The Four Cups Method™
Fill each cup daily
A simple, human framework for sustainable wellbeing, at work and in life.
The Four Cups Method™helps you understand why you feel exhausted, flat, resentful, or unmotivated and what to do about it without pushing harder or fixing yourself.
It’s built around four core human needs:
Service. Fun. Maintenance. Purpose.
When all four cups are filled, little and often, life becomes steadier, kinder, and more sustainable.
It’s not groundbreaking, but it works because of that…
What is the Four Cups Method™?
The Four Cups Method™ is a practical wellbeing framework that helps you notice imbalance early and respond with small, realistic daily actions.
Instead of asking:“What’s wrong with me?”
It asks:“Which cup needs filling?”
Each cup represents a different kind of nourishment your nervous system and motivation rely on.
When one cup is consistently neglected or overdrawn, things start to wobble.
The Four Cups
Service 🧭
Connection, care, contribution
When this cup is low, people often feel disconnected, lonely, or quietly resentful.
Filling it doesn’t mean giving more, it means clean, sustainable connection.
Fun 🎉
Joy, pleasure, play, lightness
When this cup is low, nothing feels enjoyable.
People scroll, snack, or distract without feeling restored.
Maintenance 🔧
Regulation, rest, boundaries, basics
This cup keeps everything else working.
When it’s empty, burnout, irritability, and overwhelm show up fast.
Purpose 🔥
Meaning, direction, forward motion
When this cup is low, people feel flat, stuck, or unsure why they’re doing what they’re doing.
…and the ‘One Sip’ at a time rule
Focussing on one thing at a time, because you don’t need to overhaul your life with this method.
It’s about one small, intentional action per cup per day being enough.
No catching up. No perfection. No guilt or shame.
Just steady and sustainable nourishment.
The 90 Minute Workshop
A practical introduction to the Four Cups Method
This workshop is designed to be useful immediately.
You’ll:
Learn the Four Cups framework
Map your own cups (what’s low, overfilled, or leaking)
Spot patterns that lead to burnout or resentment
Choose one simple daily habit per cup
Set up a 30-day experiment you can realistically keep
People usually leave saying: “I finally understand what’s been missing and it feels doable.”
Format: Live Online via Zoom
Length: 90 minutes
Best for: Individuals, teams, organisations
Intro Price: £44 £77
The Four Cups Reset
A 4-week programme for real behaviour change
Integrating and building upon the 90 minute workshop.
Corporate & Teams Sessions
A shared language for sustainable energy at work
Real Reviews from Real People
“It gave us a shared language”
“I did the Four Cups workshop and ended up explaining it to my son at university. He immediately recognised that his maintenance cup was empty, and he’d been trying to fix everything with more work and more pressure.
We still talk about it now. It gave us a shared language that actually helps.”
— Parent of a university student
“We found our way back to fun”
“My partner and I realised we hadn’t done anything just for fun in years. Everything was practical, responsible, or about keeping life running.
The Four Cups helped us see that fun isn’t a luxury, it’s a need. We’ve started making space for it again, and our relationship feels lighter and warmer.”
— Participant, long-term relationship
“Simple enough to actually use”
“I’ve done a lot of wellbeing stuff and therapy over the years, and this is the first framework I actually remember in the moment.
When I feel off, I can picture the cups immediately. It’s simple, but not simplistic.”
— 4 Week Programme participant
Meet the Founder
Hello, I’m Rebecca.
I’m a former community yoga teacher and a trained astrologer and Human Design reader, with many years’ experience supporting people through life transitions.
The Four Cups Method™ emerged from noticing that people from very different backgrounds needed the same thing: a simple, shared way to understand what they were missing and how to care for themselves without pressure.
My work now focuses on practical, behaviour-based wellbeing for individuals, teams, and organisations, and I love sharing the four cups method with everyone I can!