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Live limitless within your limitations.
Six one-to-one sessions to raise your migraine threshold, one sustainable change at a time. Built around your life, with someone who has lived it.
The ideaMigraine isn’t on or off.
Migraine isn’t on or off.
Your brain has a threshold.
“Just avoid your triggers.” It’s the advice everyone gives, and it sounds reasonable until you realize life is full of triggers. Weather. Hormones. A short night. A skipped meal. A stressful week. You can’t dodge all of it.
Migraine isn’t an on-off switch. Your brain has a threshold, a limit for how much it can take before an attack. The easiest way to picture it is a cup. All of those everyday things fill it, some pouring in fast, others dripping in slowly, and most of the time you don’t feel the level rising.
When the cup is full, one more small thing, a bright light or a strong smell, is enough to spill it over. That spill is a migraine attack.
You can’t stop the triggers. Threshold work changes what happens when they come.
It does two things.
1Awareness, so you act sooner
You learn what fills your cup, and you notice it rising. Instead of finding out too late, you act early, while a small step still makes a difference.
2A higher threshold, over time
With the right habits, built gradually, your cup holds more. The things that tip you over today may not carry the same weight months from now. For some it clicks quickly; for others it takes time.
The difference
Why threshold work is different
It isn't a trigger list to avoid, and it isn't about forcing a perfectly regulated nervous system. It's simpler than that, and it's built around you.
Not thisAvoiding every trigger
You can’t dodge weather, hormones, or a stressful week, and trying to only shrinks your life.
Not thisA perfectly calm nervous system
This isn’t about meditating your way to a regulated body, or retraining your brain to never react.
It’s about your habits, and how they’re quietly shaping your migraine.
Learn how your habits shape itWe map how your daily habits are feeding your migraine, so you can finally see what's actually going on.
Build small habits that helpNew habits, added one at a time, that fit the life you already have.
Become proactive, not reactiveYou build the awareness to feel your cup filling and act early, instead of reacting after it spills.
Techniques that fit your lifeShaped around you and your patterns, never a standard step plan.
“I used to have bad days every two or three days. After two weeks, there wasn’t a severe one… Now I can recognize how I’m feeling sooner, so I can stop the snowball before it goes all the way down.”
The method
Built on SEEDS, shaped around you
The framework is proven. Your plan is personal.
SEEDS, Sleep, Eat, Exercise, Diary, and Stress, is the lifestyle framework headache specialists use around the world. It’s the science your plan stands on.
These are the everyday things that set your baseline: the level your cup sits at before the day even begins. When your baseline isn’t supported, a rough night, a skipped meal, your cup starts fuller and fills far faster, so it takes much less to tip over.
It isn’t a checklist, and it isn’t about doing any of it perfectly.
We work on supporting that baseline, one small change at a time, while building the awareness to catch your cup filling. Which lever we start with depends on you, so no two plans look alike.
SEEDS
Tap a pillarSleepOften where we start, but only if sleep is what's filling your cup. A steadier rhythm shaped to your life, not a rule.
The deeper science lives in the free guide.“The fact that I now know what automatically affects me has been extremely helpful. It helps me recognize when I have a packed day and probably need to make adjustments.”
How it fits
Where threshold work fits
A good migraine plan works in three layers. They don’t compete, they build on each other.
Your medical care is the foundation, and it stays with your doctor. Threshold work, the daily habits we build together, is the middle layer, the one that makes everything around it work better.
The top layer is the small, everyday tools that take the edge off. We focus on the middle, and along the way we’ll talk through your options for that top layer too.
Layer 2The habits we build
Sleep, food, movement, hydration, pacing. The daily inputs that decide how much your cup can hold before it spills.
Inside the 1:1
Six sessions over three months.
One 60 minute kickoff, then five 30 minute check-ins every two weeks. Think of this as the rhythm we meet in, not a fixed script.
No two plans look the same. This is the guideline, yours is built around you.
Your body, your habits, and your capacity decide what we change and how fast. Some weeks we add the next thing. Some weeks we hold steady and let it settle. We move at the pace your body sets, not a calendar.
Review what workedthenadd the next changeorhold steadyrepeat
Two minutes
Is this right for you?
Six questions about where you are, not about your symptoms. Honest answer at the end, whichever way it goes.
Question 1 of 6
Where are you with migraine right now?Pricing
What you get, and what it costs.
Everything is included in one price. Cohorts are small: ten seats per cohort, and a new cohort opens every ten weeks.
New clientsThe 6-session program
$497 USD
or three payments of about $165 USD.
What you get
How to join60 minute kickoff and threshold map
Five biweekly 30 minute sessions
A personalized Threshold Plan you keep
Tracking set up in the app, plus between-session review
A check-in between each session
The full Threshold Workbook
A plan to continue on your own
Returning membersOngoing support
$85 USD
per 45-minute session.
One-on-one check-in sessions for whenever you want to reconnect. Book a session whenever you need one, no minimum.
Note: this is only an option for those who have completed the Own Your Threshold 6-session program.
When you finish the program, I’ll send you a private link to book these.
A note on timezones
I’m based in Pacific Time. I welcome clients from overseas, but I can’t accommodate every timezone, so let’s make sure the timing works before you enroll, or on your fit call.
Next steps
How to join.
Every enrollment starts with a free 15-minute fit call, so we can make sure the program is the right fit before you commit.
Ready to join? Start with a fit call.
Book a fit callEvery spot starts with a free 15-minute fit call, so we can make sure the program is right for you before you commit. If it is a good fit, I’ll get you enrolled and set up from there.
Need a scholarship?
Apply for a scholarshipEach year I give away four fully free scholarship spots, for people on disability or facing financial hardship. You can apply once a year, and I’ll let you know by email if you’ve been selected. Selected applicants start with a fit call too.
What I can and can’t promise.
I can’t
I can’t promise fewer migraine attacks, and I won’t. No honest coach can, and anyone who does isn’t being straight with you.
I do
By the end of our six sessions you’ll understand your own patterns and your threshold more clearly than you do today. You’ll have a personalized plan built around your life, and you’ll know how to work proactively instead of reactively. That understanding is yours to keep.
If you finish your first session and feel this isn’t the right fit, tell me and I’ll refund you in full. No pressure, no hard feelings.
Member stories
In their own words.
“A 20-plus year migraine sufferer progressing to daily chronic. Totally disabled. I could count how many migraine-free moments I had in the prior three years.
When I started coaching sessions with Deena, I had already laid a small foundation outside of a medication plan and devices. I had taken courses on mindfulness, nervous system regulation, brain reprocessing. I saw a few hints of promise, but honestly not enough.
Deena started me on a path to better than where I was. A coach, a migraine buddy, a partner. She taught me about myself, and she really taught me that migraine is a threshold disease and that I could impact my threshold.
Deena meets you where you are. Meds, supplements, migraine glasses, devices, pain reprocessing, never judgement on how you want to manage your disease. It seemed so simple, but it moved the needle. It changed for the better. Steps were small and need patience. No promise of a cure, no shame for medications or tools or devices. Deena was the spark, the seed, the catalyst that allowed me to apply all the tools I had in a more meaningful fashion.
I still suffer from migraines, and a host of other illnesses, and am still disabled. But the needle has moved: better days, faster recovery from attacks, and I am hopeful it will continue to improve. In fact, I sent this at the end of a migraine day, and that is how much Deena helped me. On my worst day, I am more hopeful it can be better than before.
There is no cure for migraine. Anyone who makes that promise cannot deliver. What Deena delivers is hope that it can be better than it is today.”
Lori W., past Own Your Threshold member
These are real members’ experiences. Results vary, and I never promise a specific outcome.
Your coach
Meet Deena.
Hi, I’m Deena, founder of The Migraine Network, and I’ve lived with migraine since I was three years old.
By twenty it had gone chronic, and I spent years cycling through medication after medication and treatment after treatment, most of them failing me. Then a doctor explained threshold theory, and everything started to change. It took a long time and a lot of work, but I improved more than I ever thought I could, and the long list of triggers I used to live in fear of slowly faded as I learned my own threshold.
I’m not cured, no one with migraine is. But I know what it feels like to go from barely holding on to living again. That’s why I coach: to help you learn your own threshold and raise it, one small change at a time, judgement-free and always alongside your medical care.
The small things really can add up to a big difference. I’d love to help you find yours.
Deena, The Migraine NetworkQuestions
Frequently asked questions.
How is this different than pain reprocessing therapy or brain retraining?
Pain reprocessing and brain retraining work on the brain, the idea that your pain is a learned false alarm you can rewire or unlearn. Some even promise a cure. Threshold work is more practical. It is about awareness and tools. First we learn your patterns: what fills your cup day to day, what tips you over, and what your body needs and when. Then we add small, real tools into your routine, the everyday habits that support your baseline, so you slowly raise how much your system can take before an attack. I'm not trying to convince your brain the pain isn't real, and I don't promise to rewire it away. Migraine is a real neurological disease. What changes is how well you understand your own patterns, and how many tools you have to work with them, one small change at a time, alongside your medical care.
What actually happens in the sessions?
The first session is 60 minutes, where we map your threshold: what is filling your cup, what is already working, what you actually have capacity for. After that, short check-ins every two weeks, where we look at what helped, what did not, and either add the next small change or hold steady. You leave with a written plan you keep.
What's the process for joining?
It starts with a free 15-minute fit call, so we can make sure the program is right for you. If it is a good fit, you enroll and pay. From there, before our first session, you sign the coaching agreement, book your 60-minute kickoff, and fill out a short intake form. Then we meet and get started.
Who is this for? Do I need to be chronic?
Anyone living with migraine, chronic or episodic, newly diagnosed or years in. The plan is built around your pattern, your capacity, and your life. If you are in acute crisis or not yet under medical care, start there first, and this can come later.
What kind of results can I realistically expect?
I can't promise fewer attacks, and I wouldn't trust anyone who does. What you can expect is a clearer understanding of your own patterns and threshold, a plan built around your life, and the tools to work proactively instead of reactively. Members often catch things sooner and have more good days, but results vary and are never guaranteed.
How much time and energy does this take? I don't have much to spare.
On purpose, not much. We work one small change at a time, with two weeks to let it settle before anything else is added. If something feels like too much, we pull back. It is built for real capacity, including low-energy days.
Do I have to change or stop my medications?
No. I don't touch your medical treatment, and I never judge how you manage your disease, meds, supplements, devices, whatever works for you. This sits alongside your care, not in place of it.
Is this medical care? Do I keep my doctor?
This is coaching and education, not medical care, and yes, you keep your doctor. Nothing here replaces medical advice, diagnosis, or treatment. Your clinician stays in charge, and this works on top of that care.
What if I have a migraine attack on a session day?
We reschedule, any time, no penalty and no explanation needed. Migraine is unpredictable, and the program is built to flex around that. The one thing I ask, and it is in the agreement, is that all six sessions are used within about four months of your start date, so your plan keeps moving.
Are the sessions recorded?
Yes. Every session is recorded and transcribed so I can take accurate notes and build your plan. They are kept private and never shared without your written permission, and you sign off on this in the agreement before we begin.
I'm not in the US, or not in your timezone.
Clients from other places are welcome, and sessions run by video. I am based in Pacific Time and can't accommodate every timezone, so we confirm times that work for you on the fit call.
Ready to start?
Coaching and education that complements your medical care. It does not replace it.