The wellness circuit programme
The Outpost's stations as logged doses: heat, steam, cold air, salt water, light, aroma, breath, stillness, movement, silence and the sky, arranged into routes for a day. Guests follow a route in the retreat app step by step. Research consent is chosen in the app before the programme begins, defaults to none, and can be changed at any time; the stay is the same whatever is chosen. Below the questionnaires tier the app asks no questions and keeps the steps without any identifier. Everything below is anonymous: sessions are kept under codes, never names, and averages are published only for groups of at least 5 sessions. This is the primary strand of the doctoral programme; the routes shown here are definition 2.0 and every change to a step, duration or limit is a versioned research-design change.
Results so far
Consent tiers chosen, by session: none 0 (never enters the research), telemetry 0 (aggregates only), questionnaires 0, wearables and interviews 0. A dot means the group is still below the minimum size.
No sessions in the research yet: the programme opens with the retreat. The outline below is live now.
Before, After, four and twelve weeks on
The same nine feeling scales, 0 to 10, answered in the app Before the first programme and After a programme (the latest After counts), and four and twelve weeks after the stay through private links sent by e-mail. Change is After minus Before; on every scale 10 is the better end (the stress item became "How free of stress do you feel?" on 19 September 2026, earlier answers converted). n is Before · After · four weeks · twelve weeks. A dot means the group is still below the minimum size.
| item | Before | After | change | four weeks on | twelve weeks on | n |
|---|---|---|---|---|---|---|
| How rested do you feel? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How calm do you feel? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How present do you feel, here and now? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How clear is your mind? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How at ease is your body? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How well did you sleep last night? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How is your mood? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How connected do you feel to this place and its nature? | · | · | · | · | · | 0 · 0 · 0 · 0 |
| How free of stress do you feel? | · | · | · | · | · | 0 · 0 · 0 · 0 |
Paired stays, both Before and After answered: 0 · mean change across the nine items per stay, stress reversed: ·
Four weeks after: follow-ups 0 scheduled · 0 sent · 0 answered · the stay in mind today · of 10 (n 0) · would come back · (n 0) · how long the feeling lasted: ·
Twelve weeks after: follow-ups 0 scheduled · 0 sent · 0 answered · the stay in mind today · of 10 (n 0) · would come back · (n 0) · how long the feeling lasted: ·
The programmes
Human Recharging Program 215 min
The whole site in one day · Every station in its order: movement, light, the walk, sound, heat and cold, the hammam, salt, aroma, the ruin, tea, the jacuzzi back in your cabin, silence, the sky.
The full circuit: every station of The Outpost in its order, about three and a half hours of stations spread across the day, with meals and free time between. Bring a bottle of drinking water and your phone, charged, to follow the circuit.
- Movement Movement · 30 min
Thirty minutes of guided yoga in the yoga and gym cabin: follow the moving figure in the app, pose by pose. 30 minutes of guided yoga, 10 poses - Coloured light Light · 12 min
Twelve minutes in the light-therapy cabin: four colours, three minutes each, one at a time. 4 colours, 3 minutes each - Earthed walk to the sundial Outside · 10 min
A 10-minute earthed walk on the grass to the sundial in the middle of the site, in footwear for the weather. Stay a while longer if you like. 10 minutes on the grass or the shore - The lagoon's soundscape Sound · 10 min
Ten minutes in the sound-therapy cabin with the lagoon's live soundscape, looking out of the window, breathing deeply and thinking of nothing. 10 minutes of the live lagoon soundscape - Take a break break · 15 min · optional
A pause, if you want one: a snack, a warm drink, a few minutes outside. Up to 15 minutes, or as long as you need - Sauna Heat · 10 min
Ten minutes in your cabin's sauna at 80 to 90 degrees, then straight on to the cold-air room. 10 minutes at 80 to 90 degrees C; counts toward the day's three heat rounds - Cold-air room, first session Cold air · 3 min
Three minutes in the ice-therapy cabin, a cold-air room, then straight on to the hammam. 3 minutes at the room's rated temperature - Hammam (steam room) Hammam · 10 min
Straight from the cold-air room into the hammam: ten minutes of warm, humid air with a drink of water. 10 minutes of steam at the hammam's set temperature; counts toward the day's three heat rounds - Salt bath Salt water · 20 min
Twenty minutes in the salt bath, in a lit cabin lined with salt and black volcanic soil. 20 minutes in the salt bath - Aromatherapy rest Aroma · 10 min
Ten minutes lying down with the dispenser running, breathing deeply, in the aromatherapy cabin. 10 minutes of deep breathing with the dispenser running - Take a break break · 15 min · optional
A pause, if you want one: a snack, a warm drink, a few minutes outside. Up to 15 minutes, or as long as you need - Meditation with Grímnir at the ruin Stillness · 25 min
A walk to the meditation cabin at the ruin of Bakkatóft. Talk with Grímnir, then meditate together for ten minutes. A conversation, then 10 minutes of meditation with Grímnir, plus the walk - Tea at the food cabin Tea · 20 min
The food cabin is for tea, food and drinks. Choose your tea, take it back to your cabin, brew it and sit with it, looking out into the distance. 20 minutes: choose, brew and sit - Jacuzzi Warm water · 20 min
Take a glass of water and go to your cabin's jacuzzi for twenty minutes. 20 minutes in the jacuzzi - Silent session Silence · 20 min
Twenty minutes to close the day and reflect in complete quiet, even with a companion beside you. 20 minutes of silence - Sky session Sky · 15 min · optional
Any time today when you are ready, by day or by night: lie in bed under the glass roof and look at the sky for fifteen minutes, and on the right night, the Aurora Borealis. 15 minutes from bed, whenever the mood allows
Designed By You Program 0 min
You choose each station · Every station of the site as a card: choose what you do next, repeat what you love, stop when you like.
No fixed order. Choose a station, follow its guidance, and when it is done choose the next one, or the same again. Your time in each is logged, up to the station's limit. Bring a bottle of drinking water and your phone, charged, to follow the circuit.
- Movement Movement · 30 min
Guided yoga with the moving figure, pose by pose, at your own pace. 30 minutes of guided yoga, 10 poses - Coloured light Light · 12 min
Four colours in the light-therapy cabin, three minutes each, one at a time. 4 colours, 3 minutes each - Earthed walk to the sundial Outside · 10 min
Walk to the sundial in footwear for the weather, then sit with the view. 10 minutes on the grass or the shore - The lagoon's soundscape Sound · 10 min
The lagoon's live soundscape in the sound-therapy cabin, breathing slowly. 10 minutes of the live lagoon soundscape - Sauna Heat · 15 min
Ten minutes at 80 to 90 degrees, then five minutes cooling. Repeat it if you like. 10 minutes at 80 to 90 degrees C, then 5 minutes cooling; counts toward the day's three heat rounds - Cold-air room Cold air · 8 min
Three minutes in the cold room, best straight after the sauna or the hammam, then five minutes rewarming. 3 minutes at the room's rated temperature, then 5 minutes rewarming - Hammam (steam room) Hammam · 10 min
Ten minutes in the warm, humid bath house, with a drink of water. 10 minutes of steam at the hammam's set temperature; counts toward the day's three heat rounds - Salt bath Salt water · 20 min
Twenty minutes in the lit cabin lined with salt and black volcanic soil. 20 minutes in the salt bath - Aromatherapy rest Aroma · 10 min
Ten minutes lying down with the cabin's scent, breathing deeply. 10 minutes of deep breathing with the dispenser running - Meditation with Grímnir Stillness · 25 min
Walk to the ruin, talk with Grímnir, then meditate together for ten minutes. A conversation, then 10 minutes of meditation with Grímnir, plus the walk - Tea at the food cabin Tea · 20 min
Choose a tea, brew it in your cabin and sit with the view. 20 minutes: choose, brew and sit - Jacuzzi Warm water · 20 min
Twenty minutes in your cabin's jacuzzi, with a glass of water. 20 minutes in the jacuzzi - Silent session Silence · 20 min
Twenty minutes of complete quiet to reflect. 20 minutes of silence - Sky session Sky · 15 min
Fifteen minutes from your bed, looking up. 15 minutes from bed, whenever the mood allows
Method: a guest signs in to the retreat app from their booking; the app then keeps only a salted code for the person and the stay, and below the questionnaires tier not even that. Measures follow the research plan: the same nine feeling scales (0 to 10, with three words) answered Before the first programme, After a programme, and four and twelve weeks after the stay by e-mail, the daily prompt (three items, 0 to 10) on the mornings between, per-step feedback (0 to 10), the closing feedback (the day 0 to 10, three words, would repeat) and a measurement moment on the first and last mornings (five minutes seated, one cuff reading, entered by hand until a device is connected). Words are never published. Wearable readings will join the same log at the wearables tier. Guests may skip, pause or abandon at any time, and every session counts, complete or not.