When it comes to building better habits, science shows that you can’t rely on willpower alone. In this challenge, behavior change expert Kelly McGonigal and meditation teacher Alexis Santos provide a new approach to creating the changes we desire. Their method is not only more effective but also helps you learn about yourself and enjoy the process.

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The Process of Making Good Habits (Or Breaking Bad Ones) Can Be Genuinely Brutal—But It Doesn’t Have to Be

Too often, we try to bludgeon ourselves into eating better, exercising more, or meditating regularly. We recruit our inner drill sergeant for motivation and then feel defeated when our willpower inevitably dissolves.

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In this challenge, Stanford health psychologist and bestselling author Kelly McGonigal lays out a saner roadmap for behavior change—not through shame and self-flagellation but through mindfulness and curiosity. Along with meditation teacher Alexis Santos, she’ll help you get to the root of what is most important about the change you want to make. With your compass set to what matters most, building new habits and breaking old ones becomes something much deeper than a superficial self-improvement project.

The 7-day challenge includes short video lessons followed by guided meditations, loaded with practical tips for building habits that stick.

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Meet the instructors

Kelly McGonigal, Ph.D.

Kelly McGonigal, Ph.D.

Kelly McGonigal, Ph.D., is a health psychologist and lecturer at Stanford University, and a leading expert in the new field of “science-help.” She is passionate about translating cutting-edge research from psychology, neuroscience, and medicine into practical strategies for health, happiness, and personal success. She is the author of The Joy of Movement, The Willpower Instinct, and The Upside of Stress.

Alexis Santos

Alexis Santos

Alexis has practiced and taught Insight Meditation in both the East and West since 2001. He has been a long-time student of Sayadaw U Tejaniya (a well respected meditation teacher in Burma whose teachings have attracted a global audience), and his teaching emphasizes knowing the mind through a natural and relaxed continuity -- a style of practice that's particularly useful during our crazy lives.

Alexis has completed the Spirit Rock/IMS Teacher Training, teaches retreats across the globe, and currently lives in Portland, Maine.

Dan Harris

Dan Harris

Dan Harris is the author of 10% Happier and host of a podcast by the same name. He wrote the #1 New York Times best-seller about how a panic attack, live on Good Morning America, led him to something he always assumed was ridiculous - meditation.

What You’ll Learn

Healthy Habits outline with Kelly Mcgonigal + Alexis Santos

Session 1: Changing how we think about change

Meditation: Starting with Mindfulness

Session 2: What's your Motivation?

Meditation: Making a Commitment

Session 3: Waking up from Autopilot

Meditation: More Mindful, Less Mindless

Session 4: The three e's: Ease, Enjoyment, Environment

Meditation: Mindset of Experimentation

Session 5: Surfing the Urge

Meditation: Getting Curious About Our Impulses

Session 6: Just add warmth

Meditation: Three Steps to Self-Compassion

Session 7: Some courage required

Meditation: Appreciating the Journey

Behavior change is not about willpower or self-discipline. It’s about understanding what truly motivates you and cultivating habits that align with those motivations. Mindfulness allows us to approach change with curiosity and compassion, making the process more enjoyable and sustainable.

Kelly McGonigal

A 7-day challenge with Ten Percent Happier

The challenge kicks off on Monday, June 19. You can join in the app starting Monday, June 12.

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Questions? We’ve got answers.

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Do what it actually takes to be happier.