Focus Toolkit

Tools to support your well being in day to day life by bringing together mindfulness and cognitive behavioural therapy.
Free tutorial
Rating: 4.3 out of 5 (1,066 ratings)
12,185 students
50min of on-demand video
English [Auto]

Develop the ability to notice emotions in daily life and process them as they occur.
Enhance the skill of active listening
Gain the ability to be calm when under stress
Learn how to observe thoughts as you go about your life
Refine the skill of observing the world through senses
Improve concentration by learning how to consciously move attention between focusing on sensations from the surrounding world and in the body, and thoughts in the mind


  • A computer or mobile device with an Internet connection is all that's necessary to take this course.
  • You don't need any prior knowledge of psychology or mindfulness


This video course taught by Sam O’Sullivan, Clinical Psychologist, brings together the scientifically proven methods of mindfulness and cognitive behavioural therapy (CBT) to equip you with tools to improve your wellbeing in day to day life. Lectures are designed to make the unnecessarily complicated ideas behind these methods easy to understand, so you quickly experience benefit in applying them.

This course is about learning how to apply the methods in action, such as during a conversation or rock climbing, which differs to more traditional meditation approaches that generally involve sitting practices. The mindfulness aspect guides you to develop the necessary skills to focus on tasks at hand with a calm state of mind, while the CBT aspect teaches you to effectively use your mind when you choose to do so.

You will go on a journey with Sam through your awareness as you explore the wild outdoors of New Zealand in beautifully shot instructional videos, from Waiheke Island to Fox Glacier.

 Contents and overview

  • Introduction to Sam and an overview of the course.
  • The main ideas behind mindfulness and cognitive behaviour therapy.
  • Learn the skill of maintaining your attention on one aspect of your experience at a time:
    • Sensing your surrounding world.
    • The different physical sensations in your body  
    • Thoughts in your mind
  • Applying a feeling of calm when you are focusing your attention.
  • Applying the method of calmly focusing your attention on the different points of focus while going about activities and situations.

 Target Audience

  • The focus toolkit is for someone looking for a practical course, which can immediately improve their wellbeing.  
  • The course is designed for those who are interested in mindfulness and want a technique that they can apply in their day to day lives.
  • The course is ideal for beginners or for those wanting to help others by teaching basic mindfulness and CBT skills.
  • Students should have an interest in self-development and personal growth.
  • The course is ideal for new managers/leaders who are struggling to communicate effectively with people in their organisations.
  • The course is useful to therapists who want a practical course for their clients.
  • The focus toolkit is not designed to be therapeutic for significant health problems so if you have any concerns in this regard the it is recommended that you speak to a suitably qualified health practitioner.


Who this course is for:

  • Someone who would like an introduction to psychological tools in everyday language
  • Someone who is struggling to focus
  • Someone who wants to improve their wellbeing
  • Someone who is struggling to listen in conversation
  • Someone who is working in a team where communication is important
  • Someone who is struggling with anxiety
  • Someone who is struggling with circular thinking
  • Someone who is stressed
  • Someone who struggles with anger management
  • Someone who wants to learn to meditate while doing activities
  • A beginner wanting to apply mindfulness and cognitive behavioural therapy (i.e psychological tools) to their life


Clinical Psychologist
Sam O'Sullivan
  • 4.3 Instructor Rating
  • 1,066 Reviews
  • 12,185 Students
  • 1 Course

At the core of my being I feel a calling to help people and the planet to flourish into a beautiful, harmonious society. Overcoming challenging experiences growing up, like being bullied and developing social anxiety, steered me onto a path that would define my career and given role within communities. As I explored psychology and mindfulness in the context of improving myself, I began to discover that disseminating the tools of my personal progression could be of great benefit to others.

As a Clinical Psychologist I've worked at a Inpatient Rehabilitation centre, contracted with the Mental Health Foundation of NZ, worked in private practise at Healthfit Collective, and created content for Coliberate's mental health first aid programme. I also co-founded Mindfulness for Change, a growing community of people working together on the intersection of mindfulness and social change. I have been teaching mindfulness and psychological tools in a variety of settings – Healthfit Collective, Enspiral Dev Academy, Victoria University, University of Otago, and several music and arts festivals.

My current project is Tough Talk, a web series for men's wellbeing. I’ve spent nearly a year traveling around New Zealand interviewing and talking with Kiwi’s about their perspective on problems and solutions to the mental health of New Zealand.

I believe that the key to solving the many of the world's problems is to first solve our own, so we can better serve our purpose and co-create a sustainable existence. 

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