE GROWTH™
Focus, Motivation & Achievement
Help Your Brain Work With You
Success is built through skills rather than pressure.
CORE GROWTH™ helps young people understand how their brain learns and provides practical strategies to improve focus, organisation and confidence.
Topics Covered:
- Executive Functioning Skills
- Motivation and Procrastination
- Study Skills and Memory
- Learning Preferences
- Exam Preparation
- Growth Mindset
- Decision-Making Under Stress
Drawing from:
Cognitive Behavioural Therapy (CBT)
Mindfulness-Based Cognitive Therapy (MBCT)
Executive Functioning Research
Growth Mindset Theory
Positive Psychology
As Carol Dweck reminds us:
"Becoming is better than being."
Outcomes
✓ Better focus
✓ Improved study habits
✓ Reduced procrastination
✓ Increased motivation
✓ Greater confidence in learning
PART 3:
CORE CONNECTION™
Relationships, Confidence & Belonging
Build Healthy Relationships
Relationships are one of the strongest protective factors for emotional wellbeing.
CORE CONNECTION™ helps young people develop the skills needed to build healthy friendships, communicate effectively and navigate social challenges with confidence.
Topics Covered:
- Friendship Skills
- Communication and Boundaries
- Conflict Resolution
- Bullying and Emotional Safety
- Rejection and Exclusion
- Co-Regulation and Support Networks
Drawing from:
Cognitive Behavioural Therapy (CBT)
Dialectical Behaviour Therapy (DBT) Interpersonal Effectiveness
Attachment Theory
Emotion Regulation Theory
Positive Psychology
Research suggests that strong relationships are among the greatest predictors of health and happiness across the lifespan (Waldinger & Schulz, 2023).
Outcomes
✓ Healthier friendships
✓ Better communication skills
✓ Greater confidence
✓ Stronger boundaries
✓ Increased sense of belonging
PART 4:
CORE PURPOSE™
Resilience, Wellbeing & Building Your Future
Build A Life That Matters
The final part of the program focuses on helping young people move beyond simply coping and begin creating a life aligned with who they are and what matters most.
CORE PURPOSE™ helps young people develop healthy habits, confidence, self-compassion and a sense of purpose and direction.
Topics Covered:
- Confidence and Self-Compassion
- Sleep and Recovery
- Healthy Habits
- Technology and Social Media Awareness
- Purpose and Meaning
- Goal Setting
- Personal Regulation Plans
Drawing from:
Acceptance and Commitment Therapy (ACT)
Mindfulness-Based Cognitive Therapy (MBCT)
Positive Psychology
Hope Theory
Self-Compassion Theory
Behavioural Activation
As Viktor Frankl wrote:
"Those who have a why to live,
can bear almost any how."
Outcomes
✓ Greater confidence
✓ Increased resilience
✓ Healthy habits
✓ Self-compassion
✓ Purpose and direction
✓ A personalised plan for ongoing wellbeing
Program Structure
The program is divided into four separate modules.
Families may begin with the module that best reflects their young person's current needs.
Each module is completed individually over approximately three months.
This approach allows young people to:
- avoid overwhelm
- build confidence gradually
- practise skills between sessions
- consolidate learning over time
- develop sustainable habits
- transfer learning into everyday life
Each module includes six steps or points of contact and support between sessions.
Step 1: Discovery Call (15 minutes)
An opportunity to discuss:
- your young person's strengths and challenges
- goals and expectations
- suitability for the program
- the most appropriate starting module
- any questions you may have
The purpose of this call is simply to determine whether the program and the facilitator is likely to be a good fit for your young person and your family.
Step 2: Initial Parent / Guardian Consultation
(60 minutes)
The Initial Parent / Guardian Consultation helps establish a strong foundation for the next three months.
Prior to the consultation, parents or guardians complete intake and consent documentation. This information helps provide a broader understanding of the young person's needs, strengths and current challenges.
During the consultation we explore:
- Strengths and Interests
- Presenting Concerns
- Goals for the Program
- Expectations and Boundaries
- Supporting Learning at Home
This session helps ensure that the program is individualised and aligned with the needs of the young person and their family.
Step 3: Three x Monthly Connect Sessions
(50 minutes each)
The three monthly Connect Sessions provide opportunities to strengthen learning, review progress and support practical application of workbook activities.
These sessions are collaborative, strengths-focused and relaxed in style.
Young people are encouraged to progress through the workbook and complete exercises between sessions, with the Connect Sessions serving as opportunities to deepen understanding and translate learning into real-life situations.
Together, the Connect Sessions aim to:
- Review Workbook Activities
- Strengthen Emotional Awareness
- Support Practical Application
- Identify Barriers and Problem-Solve Challenges
- Reinforce Confidence and Motivation
- Promote Accountability and Consistency
The emphasis is not on "getting through content" but on helping young people develop confidence in using the skills they are learning.
Step 4: Reflection Session (50 minutes)
The Reflection Session provides an opportunity to pause, celebrate growth and reflect upon the journey completed.
This session focuses on:
Recognising Progress
Exploring:
- what has changed
- what has improved
- what has become easier
- strengths that have emerged
Identifying Helpful Strategies
Discussing:
- favourite tools and exercises
- strategies that were most effective
- skills that the young person wishes to continue using
Reflecting on Challenges
Acknowledging:
- setbacks
- areas that remain difficult
- future growth opportunities
Building Future Goals
Exploring:
- hopes and aspirations
- future goals
- next steps
Considering the Next Module
Families may decide to:
- conclude after one module;
- continue with another Core Foundations module;
- or return at a later stage if additional support is desired.
There is no expectation that all four modules must be completed.Each module has been intentionally designed to provide meaningful standalone benefits while also forming part of a broader developmental journey.
Parents or guardians are welcome to participate in this session where appropriate.
Support Between Sessions
WhatsApp Voice Message and Text Support
Brief WhatsApp support is available between sessions to encourage consistency and support implementation of workbook activities.
The purpose of this support is to provide:
✓ encouragement
✓ accountability
✓ clarification regarding exercises
✓ support with applying strategies
✓ opportunities for brief reflection
WhatsApp Support Boundaries
WhatsApp support:
- is available Monday to Friday;
- may include short voice notes or text messages, not phone calls;
- is intended for brief questions and support;
- generally receives a response within 1–2 business days.
WhatsApp support is not designed for:
- crisis intervention;
- emergency support;
- urgent concerns;
- multiple daily conversations;
- ongoing counselling or therapy sessions.
Where additional support is required, families are encouraged to access their GP, healthcare provider, school wellbeing team or local mental health services.
Why This Structure Works
Meaningful change rarely occurs through information alone.
Young people benefit most when they have opportunities to:
- learn new skills;
- reflect upon their experiences;
- practise strategies between sessions;
- receive encouragement and accountability;
- overcome obstacles with support; and
- consolidate learning gradually over time.
The Core Foundations Program™ has therefore been designed to provide a balance between learning, reflection, practical application and ongoing support, helping young people develop skills that can support emotional wellbeing, confidence and resilience long after the program itself has finished.
Meet Your Coach
Elaine Collins, Registered Psychologist (Australia) and Coach (Worldwide)
Elaine Collins is a Registered Psychologist (Australia) and Coach providing online psychoeducational and skills-based support to young people and families worldwide.
With over 20 years' experience working across health, mental health and behavioural settings in Australia, Ireland and internationally, Elaine has supported individuals and families experiencing a wide range of emotional, developmental and life challenges.
Her approach is warm, practical and strengths-focused, combining evidence-based psychology with real-world strategies that young people can apply in everyday life.
Elaine draws upon approaches including:
- Cognitive Behavioural Therapy (CBT)
- Dialectical Behaviour Therapy (DBT)
- Acceptance and Commitment Therapy (ACT)
- Mindfulness-Based Cognitive Therapy (MBCT)
- Polyvagal Theory
- Positive Psychology
- Emotion Regulation Theory
- Executive Functioning Research
As a Registered Psychologist in Australia, Elaine provides psychological services within Australian jurisdictions. Through The Core Foundations Program™, she also offers psychoeducational coaching and skills-based support to young people and families worldwide.
The focus of the program is not on "fixing" young people, but on helping them better understand themselves, build confidence, strengthen relationships and develop practical foundations that support wellbeing throughout adolescence and beyond.
"I believe every young person deserves the opportunity to understand themselves, develop confidence and build the skills they need to thrive. Not just now, but throughout life."
- Elaine Collins, Registered Psychologist (Australia) | Coach (Worldwide Support)
Fees
Your Investment Is Per Module
Each Core Foundation module is completed over approximately three months / 12 weeks and includes:
- Discovery Call (15–20 minutes)
- Initial Parent / Guardian Consultation (60 minutes)
- Three Monthly Connect Sessions (50 minutes each)
- Reflection Session (50 minutes)
- Comprehensive Workbook
- Practical exercises and worksheets
- WhatsApp voice and text support between sessions
Families may choose to complete one module or continue through additional modules over time.
FEE OPTION 1: Pay In Full (Best Value)
€997 Per Module
Equivalent to approximately €332 per month
Save €200 (17%)compared with the flexible payment option.
Paying in full:
✓ Provides the best overall value
✓ Encourages commitment to the process
✓ Removes the need to think about future payments
FEE OPTION 2: Flexible Payment Plan
Three Monthly Payments of €399
Total Investment: €1,197 Per Module
The first payment is required before the Initial Parent / Guardian Consultation.
Why One Module At A Time?
Growth takes time.
By focusing on one foundation over three months, young people can:
- avoid overwhelm
- practise new skills
- build confidence gradually
- apply strategies in everyday life
- develop sustainable habits
Each module provides meaningful stand-alone benefits, with no obligation to complete all four modules.
Ready To Get Started?
Step 1: Book A Discovery Call
A 15–20 minute conversation to discuss your young person's needs, goals and whether the program is the right fit.
Step 2: Complete Intake Forms
Receive intake and consent forms, program information and payment options.
Step 3: Secure Your Place
Choose either:
Pay In Full
€997 per module
Save €200 (17%)
or
Flexible Payment Plan
3 monthly payments of €399
Payment is required before the Initial Parent / Guardian Consultation.
Step 4: Initial Parent / Guardian Consultation
Together we will:
- review strengths and challenges
- clarify goals
- discuss expectations
- explore ways to support learning at home
- identify the most appropriate starting point
Step 5: Begin Your Three-Month Journey
Your young person will receive:
✓ Comprehensive workbook
✓ Three Monthly Connect Sessions
✓ Reflection Session
✓ WhatsApp support
✓ Practical exercises and accountability
The focus is not perfection.
It is helping young people understand themselves, develop confidence and build foundations that support them throughout adolescence and beyond.
Step 6: Reflect And Decide What Comes Next
At the end of the module, we review progress, celebrate growth and decide whether another Core Foundations module would be beneficial.
There is no obligation to complete all four modules.
Helping Your Young Person Start The Conversation
Not sure how to introduce the program?I have written an article containing five different approaches to help parents start the conversation in a way that promotes curiosity, autonomy and engagement.
How Do I Talk To My Teen About The Core Foundations Program?
Read the article here
Ready To Get Started?
Book A Discovery Call
Let's explore whether The Core Foundations Program™ is the right fit for your young person and identify which foundation may best support their current needs.
The Core Foundations Program™
Know Yourself. Build Your Future.Strong Foundations For Life.
Created by Elaine Collins, Registered Psychologist
"Because confidence, resilience, healthy relationships and a meaningful future are built on strong foundations."