Foundations.

We believe healing happens in connection to safe people. Start where you are in your journey with other individuals who understand what you’ve endured.

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Get unlimited access to the Foundations safe community space and course library for just $30 per month, or $300 per year. Build lasting change with guidance that’s both compassionate and deeply practical.

✓ Get immediate access to all Foundations courses

✓ Available to anyone

✓ Lovingly developed to meet you where you are

✓ New courses added every month

✓ Additional downloadable resources

✓ Learn at your own pace and revisit lessons any time

✓ Connect with others in the community

✓ Join webinars and weekly Q&As with our facilitators

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Exciting changes are coming soon to the Foundations Community!
Join now to be among the first to catch the wave of new features and resources as they are revealed.

Individual Foundations courses are available for $30* each. Bundles and memberships are available too—choose what works best for you.

*Prices are in Canadian Dollars.

All Foundations courses by topic.


Boundaries and Self-Leadership Tim Fletcher Co. Boundaries and Self-Leadership Tim Fletcher Co.

Setting Boundaries with Family at Christmas

Setting Boundaries with Family at Christmas

If Christmas with family leaves you feeling overwhelmed, guilty, or emotionally drained, this course helps you understand why. You’ll learn how trauma shapes family triggers, why boundaries feel difficult, and how to protect your emotional health during the holidays with compassion and flexibility.

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Boundaries and Self-Leadership Shannon Vanderlinde Boundaries and Self-Leadership Shannon Vanderlinde

Boundaries and People Pleasing

Do you find yourself constantly saying yes, managing others' emotions, and erasing your own needs to keep the peace? This pattern of people pleasing is often a deeply ingrained survival strategy rooted in complex trauma. This compassionate course helps you understand its origins, recognize the exhaustion and resentment it causes, and guides you to set boundaries that allow you to show up authentically and build connections based on your true self, not constant compliance.

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Boundaries and Self-Leadership Tim Fletcher Co. Boundaries and Self-Leadership Tim Fletcher Co.

Boundaries and Relationships

For survivors of complex trauma, relationships can feel like a minefield of intensity, confusion, and fear. Healthy boundaries are not walls; they are the essential framework that creates safety, trust, and the space for true intimacy to grow. This course guides you to reframe boundaries as acts of love, recognize and respond to manipulation, and build the consistency needed for relationships that are both close and secure.

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Boundaries and Self-Leadership Tim Fletcher Co. Boundaries and Self-Leadership Tim Fletcher Co.

Boundaries with Yourself

Healing from complex trauma requires more than just setting boundaries with others; it begins with setting them with yourself. If you struggle with harsh self-criticism, overcommitment, or ignoring your own needs, you are violating your own internal limits. This course focuses on building compassionate self-boundaries, learning to honour your energy, respect your limits, and replace inner criticism with kindness. It’s a vital step in rebuilding the internal safety and self-trust that trauma eroded.

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Boundaries and Self-Leadership Tim Fletcher Co. Boundaries and Self-Leadership Tim Fletcher Co.

Boundaries and Anger

Anger is often misunderstood, especially for those healing from complex trauma. It can feel scary or out of control, but it frequently holds a vital message: a boundary has been crossed. This course helps you reframe anger not as a destructive force to be feared, but as a protective signal from your nervous system. Learn to decode its message, express it in safe and constructive ways, and harness its energy to define and defend the personal boundaries essential for your recovery.

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Boundaries and Self-Leadership Tim Fletcher Co. Boundaries and Self-Leadership Tim Fletcher Co.

Boundaries: Saying No Without Guilt

Do you feel a wave of guilt or fear every time you need to say no? For those healing from complex trauma, this is a common survival response rooted in childhood experiences where your boundaries were ignored or punished. This course goes beyond simple scripts to help you understand the deep origins of this guilt, separate it from your true self, and practice setting limits that are not acts of rejection, but essential steps toward safety, self-respect, and healthier relationships.

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Boundaries and Self-Leadership Tim Fletcher Co. Boundaries and Self-Leadership Tim Fletcher Co.

Boundaries 101: What They Are and Why They Matter

If the idea of setting a boundary fills you with guilt, fear, or confusion, you're not alone. For those healing from complex trauma, personal limits were often violated or used against them. This course provides a compassionate, foundational guide to understanding what healthy boundaries truly are, a form of self-respect and safety. Learn to identify your needs, communicate limits, and build the framework necessary for sustainable recovery and healthier relationships.

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Here’s what our clients say.

I can honestly say that Lift has completely changed my life. When I started Lift I didn’t even know who I was as I wore masks my entire life … My relationships are currently better than I could have ever dreamed of.”

L.E. Lift Live Online Learning Alumnus

Amazing! Life transforming! Thank you so much! Thank you for this wonderful roadmap to finally learning how to provide my needs and heal my complex trauma. I’m overjoyed with gratitude. Truly transformational!”

J.O. Align With Your Needs Participant

Great course. I feel a strange sense of contentment as I work through it. Also, the feeling that someone finally understands me after years of being unsuccessful with therapy is hard to describe - it gives me hope…”

D.R. Foundations Participant: Introduction to the 12 Basic Needs

For the first time in my life, I found a community where I didn’t feel different, alone, or on the outside looking in. This program changed me and I am incredibly grateful.”

Anonymous Lift Live Online Learning Alumnus

It took me almost 6 months before I could convince myself to spend the money on this course … I can now admit it was a small investment in the future I can look forward to. If you don’t take action, nothing will change.”

K.M. Align With Your Needs Participant

Priceless! I have been searching for answers for as long as I can remember. This is the start of another path in my journey. Thanks for putting together such thoughtful and invaluable resources.”

T.C. Foundations Participant: Grief and Complex Trauma

Before I started I had no idea how to pinpoint my core beliefs, issues and thought patterns. It’s really helped me grow and given me tools to keep growing. This is what I’ve needed my whole life, and I’m so thankful.”

C.J. Lift Live Online Learning Alumnus

It was very healing for me to begin reparenting myself by working on the 12 Basic Needs I didn’t receive as a child.”

S.W. Align With Your Needs Participant

Everyone needs this course. I realize how deep my inner critic has eaten into the fabric of my soul. I got so much clarity and resources for healing through this course. Thank you so much Tim Fletcher and team.”

L.G. Foundations Participant: Quieting the Inner Critic

I felt heard. I will recommend to others. This is the missing puzzle piece in my healing journey.”

S.G. Lift Live Online Learning Alumnus

I’ve been watching Tim’s videos for a couple of years. I had worked through many things before starting … but I was stuck on some. Through this course I have made progress and will make more. It’s working.”

M.K. Align With Your Needs Participant

Finally, answers! This is a wonderful resource to help me to fully understand how my scapegoating abuse from a toxic family caused such profound angst within me. With understanding, I now have tools for healing.”

W.E. Foundations Participant: Loneliness: A Guide to Belonging Course

Must-have information for every human-being. This experience reignited the joy of life within me. I feel loved.”

E.L. Lift Live Online Learning Alumnus

This course taught me so much. I am a little sad for the little girl inside me and have more compassion for myself and others.”

N.C. Align With Your Needs Participant

What I’ve been looking for. There are plenty of resources to help you understand your issues, but I’ve really struggled finding anything that says, ‘What do I do next?’ This is the information you need to start down the path of feeling better about you.”

J.P. Foundations Participant: Running on Empty Course

This program has really opened my eyes. I still have a lot of work to do, but I now have a lot more awareness and the resources I need to continue healing.”

K.W. Lift Live Online Learning Alumnus

Amazing. I feel so much healing from this.”

R.S. Align With God Participant

Life changing … It’s so full of gems. I’ve recovered a lot through the techniques in this course. It’s extremely resourceful and also shares a bunch of resources at the end which is very generous. Forever grateful.”

R.S. Foundations Participant: The Inner Child and Me

Absolutely life changing in every way. I cannot convey my gratitude, respect and admiration enough.”

A.B. Lift Live Online Learning Alumnus

This was a real eye-opener, but even more importantly, it gives you steps to start the healing process. The bonus resources section at the end is worth its weight in gold!”

J.P. Foundations Participant: Burnout and Complex Trauma Course

This course may be harder than I originally thought but it is what I need right now. It is also filling gaps I wasn’t able to grasp during Lift participation. I gained more than what I expected. I am so glad I completed this course.”

M.R. Align With God Participant

100% highly recommended! I really loved the system and how it presents deep topics in such a clear, digestible, and empathetic way. I also appreciate the resources provided to go deeper and continue working on key points.”

Y.R. Foundations Participant: Introduction to the 12 Basic Needs

This course is excellent. I haven’t read anything quite like this material before, and it out words to my experience so I could begin to grieve what happened.”

C.R. Foundations Participant: Humiliation Trauma

This was helpful for me to understand the basics and has answered a lot of questions related to some of the underlying issues I have been living with.”

A.H. Foundations Participant: Introduction to the 12 Basic Needs

Love and compassion.. I so appreciate this course as it gives voice to long buried feelings so they can be processed and healed one day at a time.”

W.E. Foundations Participant: Grief and Complex Trauma

Thank you for this course. I could relate to a lot of it for myself & others in my life. This course gave me an understanding of why I am who I am & what I need to do to help myself heal and move forward one step at a time.”

S.L. Align With Your Needs Participant

Bite-sized and informative for the price. This course helped me understand why I procrastinate in relationships as an adult, it helped me explore my childhood and the root cause of this behavior. Thank you!”

J.H. Foundations Participant: Procrastination in Relationships

This was a great addition to talking to a counsellor in helping me navigate this ongoing situation and learning more about myself I wouldn’t have otherwise that I’m sure will reverberate into all areas of my life.”

A.G. Foundations Participant: Boundaries and Anger Course

Appropriate. A great introduction to the topic of emotional neglect. Making me aware of its impact was most helpful.”

P.C. Foundations Participant: Childhood Emotional Neglect

This is a straightforward course that gets right to the point. It is helpful to make the connection between my behavior and its origins. The self work questions and journal prompts are meaningful & I found them easy to do.”

L.C. Foundations Participant: Boundaries 101

Great compliment to what I’ve been working towards for over 10 years. When you think you’ve done all you can there always seems to be more!”

A.G. Foundations Participant: Quieting the Inner Critic

First course I have done. Very thought-provoking. You definitely need a quiet private spot to do these courses.”

C.P. Foundations Participant: Quieting the Inner Critic

A really good insight into myself and the process of boundaries with a narcissist.”

C.L. Foundations Participant: Boundaries with Narcissistic or Emotionally Immature People

Well put-together. Videos with handouts are very informative.”

C.B. Align With Your Needs Participant

Foundations course bundles.

$60 CAD

Save over 70% when you purchase all 7 Procrastination + Complex Trauma courses together.

Includes courses on Procrastination and: Work, Creative Dreams, Self-Care, Relationships, Financial Worry, Hoarding, and Healing.

$50 CAD

Save over 70% when you purchase all 6 Boundaries + Complex Trauma courses together.

Includes courses on Boundaries and:
What They Are and Why They Matter, People-Pleasing, Anger, Saying No Without Guilt, With Yourself, and Relationships.

$45 CAD

Save over 62% when you purchase all Christmas + Complex Trauma courses together.

Includes holiday-themed courses on: Setting Boundaries with Family, Navigating Triggers, Resting and Recovering, and Thinking Differently About Gifts.

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