URCE Hub— by Dino Ubalde
A resource hub with guides, tools, and "tiny actions" to help you live life well—one day at a time.
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Advocacy for everyday wellbeing
Funtastic FridayJoy & DelightStrengths September · Mind, Body and Spirit · Week 2: Stamina (September 6–12) · Thriving Thursday reflection
Dino Ubalde
Advocacies and practical resources to support wellbeing, growth, and community.
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Two ways to live life well
WellSpring7DAYSLivingLifeWELL
A daily rhythm for wellbeing: the weekly newsletter delivers gentle inputs that flow into the Wellness App — where you practice, reflect, and live life well, one day at a time.
How they work together
WellSpring7DAYS is the community.
URCE Hub is the toolbox.
Join WellSpring7DAYS for guided support, and use URCE Hub to download the resources and keep your progress going.
Community first
Weekly guidance and daily encouragement from a circle that gets it.
Resources that travel with you
Tiny actions, guides, and tools you can apply on any ordinary day.
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LivingLifeWELL, one day at a time
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Weekly reflections
One Thriving Thursday reflection each week
A calm, practical practice for body, mind and spirit. Subscribe and I'll send you a welcome note with this week's reflection right away.
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Articles & research
A growing library of articles and research from Dino Ubalde's work in psychology, wellbeing, and lifelong learning.
This space will host practical articles and reflective essays on mental health, adolescent wellbeing, counseling practice, and everyday tools for LivingLifeWELL. Expect short reads that translate clinical insight into tiny, doable actions.
It will also feature peer-reviewed, PubMed-indexed research, including multi-country collaborations on Problematic Internet Use (PIU), adolescent mental health, and CBT-based interventions — with links to full papers and plain-language summaries.
New pieces will be added gradually. For now, this is a placeholder for the work to come — a quiet shelf being prepared, one entry at a time.
Latest articles
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Showing 31 of 31 articles
Article 31· Thriving Thursday · Ownership October · Week 4
Thriving Thursday | Growth and Legacy — Becoming Who You're Responsible For
Legacy is not what you leave behind someday. It is what you are building quietly today — roots that become shade for others.
Read articleArticle 30· Thriving Thursday · Ownership October · Week 3
Thriving Thursday | Follow-Through — Keeping Promises to Yourself
Self-trust is built one kept promise at a time. Why small finished steps grow a faithful life — and how to begin again after a miss.
Read articleArticle 29· Thriving Thursday · Ownership October · Week 2
Thriving Thursday | Boundaries — Owning Your Yes and Your No
A boundary is not a wall — it is a gate. A reflection on owning your yes, honoring your no, and protecting what matters most.
Read articleArticle 28· Thriving Thursday · Strength September · Week 2 · Stamina
What Thriving Looks Like: The Stamina to Keep Going
A dream that took twenty years to unfold — stamina in mind, body, and spirit, and why delay is not defeat.
Read articleArticle 27· Thriving Thursday · Ownership October · Week 1
Thriving Thursday | Personal Responsibility — Owning the Next Step
Ownership is not blame. A reflection on personal responsibility without shame — owning your next step, your pace, and your growth.
Read articleArticle 26· Thriving Thursday · Bridge Week · Strength September → Ownership October
Thriving Thursday | Carried Forward — Inner Strength Into a New Season
A bridge week is not an empty week. What to carry forward from Strength September, and what to finally set down.
Read articleArticle 25· Wellness Wednesday · Strength September · Week 2
Wellness Wednesday | Breathe. Believe. Begin. Become.
Sustainable strength begins with pausing, breathing, and taking one meaningful step at a time — building stamina through regulation, balance, and hope.
Read articleArticle 24· Thriving Thursday · Strengths September · Week 4
Thriving Thursday | Inner Strength — The Quiet Power Within
Inner strength is not loud. A reflection on the quiet power of faith, identity, and self-compassion that holds you steady.
Read articleArticle 23· Thriving Thursday · Strengths September · Week 3
Thriving Thursday | Healthy Challenge — Growth at the Edge of Comfort
A healthy challenge stretches you without breaking you. A reflection on choosing challenges that grow your mind, body, and spirit.
Read articleArticle 22· Thriving Thursday · Strengths September · Week 2
Thriving Thursday | Stamina — Strength for the Long Road
Stamina is not speed — it is the quiet strength to keep going. A reflection on pacing, rest, perseverance, and endurance of mind, body, and spirit.
Read articleArticle 21· SUPer Saturday · Adaptability August + Strength September
From Adaptability August to Strength September
As Adaptability August closes, we honor resilience and shift into Strength September — building real strength of mind, body, and spirit through perseverance, courage, and small daily choices.
Read articleArticle 20· Thriving Thursday · Adaptability August
Dreams Don’t Die—They Reshape
When life changes the plan, a dream does not always die — it reshapes. A reflection on adaptability, purpose, and thriving through change.
Read articleArticle 19· THANKful Tuesday · Coping Skills · Adaptability August
Why Falling Apart Made Me Stronger
How struggles can lead to strength, faith, growth, and purpose — a reflection on reframing hardship and the hope of becoming stronger.
Read articleArticle 18· Adaptability August · Resilience in Real Life
THRIVING THURSDAY | Flexibility — HUNGRY for Purpose
Bend without breaking. Stay hungry for purpose. Grow forward — flexibility rooted in meaning, growth, and contribution.
Read articleArticle 17· Jumpstart July + Adaptability August
SUPer Saturday, Week 4: Small Wins Build Resilience
Resilience rarely arrives as one dramatic moment — it grows through small faithful practices, one week at a time.
Read articleArticle 16· Thriving Thursday
Thriving Thursday: When Long-Term Research Finds Its Moment
A reflection on psychology, relevance across time, and the value of staying faithful to meaningful work.
Read articleArticle 15· Jumpstart July · Reset and Renewal
WELLness Wednesday | Resilience
Sometimes resilience looks like letting the light in — a gentle, science-rooted reset for mind, body, and spirit.
Read articleArticle 14· Volunteering
I Asked God to Show Me Where to Serve
How a season of illness, prayer, and CareerVillage volunteering became a calling to serve underserved youth.
Read articleArticle 1· BE-calm Series · Part 1
BE-calming First Before Becoming
Why calm is not a luxury — it is the foundation of sustainable wellness and lasting growth.
Continue to Part 2Article 13· BE-calm Series · Part 2
It Is Not Wasted
Three early wins from the WellSpring 7 DAYS Phase 2 study — and what the research is already teaching us about struggle, stillness, and becoming.
Return to Part 1Article 2
Your Nervous System Is Not the Enemy
Why willpower alone will never be enough — and how to work with your nervous system instead.
Read articleArticle 3
The 7 Pillars of WellSpring7DAYS
A clinically grounded framework for whole-person flourishing — one intentional day at a time.
Read articleArticle 4
Soulful Sunday: The Lost Art of Sacred Rest
Why sacred rest is not laziness but the most important wellness practice of the week.
Read articleArticle 5
Mindful Monday: Start Your Week From the Inside Out
How beginning Monday with presence — not panic — transforms your entire week.
Read articleArticle 6
Thankful Tuesday: How Gratitude Rewires the Brain
Why a weekly practice of genuine gratitude literally rewires the brain and calms the nervous system.
Read articleArticle 7
Wellness Wednesday: Nourish the Body That Carries You
Physical nourishment is the biological foundation that makes every other wellness practice possible.
Read articleArticle 8
Thriving Thursday: You Were Not Made to Merely Survive
One intentional, values-aligned step forward — and the neuroscience of genuine, purpose-driven growth.
Read articleArticle 9
FUNtastic Friday: The Small Joys That Balance Everything
Why finding small, playful, joy-filled moments is a science-backed necessity for a balanced week.
Read articleArticle 10
Super Saturday: Celebrate, Find Meaning, Reset
The three-part weekly practice that turns ordinary weeks into cumulative, lasting growth.
Read articleResearches
Peer-reviewed and PubMed-indexed studies, including multi-country collaborations on adolescent mental health and Problematic Internet Use.
Coming soon
Together, these articles and researches carry one aim: turning evidence into everyday practice — so ordinary days can become opportunities to grow, heal, and thrive.
About
I'm Dino Ubalde — an advocate for wellness and lifelong learning.
Dino Ubalde is a licensed psychologist, registered guidance counselor, licensed psychometrician, and professional teacher with over 20 years of experience spanning clinical psychology, school counseling, academic leadership, corporate mental health, and community wellbeing. He specializes in CBT-based interventions for adolescents, including pioneering work on Problematic Internet Use (PIU) among Filipino youth.
He brings a strong blend of practice, research, and leadership. Dino maintains an independent psychology/research practice and serves as a telehealth volunteer in California. He has previously held key academic and administrative roles, including Dean, Director of Life Coaching Services, and Psychology Program Chair, and served as a Senior Consultant for the Climate Change Commission under the Office of the President of the Philippines, contributing behavioral science and psychosocial resilience expertise to national policy and community programs.
Dino is also an internationally engaged researcher with PubMed-indexed, multi-country collaborations. He was selected as an EducationUSA Ambassador (U.S. Department of State, 2019) and is a recognized volunteer career mentor on CareerVillage.org, where he has provided 231 answers with 500K+ reads, earning multiple volunteer awards.
Wellness, made flesh
My advocacy for wellness becomes flesh through WellSpring7DAYS LivingLifeWELL — a community where wellbeing is practiced, not just preached, one day at a time.
Lifelong learning, in action
From my advocacy for lifelong learning, URCE Hub was born — a growing toolbox of guides, tiny actions, and resources to keep learning and living well.
Together, these two initiatives carry one heart: helping ordinary days become opportunities to grow, heal, and thrive — in community and with practical tools.