The Onewave method

Creating lasting impact with a science-based, real-world proven approach

Every step of our program is designed for maximum impact—because we believe in nothing less than an organization where well-being and performance thrive together.

We often grow up believing stress is harmful. In reality, stress is simply your body’s natural response to situations that require action. Stress is not necessarily a bad thing. It temporarily boosts your capacity, helping you rise to challenges. Stress, in the right context, can even fuel productivity, personal growth, and mental resilience.

The problem begins when stress becomes chronic. Without enough recovery, performance inevitably drops—a fact well-known in elite sports, where it’s called overtraining. You may put in more effort, but achieve less. The key is knowing when to pause and make room for recovery.

This belief shapes our Onewave program. We help participants embrace stress rather than fear it, giving them clear insight into their personal balance between stress and recovery—and practical tools to influence it. Here’s how we do it.

The 6 building blocks of our method

How do we make impact?

The good news? You can actively strengthen your ability to manage stress and recovery. But how exactly? The Onewave program equips you with practical tools—built on a unique mix of proven behavior change models, insights from your own body, and personal guidance. Discover the six building blocks of our method below.

Our approach combines insights from peer-reviewed research with lessons from high-performing organizations—plus extensive hands-on experience at pioneering companies.

How does this come to life in our program?
❛ Our coaches and facilitators are trained by us, bringing experience and the latest insights on vitality and performance.
❛ The program is designed end-to-end with cutting-edge science, and refined through real-world results with our clients.
❛ We track our impact, share it transparently with clients, and continuously improve our programs.

We use the latest tools from elite sports and health research to uncover what fuels someone’s energy—and where it leaks. A key role is played by HRV, or Heart Rate Variability. HRV measures the variation in time between two heartbeats and shows whether your autonomic nervous system is in recovery mode or experiencing stress.

How does this come to life in our program?
❛ The data reveals both leaks and sources of energy, acting as a mirror of the body itself. We don’t need to explain what should change—participants experience it firsthand.
❛ This creates deep insights that even experienced coaches can rarely offer, along with motivation that’s hard to spark otherwise. An Onewave specialist supports the analysis and translates it into a clear action plan with concrete steps.
❛ At group level, our reports provide anonymized insights. They highlight energy drains within the organization, helping you take targeted action to boost both well-being and performance.

We don’t focus on what you should quit (smoking, sugar, overworking). Instead, we focus on how you want to feel and what you want to achieve. Our role is to help you make your own choices and take control. This approach is grounded in Martin Seligman’s work on positive psychology.

How does this come to life in our program?
❛ A positive approach that starts not with a problem to fix, but with an inspiring goal to reach.
❛ Participants learn to take charge of their workday, keeping their energy in healthy balance.
❛ We don’t prescribe what to do or not to do. Instead, we guide you with advice, analysis, and—above all—practical tools to reach your goals.

For lasting behavioral change, we work with both the individual and the organization as a whole. At the organizational level, we use the McKinsey Change Model, which identifies four elements for sustainable change.

At the individual level, we apply the Prochaska and DiClemente behavior change model, which outlines six phases. In each phase, employees can be supported. You can read more about this further down the page.

How does this come to life in our program?
❛ The Onewave program is built on these models, guiding participants through every phase—from awareness and change to maintenance and relapse.
❛ Our coaches tailor their support to the participant’s current phase.
❛ Change only lasts if the organization adapts too. That’s why we work with our clients to ensure the organization evolves alongside its people.

We help participants (and organizations) make change small and manageable. Better a few minutes every day than an hour once a week. Because small changes that you can sustain lead to massive long-term impact. (Tiny Habits, PhD B.J. Fogg)

How does this come to life in our program:
❛ Start small for lasting change: small, manageable habits are more effective than drastic overhauls.
❛ Anchor habits to existing routines: making them easier to remember and stick with.
❛ Celebrate small wins: positive reinforcement is key to embedding new habits.

When people think of energy, they often think of physical factors: sleep, nutrition, and exercise. These are important—but there are other sources (and drains) of energy as well. Your mental strength, for example, determines how you deal with obstacles or stressful situations and whether you can stay on course. Energy sources and leaks can also be found on an emotional level or in the area of purpose and meaning. In a business context, we build on the work of Tony Schwartz and Jack Groppel. Our approach is holistic, meaning we look at all these factors and identify where the biggest gains can be made for you.

How does this come to life in our program?
❛ We remove the fear of stress and help people regain confidence in their own strength.
❛ We take a holistic approach, addressing every dimension of energy: physical, mental, emotional (relational), and purpose.

Connection between our Method and Program

Our method in practice

Real impact only happens when behavior truly changes for the long term. That’s why the latest lessons on effective behavior change are deeply embedded in the design of the Onewave program.

Below, we explain how our method comes to life in the Onewave program—followed by a deeper dive into the latest insights on behavior change for both individuals and organizations.

Setting the stage You won’t change unless you know why it matters. That’s why we start with context: How does energy management work physiologically? Did you know you can actively influence your own energy? Why is stress less harmful than we think—and why is recovery so crucial for performance? Participants are inspired to take action, and this motivation becomes the foundation for change. Plus, colleagues learn to speak the same language.

Measuring = knowing We call this step ‘the mirror of your own body’. Through physical measurements, you can see the impact of your daily routines on stress and recovery. Elusive feelings become tangible, factual, and evidence-based. This almost always leads to aha moments—and for some, even confronting insights. That’s why this step is so crucial. No one tells you what to do; your body shows you the effects of your behavior. And that opens the door to change.

From analysis to action An experienced specialist helps you interpret your data and ask the right questions. Why did that one activity drain so much energy? Look—here you were watching Netflix, but you didn’t actually recover. And why wasn’t your sleep restorative? In this conversation, you dive deeper and discover where the real gains can be made.

Insight is only valuable when you link it to action. Maybe you already have ideas about what you want to change—but how? Your coach helps you turn insights into effective actions that boost your energy and focus—both at work and at home.

Okay, the first step is done. But now you’re hungry for more —so what’s next? Repeat measurements make it possible to see the impact of the changes you’ve made, and to continue building new habits.

And what happens when it gets tough to stick to those habits? In challenging situations, old patterns are always lurking—whether during a stressful period at work or when personal circumstances demand your attention. Fortunately, there are strategies to help you get back on track and regain your energy—and we’ll teach you exactly how.

Behavioral change for the individual

Energy management is about developing skills: learning to make the right choices every day so your energy stays balanced—even when circumstances change. The Onewave program is designed to guide people through the different phases of behavior change.

In the pre-contemplation phase, we help employees become aware of how their well-being and vitality influence their performance.
In the contemplation phase, we show the benefits of change—such as more energy and better focus through regular exercise or improved stress management. The measurements we provide hold up a mirror. In our experience, this acts as a powerful motivator to take action. No one tells you what to do; your own physiology (your body) shows you what you need.
In the preparation phase, we support employees in creating an action plan with concrete steps.
In the action phase, employees start applying these new habits in their daily routines.
In the maintenance phase, the focus is on sustaining these healthy habits, so that vitality and well-being continue to fuel high performance.
And yes—relapse is part of the process. Sometimes work pressure or stress can pull you back into old, unhealthy patterns. But that’s not failure. What matters is recognizing the relapse, learning from it, and getting back into action. We help employees see relapse as a normal part of the journey toward lasting vitality and strong performance.
And then… it’s on to the next round. The first results are in. Now you’re motivated and see what’s possible. Where else can you unlock energy? What layer will you explore more deeply?

How does the organisation change?

At the end of the day, our vitality is our own responsibility. But that doesn’t mean employers have no role to play. Swimming against the current is hard. Only when the environment changes too can new habits truly take root and last. That’s why we draw on the McKinsey organizational change model.

The Onewave program creates a work environment where well-being and performance reinforce one another. Employees gain insight into their own sources of recovery and stress, creating strong momentum for change. The why and the how become clear—and form a story that inspires change on an individual level. In workshops and in conversations with specialists, employees then develop the skills to act on their personal action plan.

By involving management and leadership, we create role models employees can look up to. Leaders often want to help but struggle to meet everyone’s different needs. By actively participating, they gain tools to support their teams in working with more energy—and help build momentum for an inspiring story at the organizational level too.

In workshops and team sessions, participants exchange experiences and agree on new routines—“reinforcing mechanisms”—such as making meetings more efficient and energizing. Energy management becomes part of the conversation, creating the space teams and employees need to work more effectively.

The result? Happier people, greater resilience, and better performance.

Of course, the level of involvement differs per organization. We work with companies taking their very first steps as well as those leading the way in employee well-being. We’d be happy to tell you more.

The Onewave method

Creating lasting impact with a science-based, real-world proven approach

How do we make impact?

1. Evidence Based

2. Data-informed

3. Positive Psychology

4. Behavioural Change

5. Tiny Habits

6. Holistic Approach

Our method in practice

1. Kick-off

2. Measure

3. Analyse

4. Integrate

5. Sustain

Behavioral change for the individual

How does the organisation change?

Read More?