Habit Coaching Blueprint

3 Chapters 35 Lessons Intermediate

About this course

Have you managed to lose weight for a short period (or longer), only to find that it goes back on after a significant life event or after a few months?  Have you tried to lead a healthier lifestyle, but the amount of changes you needed to make were just so many and took you so far out of your comfort zone that you gave up before you really started? 

The Podfit Habit Coaching Blueprint strips down behaviour change to its very core, giving you the ultimate, research-backed recipe for cultivating the habits you desire, with plenty of backup steps you can take to maximise your chances of success. The course comes packed with resources to enable you to implement the course content, to keep you on track daily.

It will enable you to have long lasting lifestyle change and it’s progressive implementation will make you almost feel like the changes you make are relatively insignificant and easy to integrate into your life.  Yet the power of progressive change will be life changing for you.

Chapter 1 gives you all the theory about why changing habits is the only way to implement lifelong health changes.  Chaper two provides you with a framework and workbook to implement the Habit Coaching Blueprint, and this leads you onto the 28 Day Keystone Habit Challenge, so you don’t have to think too hard about which habits to tackle. The 28 Day Keystone Habit Challenge will help get you into great physical and mental shape – for life!

Course Structure

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Habit Coaching Theory 12 Lessons

The Importance Of Habits

Your habits, good or bad, determine so much of your life. The short term picture and the long term results.

Habits, Willpower and Motivation



What Is A Habit Anyway?

I was talking to my seven year old son about the importance of choosing good habits, and it occurred to me that I ought to check whether he even understood what a habit was. After all, words that I use at my age do not always hold the same meaning to a seven year old. My son replied, "A habit is something that you've done so many times that you don't have to think about it."

That pretty much sums it up, doesn't it?

How Habits Are Formed

The systems involved and how we use them to our advantage.

The Walter Mischel Experiment

How do you think the 5 year old you would behave in Mischel's marshmallow test?

Decision Fatigue/Ego Depletion

How does willpower work? And how can you set yourself up for success rather than failure?

New Years Resolution Syndrome

Fail to prepare, prepare to fail. Incremental progress towards your goals is the key to success.

Overcoming The Fear Of Failure

Come on! What's the worst that could happen?

The Motivation Wave

Ride the motivation wave to your goals and make the journey a little easier.

How To Implement

Breaking bad habits and making new good ones.

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Habit Coaching Blueprint 19 Lessons

Why Diets Fail & Going "All In"

Every journey starts with a single step.

Finding Your Keystone Habit

The Podfit top 5 keystone habit dominos.

Keystone Habit Blockers

The Podfit top 5 keystone habit blockers.

Your Current Situation

The good, the bad, and the ugly!

Do I Set A Goal?

Goal setting theory of motivation.

The Podfit Habit Coaching Worksheet

Habit tracker. Ready to go!

Step One: Pick Your Habit

One step at a time. Walk before you try to run.

Step Two: Start Small And Make It Personal To You

The tinier your habit, the easier it is to establish.

Step Three: Choose A Trigger

The trigger is the cue that starts your habit.

Step Four: Create An If/Then Strategy

If you do this, then you make it easier to stay on track.

Step Five: Build A Chain

Building positive momentum as you see your chain grow.

Step Six: Create A Reward

The final part of the loop.

Step Seven: Weekly Habit Review

Recognise your progress and how to further improve.

Step Eight: Create A Token Economy

Well done stickers aren't just for kids!

Step Eleven: Add Accountability And Support

The relationship between success and accountability are well proven.

Step Twelve: ​Plan For Failure

Focus on the good and forgive yourself.

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Conclusions And Resources 4 Lessons

Weekly Habit Tracker

Habit Tracker format and example.

Further Reading And Acknowledgments

habit blueprint

attomic habit

chimp paradox

miracle morning

the power of habit

Next Steps

What to do next and in what time frame

28 Day Keystone Habit Challenge

Take a challenge that will really help your health and wellbeing.