The Habit Builder Catalog

Created by Reid Albright, Modified on Mon, May 4 at 11:09 AM by Reid Albright

Easing into Exercise

Duration & Structure: 8 weekly phases; weekly walking-minute targets gradually increase towards the week 8 goal of the WHO-recommended 150 minutes.

Objective: Users in this course can expect to improve their level of activity no matter the level from which they are starting. The course involves logging daily walking (or exercise) minutes, putting entries into the personal journal, and tracking completion of daily and weekly goals.

Kickstart! Healthy Habits Reset

Duration & Structure: 4 weekly phases

Objective: This is a gentle recalibration guide and an ideal reset at the beginning of the year or anytime a participant wants to refresh their routine. Across four weeks, participants strengthen awareness of daily lifestyle patterns, make at least one recurring nutritional upgrade, add more movement to their weekly routines, and conclude with a week focused on preventative care. Each phase builds momentum with a new focus—rest, fuel, movement, and proactive care—so participants can reset without feeling overwhelmed.

Activate: 7 Days of Motion!

Duration & Structure: 1 phase, 7 days

Objective: This delivers one feel-good movement prompt per day over 7 days. Designed to help mostly sedentary participants shake off the stiffness and re-energize their body and mind, each day features a simple, accessible activity — from posture resets and stretches to dance breaks and mobility flows. No gym membership required; just a little daily movement that adds up to big results.

Pump Up the Beat: The Heart Health Habit Builder

Duration & Structure: 7 phases, 7 days

Objective: This raises awareness about cardiovascular health and introduces simple, practical lifestyle strategies that support a healthy heart — without pressure or perfection. Over 7 days, participants explore a different dimension of heart health each day — movement, nutrition, stress, numbers, sleep, and emotional wellness — with quick facts, micro-actions, and daily reflections that build confidence and spark lasting heart-smart habits.

ReThink the Drink: Alcohol Cutback Experiment

Duration & Structure: 2 phases, 14 days

Objective: This supports anyone looking to reduce, pause, or get clearer about how alcohol fits into their wellbeing — without judgment or pressure. Over two weeks, participants first build self-awareness around their drinking habits, triggers, and patterns, then set their own personal goal to either cut back or go alcohol-free for the second week. The experience combines guided reflection, education, and daily tracking to help participants notice what changes when their habits change.

Taming the Worry Wart: Your Anti-Anxiety Toolkit

Duration & Structure: 3 phases, 3 weeks

Objective: This lighthearted, science-backed Habit Builder helps participants reduce anxiety and feel more grounded. Through playful visuals, calming techniques, and practical mindset tools, participants learn to quiet racing thoughts, soothe physical symptoms, and build confidence in managing everyday stress. Over three weeks, participants meet their anxiety, test-drive a variety of real-world calming strategies, and finish with a personalized toolkit that reflects what actually works for them.

The Creativity Builder: Unboxing Your Perspective

Duration & Structure: 5 phases, 5 days

Objective: This is a 5-phase experience designed to help participants expand their thinking, challenge self-limiting beliefs, and rediscover creative flexibility. Through introspective prompts, playful tasks, and thought-provoking content, participants are guided to step outside their default habits and perceptions — about themselves, others, and the world around them — and build a more fluid, adaptable mindset that supports personal growth and healthier behavior change.

Buzz Break! The Caffeine Cutback Experiment

Duration & Structure: 2 phases, 10 days

Objective: This helps participants build awareness of their relationship with caffeine — how much they consume and how it may be affecting their physical, mental, and emotional wellbeing. Over 10 days, participants first track their current caffeine habits, sleep, and energy patterns, then set their own goal to either cut back or quit entirely. Daily actions, reflections, and bite-sized education pieces guide participants toward more sustainable, natural energy without the crash.

The Sleep Reset: Rhythm & Snooze

Duration & Structure: 2 phases, 14 days

Objective: This helps participants realign their internal clock and restore deep, energizing sleep. Over two weeks, participants establish a consistent wake time as the anchor of their sleep cycle, build a screen-free wind-down routine, and use daily sleep tracking to identify patterns and make adjustments. Whether a night owl, early bird, or somewhere in between, participants finish with a personalized, sustainable sleep rhythm they can return to whenever their sleep starts to slip.