Personal Development

Sequence offers programs to support physical and emotional health, relationships, and personal growth throughout the year. These programs are open to any member of the general public who feels they would be a helpful addition to moving forward on their journey to contentment and connection.


Seven Principles for Making Marriage Work

The Seven Principles Program for Couples is a one-day couples' retreat workshop, based on the internationally acclaimed research of Dr. John Gottman as presented in his New York Times bestselling book—The Seven Principles for Making Marriage Work. This educational workshop is offered across the US and internationally, and has reached thousands of couples wishing to strengthen their relationship. Designed to help couples improve their friendship and conflict management skills, this program is offered throughout the year by the Sequence Institute for Learning and Education. 

Our next Seven Principles workshop is scheduled for Saturday, April 6th from 9:00am-4:00pm, located at our Cedar House office, 8607 Cedar Street, Silver Spring MD 20910.

For more information and to register, click the button below!

Bringing Baby Home

"What now?" is the question most parents ask when they bring home a new baby. As exciting as the birth of a child can be, it can also be an incredibly stressful and tiring experience.  Couples find it difficult to find the time and energy to focus on each other as they deal with this "new normal."

As a new or expecting parent, you and your partner will learn how to gain relationship satisfaction and create healthy social, emotional and intellectual development for your child. The carefully designed workshops allow you to follow along with the workbook (yours to keep) while you learn about how couples cope with these changes, what to expect for each other and yourself, and how to understand and connect with your child.

This program is offered in a classroom style setting as a workshop, or the material can be covered in a specific couples therapy program. 

This is offered as a Friday "Date" Night program in 2 hour blocks.

Upcoming dates TBA


Modified MB-EAT Mindfulness-Based Eating Awareness Training

Sequence's Modified MB-EAT helps people use mindfulness techniques applied to eating to slow down and tune in to the body and naturally eat less and be satisfied; no struggle involved. MB-EAT was developed by Dr. Jean Kristeller and supported by NIH funded research to address mindless, habitual eating and binge eating. Although this program has been used for binge eating disorders, Sequence's modified MB-EAT training focuses on the general population to address stress eating, mindless eating, and emotional eating. Sequence's Modified MB-EAT program is a live, online and in-person 6 session program with 2 follow-up phone check-ins.

This isn't a diet or a therapy, it is a program with a set of mindfulness tools that can change your life forever. It is appropriate for adults of all ages.

Sequence's Modified MB-EAT is facilitated by Claire Stuebe, LCMHC, LPC.

Upcoming dates TBA

Mindful Eating Online Training

Mindful Eating is a 6-session program modified from the MB-EAT training, and helps reduce habitual and mindless eating.  Mindful Eating offers a series of eating exercises and meditations that reconnect our minds and bodies, improving our ability to notice hunger, fullness and when we are satisfied; as well as reducing stress. Guided by Claire Stuebe, licensed counselor and Certified Mindfulness Based Eating Awareness Training practitioner, this program offers 6 45-minute sessions, 8 meditations, and 8 handouts to be used during and after the the completion of the program. Additional coaching will also be available by request. 

Taming Test Anxiety With Mindfulness

Sequence offers a 90 minute class "Mindful Test Taking" , aligned with SAT/ACT/AP Exams and SAT Subject test dates. This is for teens in 11-12th grades to learn mindfulness skills to reduce test anxiety. Meditation, breathing and positive self talk are taught by a therapist with expertise in working with adolescents. This small group setting allows for test anxiety prep, before the big day. AP Exam, SAT or ACT, don't let fear block your ability to do your best.

Upcoming dates TBA


After having been sent home early from college and now preparing to return to an academic year that will look different than expected in every way, there is a lot to adapt to. We will process emotions and develop a coping skills plan for a year without the traditional dances, crowded parties, sports seasons and so much more.

The feelings of loss, anger and worry can be overwhelming, and this workshop provides a space to process unexpected loss and change. This program will equip young adults to thrive despite the year’s differences. This retreat will be led by a professional therapist Danielle Boucree MSW, LMSW, MBA with assistance from a 2020 college graduate Caroline Sturges, BSW. Other Sequence Institute team members will offer support for portions of the retreat.

Upcoming dates TBA

Considering Divorce: Treating A Tough Situation With Wisdom

Divorce can be one of life's most difficult experiences. It’s a time when you’re called upon to make important, long-term decisions while in the midst of emotional turmoil. Despite this, it is possible to manage a divorce with dignity, strength, and wisdom. This presentation will provide basic divorce information and explore ways to get you and your family through this time with thoughtfulness.

Upcoming dates TBA