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Healthy Habits 101: Change Your Habits, Change Your Life

Name: Healthy Habits 101: Change Your Habits, Change Your Life
Rating: 4.3 (55 reviews)

Learn how to form lasting healthy habits + drop unhealthy habits that are holding you back. Healthy living, upgraded.

Created byLuke Jones

Last updated 2/2024

English

What you'll learn

Master lasting habits: from exercise to meditation, boost your wellbeing and productivity.
Discover how to shed unhealthy habits and destructive patterns hindering your progress. From smoking to negative thought patterns.
Unlock the secrets of the habit-forming process and harness it to achieve your goals. Learn how to make lasting, healthy changes that work in your favor.
Elevate your career, fitness, and health to new heights. Gain all the tools to unlock your potential and live the healthy life you desire.

Course content

7 sections • 31 lectures • 2h 22m total length

Welcome to Healthy Habits 101: The Ultimate Guide to Healthy Living.7:05
In this first lecture, we'll start things off with a brief introduction to the Healthy Habits 101 course - explaining how the course is structured, and what to expect moving forwards.
What Exactly Are Habits, and Why Do They Matter So Much?4:22
In this lecture you'll learn about:
The big picture with regards to habits and how they are formed.
Why we develop habits in the first place.
How your habits can impact your nutrition, health, happiness, productivity and life situation.
Key Points:
Many things we do and experience in life largely are the result of the micro-decisions we make every day, often unconsciously, and these are our habits
Our habits can do one of two things – they can elevate us towards our purpose or our goals, or they can hold us back and take us further away from where we would like to be.
The good news is that if you want to change your situation, you already have the power to do just that. All it takes is that you change your behaviour patterns and habits.
The 4 Cornerstones of Healthy Living – Diet, Movement, Mindfulness and...11:01
In this lecture you'll learn about:
Where to start if you're looking to improve your general health.
The four cornerstones that support a healthy lifestyle: healthy eating, movement and fitness, mindfulness, and sustainability.
The key healthy habits that support these four cornerstones.

Key points:

Health is a complicated picture made up of an infinite number of interacting components.
These can be roughly grouped into four main cornerstones, all of which are equally important:
Diet concerns the quality of the food, drink, and substances we consume and expose our bodies to.
Movement concerns the quality and quantity of physical movement we partake in.
Mindfulness is concerned with our relationship with the thoughts in our heads, our emotional and mental well-being, how we deal with stressors, and how closely we are aligned with our passion.
Sustainability is about how we interact with the earth as a whole and all the species that inhabit the planet.

Examples of Healthy Habits:
You may have some big health-related goals that you would like to work towards, but most of the time these can be broken down into various small habits.

Diet
Big goals:
Eat a diet that is 90% whole foods
Stop smoking completely

Small habits:
Drink a glass of water upon waking
Drink a green smoothie for breakfast every day
Eat a piece of fruit instead of your usual mid-afternoon chocolate bar
Eat a healthy mixed salad for lunch one day a week, gradually increasing
Adopt Meat-Free Monday
Eat your meals slowly, thoroughly chewing each mouthful
Buy your fresh produce from a local farmers market
Begin soaking your legumes and grains before eating them
Prepare and consume fermented foods
Have one less cigarette per day, every week
Movement
Big goals:
Run a marathon
Perform a double bodyweight deadlift
Lose X amount of body fat
Improve posture and eliminate imbllances
Small habits:
Walk/run 200m every morning, gradually increasing the distance
Increase deadlift weight by X number of pounds per week
Perform a ten-minute stretching/mobility routine before work
Introduce mini breaks every 45 minutes in your work day to move
Take the stairs whenever possible
Perform 5 minutes of core-strengthening work every day

Mindfulness
Big goals:
Meditate every day for 20 minutes
Reduce stress levels - bring salivary cortisol levels down to X amount
Change your career to follow your passion
Small habits:
Meditate for2 minutes a day, gradually increasing the time
Write down one thing you are grateful for each morning
Wash up your dishes straight after using them
Take three deep breaths before you start your car
Read about personal development for 15 minutes a day
Perform at least one random act of kindness each day
Take one small step to following your passion each day (e.g – purchasing your website domain name, designing your site, reaching out to people in your niche, designing your product, etc.)
Sustainability
Big goals:
Have a completely neutral carbon footprint
Be completely self-sufficient (grow your own food, produce your own power etc.)
Have a strong community and support network.

Small habits:
Recycle food waste to create your own compost
Start growing a small herb garden and over time expand to other fruit and veg
Have a cold shower one day per week, gradually increasing in frequency
Adopt Meat-Free Monday and gradually decrease animal product consumption
Walk or cycle whenever possible
Introduce forms of renewable energy (e.g - solar panels)
The Secret Mechanism Behind Healthy Habits: The Habit Loop4:34
In this lecture you'll learn about:
The real reason we reach for an afternoon snack.
The science behind habits: the habit loop - trigger, action and reward.
How you can manipulate the habit loop to bring about healthy, positive changes into your life.

Key points:
Despite our apparent complexity, most of our behaviour can be described by an interaction between a cue, routine and reward.
Your brain detects a cue, and then signals you to perform a specific action in order to get a specific reward (positive feedback).
A common example: Cue: Energy levels dip in the afternoon. Action: Eat snack. Reward: Energy increases
When we’re looking to drop an unhealthy habit and replace it with a more productive one, we’re basically looking at ways in which we can modify the different aspects of the loop, to get different results.
The length of time taken to change a habit depends on many different factors, including the type of habit you’re trying to change and its complexity, how long you’ve had that habit, and the approach that you take.
Case Study: The Insane Power of our Habits2:59
In this lecture I'll share:
A quick overview of my story, and how I've used these habit-changing principles to improve my diet, become more mindful, upgrade my fitness, improve my productivity, change my career trajectory, and more...
How you can use these same habit changing principles to transform your own lifestyle and unleash your inner hero.

Key Points:
When I first started to make changes after experiencing health problems, like most people I struggled. However, when I started looking at the habit-forming process itself, rather than the end goal, I slowly began to make lasting changes.
Although it can be hard to see in the moment, when you make gradual changes over a prolonged time period, you really can transform your life into just about anything you want it to be.
The habit-changing principles throughout this course are universal – with a little bit of tweaking they can be applied to just about any change you want to make.
Why Most Healthy Habit Changes Fail (And How to Make Sure Yours Don't)2:56
In this lecture you'll learn about:

Why 92% of New Years Resolutions fail.

Some of the most common reasons why people fail with their healthy lifestyle changes.

How you can avoid these common pitfalls to maximise your chances of success.
The Foundation of Healthy Habits - Section Quiz

The Importance of Self Reflection in Forming Lasting Healthy Habits.6:33
In this lecture you'll learn about:

Why having a map and directions is useless, unless you know your current location.

The importance of figuring out where you are right now, before you embark on your habit changing journey.

How engaging in mindfulness before you attempt healthy eating, moving and living can significantly increase your chances of success.
Ikigai: Do You Know Your Reason ‘Why’?5:08
In this lecture you'll learn about:

The ancient Japanese concept of Ikigai - having a known purpose in life, or a warrior code.

How to determine your individual values or warrior code.

How to use your values to figure out why you want to develop a healthy lifestyle, and how to use this reason why to fuel your success.
Setting the Scene - Section Quiz

Part 1 - Four Effective Approaches to Healthy Habit Changing7:51
In this lecture you'll learn about:

How most people try to change their habits (and why they fail).

The pros and cons of the first two healthy habit changing methods: Going All In, and the Slow and Steady Approach.
Part 2 - Four Effective Approaches to Healthy Habit Changing5:56
In this lecture you'll learn about:

The pros and cons of the other two healthy habit changing methods: The Hybrid Approach, and the Substitution Method.

Which habit changing method is suitable for you and your healthy lifestyle goals?
Healthy Goals Vs No-Goals: Which Way Should You Go?3:56
In this lecture you'll learn about:

The pros and cons of setting measurable goals on your quest to a healthy lifestyle.

Which healthy habit changes are most suited to goal setting, and which are not.
How to Choose Your First Healthy Habit Change5:42
In this lecture you'll learn about:

How to determine which habit to work on first, when you want to change several.

Why picking a keystone habit can sometimes make all the difference.

Why in some cases, it just doesn't matter...
Using the SMART Principles to Form Lasting Healthy Habits7:47
In this lecture you'll learn about:

The SMART principles, and how they relate to forming healthy habits and reaching healthy lifestyle goals.

How to apply the SMART principles to your healthy habit change, even if you don't want to set an actual goal.
Healthy Habits 101 Midway Checkpoint1:17
A quick check in to recap over what you've learned so far in the Healthy Habits 101 course.
Formulating a Plan - Section Quiz

Creating the Perfect Environment for Healthy Living5:57
In this lecture you'll learn about:

Why your route to work could be ruining your healthy eating plan.

How your surrounding environment can significantly influence your habits and life satisfaction.

The importance of dealing with potential obstacles before they pop up.
Building Your Bulletproof Healthy Living Support Network8:20
In this lecture you'll learn about:

Why being a lone wolf isn't as cool as it sounds...

How the most successful people in the world acheived their greatness.

The importance of having a support network to help you through your healthy habit changing journey.
Carrot Vs Stick: Using Positive and Negative Feedback to Make Lasting Changes3:26
In this lecture you'll learn about:

Why going to the movies with a friend can be a great way to form healthy habits.

Why singing in public might be the best way to achieve a healthy lifestyle.

How you can effectively use positive and negative feedback to increase your chances of success with your healthy habit change.
The Importance of Triggers and Reminders in Forming Healthy Habits7:05
In this lecture you'll learn:

How to use IF THEN statements to make healthy habits automatic, like a well oiled machine.

How to build off existing healthy habits to create a healthy morning routine.

How to introduce new triggers to support new healthy habits and increase your chances of success.
Prepping the Mind – Visualisation and Positive Self Talk6:08
In this lecture you'll learn about:

Why thinking about lifting a heavy weight can be almost as good as actually lifting it.

How mental rehearsal can improve your self esteem and your capacity for making healthy changes.

The importance of visualisation in forming new healthy habits and reaching new healthy lifestyle goals.
Laying the Groundwork - Section Quiz

Putting the Theory Into Practice to Create Sustainable Changes2:34
In this lecture you'll learn about:
Why ideas without action are just ideas. They don't count in the real world.
The importance of actually applying the lessons learned to develop new healthy habits.
Key points:
Ideas without action are not that helpful. All the planning and preparation that you have put in doesn’t mean anything unless you follow through with what you said you were going to do.
The key is consistency. Stick to your schedule as tightly as you can. If you said you would meditate every morning, then endeavour to meditate every morning. The more reps you put in, the more solid your new habit will become.
It’s important to keep applying the ideas that we worked on in the planning phase, and using the tools we talked about with regards to the preparation of the environment.
Tracking Your Healthy Habit Changing Progress4:27
In this lecture you'll learn about:

Why a simple paper journal might be one of the best investments you could make for your health.

The different tools and apps you can use track your progress, to ensure you're moving towards the healthy lifestyle you're aiming for.
The Role of Failure in Healthy Living3:55
In this lecture you'll learn about:
Why failure is inevitable, and how it is a necessary stepping stone towards success.
The difference between successful people and those that didn't make it (HINT - it's related to failing lots)
How you can shift your perspective of failure to aid your healthy habit change.
Key points:
Even if you apply all of these principles that we’ve talked about, there will likely be times when your schedule is interrupted by travel or some other unforeseen event, and your practice is harder to keep up.
It’s important to remember that perfection is an illusion. Missing a day or two of your habit isn’t the end of the world.
It can be easy to dwell on a small failure and let it send your whole habit changing journey off course, but when you’re in that downwards spiral of negative self talk, try your best to bring yourself back to reality. Those small setbacks don’t make you a failure, they make you a human being.
Treat yourself as you would your best friend. If they made a mistake, you wouldn’t have a go at them or call them bad names. Yet we do it to ourselves all the time.
Failures teach us what we did wrong, and what we can do better next time to increase our chances of achieving what we set out to. In that sense, they’re almost a necessary stepping-stone towards success.
The Power of the Present Moment (Don't forget to Enjoy the Journey)2:41
In this lecture you'll learn about:

Why the grass isn't always greener on the other side.

The importance of savouring the journey and the present moment whilst you're on that healthy habit changing journey.
Adjusting Your Habit Change and Moving Forwards4:49
In this lecture you'll learn about:
The importance of taking a step back to breathe. To be proud of your achievements.
How to determine your next steps once you have formed your new healthy habit or reached your healthy lifestyle goal.
Key points:
Balance is important. There’s a fine line between being dedicated and being completely obsessed. Sometimes if you’re not careful, habit-changing can consume you completely and when that happens, there’s a trade-off.
If your sole focus is your health goals, other important things in life - your relationships, your household chores, even your career, they can all take a hit.
Life is rarely as serious as your brain thinks it is.
Try not to get overly focussed on the outcome. Sure, it’s exciting to be working towards something, but make sure you allow room to enjoy the journey. That’s where the real fun is, right in the present movement, not somewhere in the distant future.
Taking Action - Section Quiz

Healthy Habits 101 Course Round up, and Special Bonuses!2:03
In this lecture we'll quickly recap all of the Healthy Habits 101 course material, to consolidate your learning and ensure you're on the right track heading forwards.
Healthy Resources, References, and Further Reading4:00
Bonus resources and references to supplement the Healthy Habits 101 course content.
Finding Your Keystone Healthy Habit1:28
In this lecture you'll learn about:

The idea of the keystone habit - a healthy habit that supports all other habits and facilitates lasting, healthy lifestyle changes.

The major keystone habits that you can start to work on today - healthy eating, meditation, and movement.
Proactive Vs Reactive Behaviour: You Choose5:42
In this lecture you'll learn about:

Two different behaviour patterns - proactivity and reactivity, and how they can influence your health and habits.

Why proactive people get more stuff done, have more life satisfaction, and are more likely to achieve success in forming a new healthy habit.

Habit Changing Pathway: Healthy Eating2:08
A blueprint of ideas and tips specifically related to altering your eating habits and improving your diet. We look at potential motivations, habit changing methods, building a healthy environment, and more.
Habit Changing Pathway: Fitness & Movement2:22
A rough and ready blueprint of ideas and tips specifically related to forming the habit of regular movement and physical activity. We look at potential motivations, habit changing methods, building a healthy environment, and more.
Habit Changing Pathway: Morning Meditation & Mindfulness2:14
A rough and ready blueprint of ideas and tips specifically related to forming the morning meditation habit and sprinkling mindful moments throughout your day. We look at potential motivations, habit changing methods, building a healthy environment, and more.

Requirements

A simple notebook may come in handy to track your healthy habit changes and to perform the course exercises.
Other than that, all you need is an open mind and the desire to put the ideas we share into action!

Description

"This course has been so useful in implementing small but healthy changes into my daily routine." - G. Murray (Healthy Habits 101 Student)

Struggling to stick to that new healthy diet or exercise plan?

Tired of trying your best to make positive changes, only end up right back where you started time and time again?

Healthy Habits 101 will equip you with all the tools you need to form lasting healthy habits, and get rid of any habits and destructive behaviour patterns that are holding you back.

No more struggling to reach your goals.

Through a series of video lectures, exercises, quizzes and action steps, you'll learn exactly how to transform your habits, so you start to eat, move and live healthier.

More than 5000 students have enrolled in Healthy Habits 101 and are well on their way to creating the lives that they want to live.

And you can join them today.

Become a Habit Changing Pro

Healthy living doesn't need to be complicated or difficult. With the right process, it can become second nature. And that's what I want to share with you.

In the Healthy Habits 101 course, you will:

Discover exactly how the habit-forming process works, and how you can manipulate it in your favour to reach your goals and make lasting healthy changes.

Learn all about the key habit changing principles, and how you can apply them to any habit change that you want to make.

Master the art of forming lasting healthy habits, from healthy eating and regular exercise, to meditation and improved productivity. For a healthier future for you, and your loved ones.

Figure out how to drop unhealthy habits that are holding you back. Whether that's quitting smoking, getting rid of bad posture or eliminating negative thought patterns.

Take your career, fitness and health to the next level. You'll have all the tools you need to unlock your potential and start living the healthy life that you want to live.

The Truth: Your Life Situation is Often the Result of Your Habits

There's no doubt that life throws us seemingly unsurmountable obstacles and challenges. Heartbreak, loss, and a myriad of other difficulties.

Outside of that, many of the situations we find ourselves in everyday life are the result of the small actions that we take every day, often unconsciously. These are our habits.

They can affect your state of health, your relationships, and even your career path.

In the Healthy Habits 101 course, I'll help you make your habits conscious again.

I'll walk you through the step-by-step process to making lasting healthy changes - the same process that I use myself, and is backed by numerous scientific studies.

We'll look at the key habit-forming principles that you need for success, and we'll go through real-world examples where they have worked for everyday people.

Healthy Habits 101 Course Contents and Overview:

Healthy Habits 101 contains over 25 interactive lectures and nearly 3 hours of recorded video content, along with key point summaries, exercises, quizzes and action steps that you can apply to your life today.

The course is designed for anyone who is interested in healthy living, and wants make positive changes. It's for those of you who are struggling to make lasting changes, feeling frustrated with your current life situation, and you just need that little bit of guidance to put you back on the path to a happier, healthier way of living.

A quick warning: it's probably not for you if you're just looking quick fix to solve everything. It's going to take a little work and perseverance, but it's all worth it in the end!

In the early part of the course, you'll learn about the basics of habit forming. I'll take you through what habits are, how they work, how we fall into them, why we struggle to break them, and I'll give you some examples of healthy and unhealthy habits.

We'll then move onto the main body of the course – the key habit forming principles that I used to transform my life (which you can do too).

Here you'll learn how to figure out your values and where you want to be in life, and how to make a plan that will allow you to get there.

We'll also look at how you can prepare your environment so that it's conducive for making healthy lifestyle changes, and how you can make use of accountability, triggers, and many more tools to keep you on your chosen path.

In every module, there are a series of exercises that you can use to apply the ideas to your own life, so you can start to see progress from the get-go.

We also have tons of bonus content that's constantly being updated and improved.

Whether you're looking to supercharge your healthy eating plan or improve your productivity, at the end of the Healthy Habits 101 course you'll have a thorough understanding of what it takes to make lasting changes, and you'll be well on your way to creating the life that you want to live.

Enrol today, or take a test drive using the preview function.

Who this course is for:

This course is suited for anyone who wants to form healthy habits and bring about positive changes into their life.
It's for those of you who are interested in healthy eating, moving freely, living mindfully, and breaking through the barriers that are holding you back.

Healthy Habits 101: Change Your Habits, Change Your Life

What you'll learn

Explore related topics

Course content

The Foundation of Healthy Habits6 lectures • 33min

Setting the Scene for Your Healthy Habit Changes2 lectures • 12min

Formulating a Habit Forming Plan6 lectures • 32min

Laying the Groundwork For Healthy Living5 lectures • 31min

Taking Action to Form Healthy Habits5 lectures • 18min

Healthy Habits 101 Course Round Up (and Bonus Content)4 lectures • 13min

Habit Changing Pathways3 lectures • 7min

Requirements

Description

Who this course is for: