A practical course from Practical Buddha
The Zen List
The List That Can Change Your Life
The 7 core habits of a happy life—made simple enough to return to, one day at a time.
Current course price$299One-time course enrollment
Most of us already know a few things that help. The difficult part is making room for them when life feels scattered, heavy, or out of rhythm.
The Zen List brings seven familiar parts of everyday life into one supportive sequence. Not because every day can be controlled, but because one small practice can make the next one easier to remember.
Ordinary practices.
A more intentional rhythm.
Tommy sometimes speaks of a sacred sequence — not a formula or a promise, but a set of simple practices that can support one another. The course helps you notice what is already in reach—your attention, your space, your body, your resources, and the natural world around you—and choose one useful next step.
Tommy NotarianniCo-Founder, Practical Buddha
Why Tommy made The Zen List
A personal list, made practical enough for real life.
In his early twenties, Tommy was diagnosed with dysthymia, a mild form of chronic depression. Coming out of a difficult early chapter, he began searching for teachings and daily practices that could help him bring more care and intention to ordinary life.
Years later, after exploring, reflecting, and teaching, he gathered the practices he kept returning to in one personal list—not as a rigid prescription, but as a reminder of where to place his attention when life felt off course.
The Zen List is the course he created to share that foundation: clear, human guidance for building a more intentional day, one practice at a time.
Tommy’s history is personal context, not a promise about anyone else’s experience. The Zen List is educational and reflective; it is not medical or mental-health treatment.
A course preview
Meet the Zen List in Tommy’s own words.
This is the exact position for a concise final trailer or purpose-made sample-lesson thumbnail. It gives a visitor a direct sense of Tommy’s teaching before they decide.
The image at left is a user-authorized temporary raw frame. The final production page will use the final graded teaching still from the videographer in this same placement.
Inside The Zen List
A real course with a path you can use.
The course is organized into welcoming modules—not an endless library. Each one gives you a focused place to begin, then brings you back to the practices when you need them.
Designed for real life
Start with one part of the day. Let the rest meet you there.
The learning path begins with an introduction and practical orientation, moves through seven core areas of everyday life, then makes room for a bonus lesson, a closing reflection, and supporting course materials.
10Core Videos
2:14Core Video Time
7Core Practices
1Bonus Lesson
A 4:44 Tips from Tom orientation is also being placed in the final course path. The final public runtime will be locked with the finished learning sequence.
The Seven Foundations
Seven familiar areas. One supportive rhythm.
The Zen List gives ordinary parts of a day a clearer place to live—one lesson at a time, in a self-paced course you can return to.
Beautifully filmed by an award-winning filmmaker. Each lesson gives one useful idea the space to land—without turning your life into another project to perfect.
1 of 7 · A Sip of Serenity
A brief welcome and orientation open the course; the seven foundations form its core. A quiet bonus lesson and final reflection complete the learner path.
The Full Learning Path
A clear beginning, seven foundations, and a thoughtful finish.
Here is the complete top-to-bottom shape of the course—so you can see where you begin and what you move through.
- STARTIntroduction + Tips from TomBegin here
A welcoming orientation to the course and a practical way to approach it at your own pace.
- 01A Sip of Serenity11:38
A simple foundation for beginning the day with more care.
- 02The Zen Cleanse13:44
Making your space feel less like one more source of noise.
- 03Motion as Medicine14:59
Finding a way to bring gentle movement back into your day.
- 04Silence the Storm42:11
A practical introduction to working with attention.
- 05Nourish to Flourish17:02
Paying kinder attention to nourishment.
- 06Peaceful Prosperity09:36
Bringing more awareness to money and practical life.
- 07Nature’s Soothing Embrace10:59
Re-establishing a relationship with the natural world.
- THENBonus Day + Final GoodbyeCarry it forward
A quiet extra lesson and a final reflection that make room for ordinary enjoyment and ongoing practice.
Current core library: 2:14:18 across Introduction through Final Goodbye. Tips from Tom is a separate 4-minute orientation being placed in the final learner path, so the exact public runtime will be locked before launch.
A self-paced learning experience
Watch it. Reflect on it. Make it your own.
The course offers a sequence, not a race. Move faster when it feels right or stay with one idea for longer.
01
Watch
Return to a lesson beautifully filmed by an award-winning filmmaker, and take in one idea at a time.
02
Reflect
Use the Companion Guide to revisit the idea, consider the questions, and find a useful next step.
03
Practice
Choose one small way to bring it into an ordinary day—then return to it when you are ready.
A practice shared
What people who have learned with Tommy have had to say.
These are public reflections from people who worked directly with Tommy and followed Zen List–based teachings. They are not reviews from purchasers of the self-paced course.
David A. WashabaughWorked directly with Tommy on Zen List–based teachings
With your loving, very effective and systematic methods the path is now clear.
Cyndi AuerbachWorked directly with Tommy on Zen List–based teachings
His warmth and caring compassion is amazing. He truly is a person who truly cares in helping.
Questions, answered plainly
Before you decide.
A premium course page should make the commitment, delivery, and boundaries easy to understand—not leave a visitor to guess.
Is The Zen List self-paced?
Yes. The course is designed to be taken at your own pace. The final page will state access and replay details once the current product setting is confirmed.
What is included?
Confirmed inclusions are the core video library, seven main lessons, one bonus lesson, the 66-page Companion Guide, and a printable Zen List/checklist. Additional features will only be listed once verified as part of the standalone course.
Who is this course for?
It is for someone who wants a practical, gentle structure for supportive daily practices. It is educational and reflective; it is not medical or mental-health treatment, legal advice, or financial advice.
How long is the course?
The core library currently totals 2 hours and 14 minutes across ten videos, from the Introduction through Final Goodbye. Tips from Tom is a separate 4-minute orientation being placed in the final learning path, so the exact public runtime will be locked before launch.
What happens after I purchase?
The final purchase flow will explain exactly how you receive access, how long you can revisit the course, and where to get support. Those operational details are being confirmed before launch.
The next quiet step
Give your day a more supportive shape.
The Zen List is not about perfection. It is a practical place to begin returning to the small choices that help you live with more care and intention.
Current working price · $299 one-time
Get The Zen List
Current working price: $299 one-time. Final checkout, access, and refund details will be added before launch.