Observe
Identify automatic thoughts and how they influence your emotions.
30-Day CBT Program
RIFILLO
A practical program for calm, clarity and emotional wellbeing, created by Arlinda Çausholli.
What is RIFILLO?
A structured journey toward awareness and calm.
RIFILLO is a 30-day program based on the principles of Cognitive Behavioral Therapy (CBT). It helps you understand the thoughts, emotions and behaviors that shape everyday life.
Write
Use the workbook to reflect, practice exercises and clarify patterns.
Change
Practice small steps that support more functional behavior.
Who is it for?
For those who want to start over with more clarity.
When thoughts become exhausting
For people experiencing anxiety, stress, mental overload or frequent self-criticism.
When you need structure
For anyone who wants a clear, practical and gentle process to track their emotional progress.
Packages
Choose your way to restart.
The program can be followed independently or with online mentoring, based on your pace and needs.
Essential
RIFILLO Essential
For those who want to follow the program independently.
- 30-day program
- Workbook
Intensive
RIFILLO Intensive
Structured mentoring with one session per week.
- RIFILLO program
- Workbook
- Tracking calendar
- 4 individual 30-minute online sessions
Premium
RIFILLO Premium
More intensive support with two sessions per week.
- RIFILLO program
- Workbook
- Tracking calendar
- 8 individual 30-minute online sessions
Teen
RIFILLO Teen
A 30-day CBT program for adolescents, focused on self-awareness, boundaries, and communication.
- RIFILLO Teen workbook
- 30-day CBT program
- Daily reflection exercises
- Self-awareness, boundaries, and communication
How it works
A clear process, one day at a time.
- 01
Choose your package
Essential, Intensive or Premium, based on the level of support you want.
- 02
Get your materials
The 30-day program, the workbook, and the calendar when the package includes mentoring.
- 03
Follow the rhythm
Everyday, with short exercises and practical reflections.
- 04
Reflect and practice
The goal isn't perfection, but consistency and a healthier relationship with yourself.
Frequently asked questions
Before you begin.
Is RIFILLO individual therapy?
RIFILLO is a structured CBT program. The Intensive and Premium packages include individual online sessions for support throughout the program.
Do I have to finish it in exactly 30 days?
The program is built for 30 days, but the pace stays human. If one day is harder, what matters is continuing.
Does it promise instant results?
No. RIFILLO aims to teach you how to build a healthier relationship with your thoughts, emotions and behaviors.
Ready to start over?
The first step can be simple.
Get in touch to choose the package that suits you best and receive your first instructions.