About this course

Know what you need to feel well

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.

A woman holding a large white mug printed with the five Phoenix Cups
What each full Cup gives you
Safety Cup®Security
Connection Cup®Self-worth
Freedom Cup®Autonomy
Mastery Cup®Self-competence
Fun Cup®Joy
Enrol now

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

Who this course is for

Whoever you are, you carry five Cups

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.

You, first

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.

Educators, teachers and carers

If you work with children, seeing your own Cups makes it easier to wonder about the needs behind a child's behaviour.

Parents, partners and friends

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

Self-paced onlineTwo months’ accessVideo, audio, and text lessonsCertificate of completionFree preview, including the needs profile quiz

Professional Teaching Standards

Are you a registered teacher? This course links to the following Teaching Standards

In this course

Map your Cups, then fill them on purpose

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

Why this course

A daily wellbeing challenge you can keep

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.

💡

A light bulb moment about you

You'll see why some days feel easy and others feel heavy, and what you can do about it.

🗓️

About two weeks of daily challenges

One small Cup filling activity a day, from swapping screen time for green time to picking a theme song. We keep adding new ones.

⏱️

One-minute Cup fillers

Short reads for the days you're stretched thin, such as letting go of yesterday and doing something for someone else.

💬

Words for what you need

The Cups give you language for your own needs, which makes it easier to ask for them at home and at work.

What people tell us

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

Enrol now

Like to look first? The free preview includes the needs profile quiz and the first two daily challenges. Start the free preview

Course curriculum

    1. Before We Begin...

    2. Let's Turn On The Light Bulb

      FREE PREVIEW
    3. Resources

    1. Meet the Phoenix Cups

      FREE PREVIEW
    2. Meet the Safety Cup

      FREE PREVIEW
    3. Meet the Connection Cup

    4. Meet the Freedom Cup

    5. Meet the Mastery Cup

    6. Meet the Fun Cup

    7. Wellbeing Measure

      FREE PREVIEW
    8. Pop Quiz 1

    1. Why Your Cups Look Different to Everyone Else's

    2. Take the Quiz to Determine Your Needs Profile!

      FREE PREVIEW
    3. Full, Empty, and Everything In Between

    4. The Will to Fill

    5. The Skill to Fill

    6. What Full Cups Make Possible

    7. How Your Environment Shapes Your Cups

    8. Why Your Cups Might Feel Bigger or Smaller Than They Are

    9. Your Wellbeing Profile: Bringing It All Together

    10. Your Cup Filling Plan

    11. Pop Quiz 2

    1. Cup Filling in Action

    2. Day 1: Replace Screen Time With Green Time

      FREE PREVIEW
    3. Day 2: Pick a Theme Song

      FREE PREVIEW
    4. Day 3: Eat That Frog

    5. Day 4: Put Your Own Oxygen Mask On First

    6. Day 5: Gratitude

    7. Day 6: Find Your Strengths

    8. Day 7: Random Acts of Kindness

    9. Day 8: Finding Your 'Why'

    10. Day 9: Take The Fun Cup Seriously

    11. Day 10: The Power of Yet

    12. Day 11: Get Physical

    13. Day 12: Slow Down For Someone Older

    14. Day 13: Laugh a little

    15. Day 14: Set Your Sleep Clock

    16. Wild card: Choose Your Own Self

About this course

  • $48.00
  • 56 lessons
  • 0.5 hours of video content

Text & media

Course content

From light bulb moment to daily practice

You work through four stages at your own pace. In each one, you see what we explore together beside what you take away.

We’ll explore together
You’ll walk away with
1

Meet the Cups

What each of the five Cups holds, with a quick wellbeing measure and a pop quiz to check your thinking.

You’ll walk away with

A shared language for your needs, and other people's

2

Your wellbeing profile

The needs profile quiz, full and empty Cups, and how your environment shapes the way your Cups feel.

You’ll walk away with

Your needs profile, to revisit whenever life changes

3

Your Cup filling plan

Bringing your profile together into a written plan, using the printable templates.

You’ll walk away with

A one-page plan you can keep where you'll see it

4

Daily challenges and one-minute Cup fillers

A Cup filling challenge each day, plus short reads for busy days and a final review.

You’ll walk away with

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.

The thinking behind this course

Built on motivation and wellbeing science

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.

Self-Determination Theory

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.

Positive psychology

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.

The Phoenix Cups framework

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

Check out what others have to say!

5 star rating

28 day course really is 28 days of provocation

Rachel Eglinton

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.

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5 star rating

Fabulous!

Hayley Scrivens

This 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!

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5 star rating

Fitting

Janet McEwan

I 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 Less
5 star rating

The Phoenix Cups: Personal Cup Filling Plan

Cathyann Lam

Always Awesome Guys.

Always Awesome Guys.

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5 star rating

I enjoyed it

Jennifer Wells

Great info for all; thank you

Great info for all; thank you

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5 star rating

Very Useful

ROBYN NIELSEN

Great delivery method, easy to follow and understand. Content very useful.

Great delivery method, easy to follow and understand. Content very useful.

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5 star rating

Enlightening

Sarah Morrissey

Thank 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.

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5 star rating

28 Day Wellbeing Challenge

Sharon Hurst

28 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.

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5 star rating

So Good!

Mikaela Wood

This course was an amazing course to participate in!

This course was an amazing course to participate in!

Read Less
5 star rating

very helpful

Karen Sinnott

advice and practical

advice and practical

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5 star rating

28 Day wellbeing challenge

Angela Lyons

Great course to help with mental health

Great course to help with mental health

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Check out what others have to say!

5 star rating

So Good!

Mikaela Wood

This course was an amazing course to participate in!

This course was an amazing course to participate in!

Read Less
5 star rating

Great

Danielle Chernekoff

Informative

Informative

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5 star rating

very helpful

Karen Sinnott

advice and practical

advice and practical

Read Less
5 star rating

Brillliant!

Jennifer De Bruyn

4 star rating

Great and challenge

Junita Tan

Supporting

Supporting

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Your Facilitators

Managing Director, Phoenix Support for Educators Sandi Phoenix

Sandi Phoenix founded Phoenix Support for Educators in 2011 and created the Phoenix Cups® framework, which helps education and care professionals and parents understand children's behaviour and plan for their wellbeing. She began her career supporting children's inclusion in education and care, and has spent more than twenty years supporting educators to foster children's social and emotional learning.

Wellbeing Facilitator Christopher Phoenix

Christopher is an author, keynote speaker, researcher, and the wellbeing specialist for the Phoenix Cups, and Phoenix Support for Educators. He is the co-author Phoenix Cups book - The Phoenix Cups: A Cup Filling Story, and tours Australia and beyond delivering the Phoenix Cups framework through a highly entertaining Workplace Wellbeing workshop, and keynote presentation. Chris’ workshops and presentations have been dubbed as “edutainment”; the perfect blend of education and fun. As someone who continues to learn, Chris is currently undertaking his Ph.D. in Philosophy, to pursue his theories on authenticity as a virtue, and how we can creating meaningful lives, and attempt to meet our human needs. Christopher began his career in the corporate sector, however, his passion was for philosophy, wellbeing, and understanding human behaviour, grew his side hustle into a colourful full time career as an author, mentalist, and hypnotherapist. This has seen him grace the screens of Australia’s most popular morning show Sunrise, been interviewed on national radio station Triple M, and spoken about the need for wellbeing management in numerous newspaper and media articles. Chris uses mentalism and comedic hypnosis demonstrations throughout his workshops to bring context to identifying unhelpful thinking patterns, and how to live a more fulfilled and enjoyable life. It’s Chris’ goal in life to deliver his workshops to as many workplaces as possible to increase wellbeing practices, and overall wellness in both teams and individuals.
For teams

Share the Cups language across your workplace

When everyone on your team knows their own Cups, it gets easier to talk about what each person needs on a hard day.

Licences for your team

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.

Contact Phoenix Support about larger teams

Educator Wellbeing workshop

Christopher Phoenix helps your whole team catch the thinking that makes hard days harder, and refill with the Cups. In person or on Zoom.

See the Educator Wellbeing workshop

Creating a Culture of Wellbeing

Chris's follow-on workshop for teams who have done Educator Wellbeing, run in person at your service.

See Creating a Culture of Wellbeing

Browse all Phoenix Support online courses

Quality Area 4

NQS alignment

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.

Element 4.2.1Professional collaboration

Management, educators and staff work with mutual respect and collaboratively, and challenge and learn from each other, recognising each other's strengths and skills.

Focus Area 6.2Engage in professional learning and improve practice

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