Free online course · Change Management
Managing Your Own Change Journey
When your cup is full, one more change spills over. Learn to see what fills your Change Cup, spot the early signs, offer your manager a trade, protect your time off, and ask the questions that make a change lighter. Then build your own one-page Change Cup plan.
- Free
- About 33 minutes
- Self-paced, online
- No sign-in
- 7-question knowledge check
No sign-in. Your answers are counted anonymously to improve the courses. Add your name at the end for a certificate (it stays on your device); add your email there only if you want to hear from us. Signed in to AdoptionLab Campus? It opens on your account instead, so your progress is saved. From AdoptionLab.AI. Updated October 15, 2026.
What you will be able to do
- Map what fills your Change Cup, including the change and the worry it brings.
- Spot your own early signs of a full cup and choose a first step.
- Offer your manager a trade: what to stop, pause, shrink or hand off.
- Set one off-hours boundary that you can keep and that others know about.
- Ask questions that make a change less uncertain.
Inside the course
- Start here
- About AdoptionLab.AI
- Your cup is already full
- What you will be able to do
- What's in your cup
- The Change Cup
- Worry takes up room too
- Practice: sort what is in the cup
- Case study: a cup that filled one layer at a time
- Check your level
- Know your early signs
- Practice: the week it started to slip
- Pour some out
- Choose what to leave undone
- Ask what to focus on
- Bring a trade, not just a problem
- Case study: Cedar Ridge, part 8 of 8
- Share the load
- Protect your time off
- Off hours refill the cup
- Set one boundary and say it out loud
- Practice: a boundary that holds
- Make the change lighter
- Questions shrink the worry
- Check and apply
- Check yourself
- Your work task: a Change Cup plan
- What to take with you
- How AdoptionLab.AI can help your team succeed
- Tell us what you think
- Check and apply
- Sources
About this course
A free course from AdoptionLab.AI. Free, self-paced online courses from AdoptionLab.AI on the people side of quality improvement: change management for health care and human service teams.
How to cite
AdoptionLab.AI. (2026). Managing Your Own Change Journey [Free online course]. AdoptionLab Campus. https://campus.adoptionlab.ai/free/managing-your-own-change-journey
Rights
Free to take, and free to share by its link. The course’s wording, activities, examples and design are the original work of AdoptionLab.AI and are protected by copyright. Please don’t copy, adapt or republish them, use them as a template for other training, or use them to train AI models, without written permission. Quoting a short passage with a link back to this page is welcome.