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The SPACES framework on one page — six steps to self-leadership for the moments stress takes over.
What's Inside
When an urge or stress response arrives, SPACES gives you a clear path — not through control, but through connection with yourself.
Take one breath — even a brief pause creates room to respond rather than react
Allow the urge to exist — permission creates distance, and distance creates choice
Notice the resistance — the judgment, the urgency, the voice that says you should be over this
Observe without judgment — what sensations, emotions, or thoughts are here right now?
Stay with your experience — compassion and witness, without needing to fix anything
Take one wise action — from connection with yourself, not from reaction or control
Not through control — through connection. SPACES gives you a path back to yourself in the moments that matter most.
About Michelle
I'm Michelle Shelton — MBA, ICF-accredited coach, and IFS-trained practitioner with 15 years in corporate HR and talent development. I built SPACES from both the lived and the clinical side of this work: from knowing what it feels like to slowly lose access to yourself inside a demanding career, and from the training that helped me find my way back.
It's not a set of rules. It's a practice for returning to yourself in the moments that matter.
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Enter your email and you'll have it in your inbox within minutes. Keep it on your phone, print it out, or save it somewhere close for when stress hits.
The change you're looking for doesn't come from trying harder.
It starts with learning to stay with yourself in the moments that matter.
SPACES is that practice.