The Phoenix Cups® 101 & Wellbeing Challenge
Find out what you need to feel well, and see the people around you in a new light. Map your five Cups, build your own Cup filling plan, then practise it with short daily wellbeing challenges.
Some days you feel steady, connected and ready for anything. On other days, small things knock you sideways and you can't quite say why.
Imagine you could see the needs that motivate human behaviour. It would look like we each carry five Cups.
When your Cups are full, or filling, you feel well. When one runs low, you'll reach for whatever might top it up, and so will everyone around you.
In this course you'll map your own Cups, plan how to keep them filling, and turn that plan into small daily habits. So grab your favourite pen, some colouring pencils or even paints, and let's turn on that light bulb.
Sandi Phoenix founded the Phoenix Cups framework in 2012. It's now used around the world in education and care, parenting, community services, mental health, and leadership. Open the free preview and meet your Cups first
If you're curious about what makes you tick, and the people you care about, you're in the right place. You need no background in psychology to begin.
Start with your own wellbeing. You'll learn what fills your Cups, what empties them, and what to do on the days they run low.
If you work with children, seeing your own Cups makes it easier to wonder about the needs behind a child's behaviour.
The Cups give you and the people you live with a shared language for what each of you needs.
Leading a team? See how teams use the Cups together
Are you a registered teacher? This course links to the following Teaching Standards
You'll explore how to
recognise each of your five Cups, and how full each one feels today
work out your needs profile, and why your Cups differ from everyone else's
notice your Will to Fill™, the motivation that rises when a Cup runs low
build your Skill to Fill™, so the ways you fill your Cups leave you well
write a Cup filling plan that fits your week
fill a Cup in a minute, on the days you have nothing spare
Your wellbeing grows from small choices you make every day. Once your plan is written, you practise it through the daily challenges, one short activity at a time.
You'll see why some days feel easy and others feel heavy, and what you can do about it.
One small Cup filling activity a day, from swapping screen time for green time to picking a theme song. We keep adding new ones.
Short reads for the days you're stretched thin, such as letting go of yesterday and doing something for someone else.
The Cups give you language for your own needs, which makes it easier to ask for them at home and at work.
Something shifts when people share a language for their needs. Conversations about behaviour, their own and everyone else’s, get kinder and clearer. People often tell us that behaviours they’d puzzled over for years finally make sense. The daily challenges also show them that planning for wellbeing reaches well beyond self-care days and exercise, good as both are.
Sandi Phoenix, founder of the Phoenix Cups framework
Like to look first? The free preview includes the needs profile quiz and the first two daily challenges. Start the free preview
Before We Begin...
Let's Turn On The Light Bulb
FREE PREVIEWResources
Meet the Phoenix Cups
FREE PREVIEWMeet the Safety Cup
FREE PREVIEWMeet the Connection Cup
Meet the Freedom Cup
Meet the Mastery Cup
Meet the Fun Cup
Wellbeing Measure
FREE PREVIEWPop Quiz 1
Why Your Cups Look Different to Everyone Else's
Take the Quiz to Determine Your Needs Profile!
FREE PREVIEWFull, Empty, and Everything In Between
The Will to Fill
The Skill to Fill
What Full Cups Make Possible
How Your Environment Shapes Your Cups
Why Your Cups Might Feel Bigger or Smaller Than They Are
Your Wellbeing Profile: Bringing It All Together
Your Cup Filling Plan
Pop Quiz 2
Cup Filling in Action
Day 1: Replace Screen Time With Green Time
FREE PREVIEWDay 2: Pick a Theme Song
FREE PREVIEWDay 3: Eat That Frog
Day 4: Put Your Own Oxygen Mask On First
Day 5: Gratitude
Day 6: Find Your Strengths
Day 7: Random Acts of Kindness
Day 8: Finding Your 'Why'
Day 9: Take The Fun Cup Seriously
Day 10: The Power of Yet
Day 11: Get Physical
Day 12: Slow Down For Someone Older
Day 13: Laugh a little
Day 14: Set Your Sleep Clock
Wild card: Choose Your Own Self
What Are One Minute Cup Fillers?
FREE PREVIEWDon't Let Yesterday Empty Today's Cups
FREE PREVIEWThere Is An Invincible Summer Within You
FREE PREVIEWStop Chasing Happiness
FREE PREVIEWLife hack - There is No Life Hack
FREE PREVIEWDo Something for Others
FREE PREVIEWYour Dream Life
FREE PREVIEWStop Holding Onto Hot Coals
FREE PREVIEWYou work through four stages at your own pace. In each one, you see what we explore together beside what you take away.
What each of the five Cups holds, with a quick wellbeing measure and a pop quiz to check your thinking.
A shared language for your needs, and other people's
The needs profile quiz, full and empty Cups, and how your environment shapes the way your Cups feel.
Your needs profile, to revisit whenever life changes
Bringing your profile together into a written plan, using the printable templates.
A one-page plan you can keep where you'll see it
A Cup filling challenge each day, plus short reads for busy days and a final review.
Habits that keep your Cups filling after the course ends
Doing this with family? Many of the daily challenges end with a small family mission, so the people you live with can join in.
If you like to know where ideas come from, you'll find the Cups' roots below. You're reading our best current understanding of the science, and we keep testing it.
Ryan and Deci (2000)
Ryan and Deci saw autonomy, competence and relatedness as basic psychological needs, with wellbeing growing as those needs are met. You'll find them in your Freedom, Mastery and Connection Cups, and in a course that asks you to choose your own plan.
Seligman and Csikszentmihalyi (2000)
The study of what helps people flourish. It shapes the daily challenges, from gratitude and finding your strengths to taking the Fun Cup seriously.
Phoenix and Phoenix (2019)
Founded by Sandi Phoenix in 2012 and written up with Christopher Phoenix in The Phoenix Cups: A Cup filling story. In 2018, Sandi and Dr Louise Porter brought more contemporary research, including Self-Determination Theory, into the way the Cups are named. The framework keeps changing as the science does.
Phoenix, C., & Phoenix, S. (2019). The Phoenix Cups: A Cup filling story. Phoenix Support Publishing.
Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), 68–78. https://doi.org/10.1037/0003-066X.55.1.68
Seligman, M. E. P., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction. American Psychologist, 55(1), 5–14. https://doi.org/10.1037/0003-066X.55.1.5
The course is bursting with stimulating content that will need to be revisited.
The course is bursting with stimulating content that will need to be revisited.
Read LessThis course was very insightful and practical. Thanks you for creating such a great resource!
This course was very insightful and practical. Thanks you for creating such a great resource!
Read LessI totally enjoyed this course and the additional TED talks that were available. the 28 cup filling challenges were really mind opening.
I totally enjoyed this course and the additional TED talks that were available. the 28 cup filling challenges were really mind opening.
Read LessAlways Awesome Guys.
Always Awesome Guys.
Read LessGreat info for all; thank you
Great info for all; thank you
Read LessGreat delivery method, easy to follow and understand. Content very useful.
Great delivery method, easy to follow and understand. Content very useful.
Read LessThank you for this experience through the United Workers Union, I have enjoyed learning more about myself through this program.
Thank you for this experience through the United Workers Union, I have enjoyed learning more about myself through this program.
Read Less28 Day Wellbeing Challenge very thought provoking with lots of great but simple mostly cost free fun ideas.
28 Day Wellbeing Challenge very thought provoking with lots of great but simple mostly cost free fun ideas.
Read LessThis course was an amazing course to participate in!
This course was an amazing course to participate in!
Read Lessadvice and practical
advice and practical
Read LessGreat course to help with mental health
Great course to help with mental health
Read LessThis course was an amazing course to participate in!
This course was an amazing course to participate in!
Read LessInformative
Informative
Read Lessadvice and practical
advice and practical
Read LessSupporting
Supporting
Read LessWhen everyone on your team knows their own Cups, it gets easier to talk about what each person needs on a hard day.
Each learner needs their own licence, so their progress and plan stay with them. Choose the number of seats at checkout and the team price applies automatically: 10% off 5 to 9 seats, 15% off 10 to 19, and 18% off 20 or more.
Christopher Phoenix helps your whole team catch the thinking that makes hard days harder, and refill with the Cups. In person or on Zoom.
Chris's follow-on workshop for teams who have done Educator Wellbeing, run in person at your service.
Adding this course to your professional learning records or your Quality Improvement Plan? You can map it to one NQS Element. If you're a registered teacher, you can also map it to one Focus Area of the Australian Professional Standards for Teachers.
Management, educators and staff work with mutual respect and collaboratively, and challenge and learn from each other, recognising each other's strengths and skills.
Read the Australian Professional Standards for Teachers on the AITSL site
NQS Element wording from the Guide to the National Quality Framework (ACECQA, 2026). Focus Area code and title from the Australian Professional Standards for Teachers (Australian Institute for Teaching and School Leadership, 2011).
Australian Children's Education & Care Quality Authority. (2026). Guide to the National Quality Framework. ACECQA. https://www.acecqa.gov.au/nqf/about/guide
Australian Institute for Teaching and School Leadership. (2011). Australian professional standards for teachers. AITSL. https://www.aitsl.edu.au/resources/australian-professional-standards-for-teachers