COURSE

30 Days And 30 Ways To Fix Your 2026

Ready for change? Real Change? Embark on a transformative journey with our 30-Day Wellness Challenge and redefine your approach to a healthier, happier life. This challenge is not just a routine; it's a commitment to self-discovery and well-being. Over the next month, immerse yourself in a holistic experience that encompasses theory and practice. Each day brings a new opportunity for growth as you learn about habits, breathwork, exercise, meditation, sleep and relationships. You'll learn what practices have been scientifically proven to make you feel happier and how to make those practices part of your daily routine. Join a community of like-minded individuals on this wellness journey, sharing insights, encouragement, and celebrating milestones together. Transform your habits, prioritize self-care, and witness the incredible impact it has on your overall health. Are you ready to elevate your well-being and embrace a healthier lifestyle? The 30-Day Wellness Challenge awaits – let the journey to a "Happy New You" begin.

Happiness Stress Yoga Nidra Psychology Health & Happiness Stress & Anxiety Sleep Visualization Science

Meet your Teacher

Douglas Robson

London, UK

Doug Robson is a Stuntman, Neuroscientist, Yoga and Meditation teacher who holds a diploma in counselling and mental health first aid as well as a Masters in Psychology. He has a passion for learning and is continually adding to his wealth of knowledge of well-being. He produces high-quality and interesting content designed to motivate and empower others to fulfil their ultimate potential.

30 Days

3.8k students

4.9 stars

7 min / day

Happiness

English

Lesson 1

It All Starts With One Step

Well done for starting this course, your first step on a journey of change. In this episode, I'll explain to you the difference between resolutions and habits. I'll also explain the neuroscience of how and why habits stick and why they are the key to happiness.

Lesson 2

Vision Of The Future

In this episode, we are going to gaze into the future, looking at who we could be. I challenge you to envision your future, both the good and the bad. This "ideal self" and a "negative self: are going to help guide you in every situation so it's an important place to start.

Lesson 3

Get SMART

We all set goals of some description, very few of us achieve them though. This is in large part due to us setting the wrong types of goals. Behavioural psychologists have found that goals need to have 5 key elements to them, which can be characterised but the acronym S.M.A.R.T.

Lesson 4

The Concerns Of An Archer

Two concepts that are often left out of the goal-setting theory are "Output vs Outcomes" and "Reverse Engineering". In this episode, I'll explain how these concepts allow you to rethink your goals to maximise the chances that they are the right goals.

Lesson 5

The Anatomy Of A Habit

Habits are automatic behaviours that are hard to stop doing. In this episode, I break down exactly what elements make up a habit and how you can hack them to make them easier. Loads of info here so just check the feedback area if you need more details.

Lesson 6

Out With The Old, In With The New

Yesterday you learned all about what habits were made up of and how you could use them to make your habits easier. Today we look at how you can use those same concepts to break habits that no longer serve you.

Lesson 7

The Habit Scorecard

As you know now Habits are automatic which makes changing them quite challenging. To change habits, we first have to notice them. The Habit Scorecard is the perfect way to see how you spend your day and reflect on how it is helping or hindering you. I'll also show you how the phase of the day impacts which habits you should choose to tackle.

Lesson 8

Think Yourself Better

Welcome to your second week of this challenge, you're still standing, well walking to be specific. In this episode, I explain how memory is related to making habits and how you can use memory and visualisation to get your habits to stick.

Lesson 9

Habitual Habit Heros (Special Episode)

This episode is the leftover habit hacks that didn't quite fit into the other episodes. I've got some great ones, like how little you need to improve a day to get big results, how consistent you have to be to make a habit stick and even the surprising amount of time it takes to form a habit.

Lesson 10

Remember To Relax, Relax To Remember

We have covered so much in this first block so I wanted to give you an opportunity to relax and reflect. This is because we could all do with some more rest, but also because it is essential to making new habits. Learn how this works and enjoy this guided Yoga Nidra session.

Lesson 11

Walk This Way

Welcome to Block 2 of this 30-Day Challenge. In this block, we start to look at what activities are known to improve your mood starting with exercise and the surprising benefits of the humble art of walking.

Lesson 12

A Wandering Mind...

In this episode, we turn our attention to the present moment. As you'll find out from the science being in the present is an antidote to unhappiness. I'll then guide you through a fun and easy present-moment meditation.

Lesson 13

The Simple Breath

Fast approaching halfway!! So today we look at a way to be more present by using a fun breathing exercise. The breath is super interesting as it is both automatic and deliberate. Much like our thinking. This deliberate act of breathing can help you think about the present and reduce rumination of the past or dependent anxiety about the future. Come do it with me!

Lesson 14

Thank Goodness For Gratitude

We turn our attention to what Cicero called the greatest of all virtues, Gratitude. In this episode, I'll explain the neuroscience of how gratitude impacts our brains and why it's so good for us. You'll also get a chance to experience it first hand.

Lesson 15

Gratitude Level Up

Well done for making it to this halfway mark! Great work. In this episode, we explore the next level of gratitude and the surprising ways in which gratitude can be internalised. This method is way more powerful than simple gratitude lists, find out what this method is.

Lesson 16

The Mega Morning Routine

In this episode we bring together all the positive practices and do them together using the “Bundling technique”. A method of installing multiple habits at once. This practice acts as the perfect 5-minute morning routine. Using breathing, walking, mindfulness and gratitude this episode is a surefire way to feel good.

Lesson 17

Fun-Tervention

Fun isn't only enjoyable, it's an important part of health. In this episode, I'll explain how fun is the antidote to burnout and can increase reliance. I'm going to show you how to get serious about having fun.

Lesson 18

Learn To Be Happy

Our minds are essential in keeping us happy, but only when we engage them. In this episode learn how leaning impacts your brain and your mood and how best to approach it to enter the "Zone of Proximal Development"

Lesson 19

Don't Stress It

Stress is a necessary part of life, but how do we handle it in a way that aids our life? In this episode, I get deep into what stress is and how it can help and hinder us. I'll also explain how you can mitigate its harmful effects with 3 concepts.

Lesson 20

Breathe Yourself Better

In this episode you get to practice the art of resilience we covered yesterday in real time. In this breathwork session, I'll explain the benefits before giving you a chance to feel them first hand. It's one of my favourite practices to do. Enjoy

Lesson 21

Sleepyheads

To finish off Block 2 I bring you one of the most important elements of our health, sleep! In this episode, I break down 5 interesting facts about sleep that should convince you to get more. Now I don't just leave you there, I'll end by giving you 5 ways to improve your sleep tonight.

Lesson 22

Losado Ratio

Block 3 is here. Congrats we are into the last block of work for you as we uncover the most important aspect of happiness. The science is clear on this one, all of the happiest people have this and all the unhappiest don't. Find out in this episode what that mystery aspect is and how you can get started with it.

Lesson 23

La Familia

Family isn't everything, it's the only thing said Michael J Fox. Now that doesn't mean they are easy by any stretch of the imagination. Like all good things, they need work and love. In this episode, I explore 5 top tips for brining family closer.

Lesson 24

I'll Be There For You

There is a clue in the title, but if you didn't get it this episode is all about Friends!!! Now I totally factor in that you may be an extrovert or introvert so don't worry. The guidance I give here is good for all types and is essential for building a happy life.

Lesson 25

The Friend Analysis

Join me as we apply the friendship science to our own life. You’ll learn the difference between deal friends and deal friends and see how your friends stack up getting your needs. I give you three exercises to do to make sure your friendships are operating at their best. Expect plenty of Aristotle Quotes too!!

Lesson 26

The Secret Power Of Strangers

How do you feel about strangers? How would you feel talking to some random on a train? Striking up a conversation with your barrister? As it happens science has looked at exactly this and the results may surprise you. Strangers can be the antidote to loneliness and prejudice and a ready source of connection.

Lesson 27

Deeper Connections

Yesterday I gave you the surprising findings about strangers and how we can increase our social interactions every day. Today I want to show you how can deepen the already existing relationships. So this one is partially useful for the Extroverts out there.

Lesson 28

Acts Of Service

Many religions differ on many points, but one thing they all agree on is the necessity for acts of service. Recently science has tried to uncover if there is a secular utility to being kind. Are acts of service useful for well-being independent of your belief structure? The answer is yes! Find out how here.

Lesson 29

Choose To Be Happy By Reducing Choice

In this fascinating episode, I show you the science behind choice and how it impacts your happiness. Prepare to be shocked! I'll talk you through three landmark studies that show the true cost of too much choice. As always I have some top tips at the end for you!

Lesson 30

Wrestling Happiness From Hardships

Well, we have made it to the end together and I have a very special episode to celebrate that. I've shown you ways to increase happiness by changing your behaviour, but today we learn about how to increase happiness by changing your past.

4.9 (83)

Recent Reviews

Katie

December 24, 2025

A very interesting and diverse Course, lots to take away and integrate into my life. Also, thank you for introducing me to James Clear’s Atomic Habits. 🙏🏽

May

August 25, 2025

30 days of helpful insights and information from an engaging presenter! Highly recommend this teacher.

Sandra

August 12, 2025

Very interesting! Love the studies Fascinating Look forward to listening to it all again! Thank you

Jill

July 29, 2025

So good! Loved it! Thank you

Gina

July 3, 2025

Loved every morning I got to walk with you in my ear! Going to have to listen to it again as there were so many golden nuggets I want to revisit! Thanks so much!

Madhavi

June 9, 2025

One of the Best Courses ever

Susan

May 21, 2025

An enjoyable, well researched course. Lots of good information delivered in a manner that made it easy to assimilate. Thank you Douglas! 🙏🏼😊

Veronica

March 8, 2025

Si much good information. Want to listen again!

Torie

March 5, 2025

Another great course. Thank you

Tina

January 30, 2025

This was a great way to kick off the new year! Thank you!

Donna

January 22, 2025

Thank you

Steff

October 17, 2024

So many great lessons here. Thank you!

Pauline

September 2, 2024

Loved this course & really enjoyed listening to it while walking our dog. The vignettes of different studies are super interesting. Some I've heard before. I've always found our brains to be fascinating! The bite sized activities are easy... but my bad habit is ... I binge on Insight content but not implementing. I enjoyed this so much I'd like to go back & re-do slower...taking action before moving to the next day. I understand now why yoga etc is called a 'practice' - it's lifelong! Thankyou for your work in this space :)

Louise

August 3, 2024

Amazing…. Really helps to reframe life in a positive way.

Beth

July 16, 2024

Very informative and helpful course!

Shelley

July 6, 2024

Excellent course

Jenni

July 3, 2024

Fun course with short lessons. Nice to do out for my morning walk.

Mercedes

June 17, 2024

Thank you so much for these wonderful 30 days of wisdom and love. Love and wonderful tips so they can apply to my life. I really enjoy walking my dog and listening to this audio. I appreciate it so much. Blessings to you

Angela

June 12, 2024

Fantastic 30-days and I’m still walking! Thank you!

Becky

March 5, 2024

This course has been a great experience - the frequent examples of research into neurobiology and behaviour to explain why simple, achievable practices actually work has been both interesting and so useful! Highly recommend for anyone, like myself, who always wants to know the ‘why’ as well as the ‘how’.

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30 Days And 30 Ways To Fix Your 2026

Recent Reviews

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