Build Sustainable Happiness Habits In 7 Days - by Jacks

COURSE

Build Sustainable Happiness Habits In 7 Days

With Jacks

In the course "Build Sustainable Happiness Habits In 7 Days," participants can expect to learn practical strategies, tools, and techniques to cultivate long-lasting happiness and well-being, gaining insights into creating positive habits, managing emotions, fostering meaningful relationships, and finding balance in various aspects of life.

FocusPerformanceConfidenceHealth & HappinessScienceScienceGuided ImageryVisualizationHappiness

Meet your Teacher

Jacks
Glasgow, UK

Jacks Keith is a certified 500hrYoga Teacher, Holistic Nutritionist, Happiness Facilitator, Health & Wellness Coach, Yoga Nidra + Meditation Practitioner, and Retreat Facilitator. As a habits coach, mindful yoga teacher, and happiness facilitator- she spends a lot of her time teaching students how to unlock their true potential, discover what brings them genuine joy, and cultivate a lifetime of happiness and fulfillment. The best part? Jacks teaches others how to make this a sustainable lifestyle through the power of habits.

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7 Days

1.7k students

4.9 stars

10 min / day

Focus

English

Lesson 1

How Values Shape Your Habits & How To Take Action

Values play a significant role in shaping our habits and actions. They serve as guiding principles that determine what is most important to us in life. When our habits align with our values, we experience a greater sense of fulfillment, purpose, and authenticity. To take action and ensure our habits align with our values, it's important to first identify and clarify our core values. Reflecting on what truly matters to us enables us to set meaningful goals and create habits that support those values. Next, we can break down our values into specific behaviors and actions that we can incorporate into our daily lives. By taking small steps consistently, we can reinforce our values through our habits and create a more fulfilling and purpose-driven life. It's important to regularly reassess our habits and make adjustments as needed to ensure they remain aligned with our evolving values. By consciously shaping our habits in line with our values, we can lead a more intentional and meaningful life.

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Lesson 2

Understanding The Cycles: Habits & Dopamine

The habit cycle and dopamine cycle play crucial roles in building a sustainable happiness habit. The habit cycle consists of a cue, a routine, and a reward. When it comes to happiness habits, identifying positive cues, engaging in the desired routine, and experiencing rewarding outcomes are essential. By understanding and utilizing the habit cycle, we can consciously create routines that promote happiness and well-being, making them more likely to become ingrained habits over time. The dopamine cycle, on the other hand, involves the release and reception of dopamine, a neurotransmitter associated with pleasure and motivation. When we engage in activities that bring us joy and fulfillment, dopamine is released, reinforcing the habit and motivating us to repeat it. By consciously linking happiness-inducing activities to the dopamine cycle, we can create positive feedback loops that strengthen our happiness habits. Understanding and leveraging the habit cycle and dopamine cycle allows us to consciously shape our routines, reinforce positive behaviors, and cultivate sustainable happiness habits that enhance our overall well-being.

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Lesson 3

Your Happy Hormones: Dopamine

In this lesson, you'll learn all about this hormone! What it is, what happens when you are low in it, and how you can boost it naturally. You know that feeling when something really awesome happens, like winning a game or getting a compliment? Well, dopamine is like the superstar behind that amazing feeling. It's a chemical in our brain that makes us feel good and motivated. Whenever we do something that our brain considers rewarding or pleasurable, like eating delicious food or accomplishing a goal, dopamine gets released, and it's like a party in our brain! It's what gives us that rush of happiness and makes us want to do it all over again. Think of it as your brain's way of saying, "Hey, that was awesome! Let's keep doing that!" So, dopamine is like our personal cheerleader, keeping us motivated, excited, and on the lookout for more things that bring us joy.

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Lesson 4

Your Happy Hormones: Oxytocin

Oxytocin, the cuddle hormone! In this lesson, you'll learn all about this hormone. What it is, what happens when you are low in it, and how you can boost it naturally. It's like a warm and fuzzy feeling that makes you feel all lovey-dovey. You know those moments when you hug someone you care about or have a heart-to-heart chat with a close friend? Well, oxytocin is the secret ingredient behind those bonding experiences. It's a chemical in our brain that helps create strong connections and trust with others. When we have positive social interactions, like sharing a laugh or being kind to someone, our brain releases oxytocin, and it's like a big dose of love and happiness. It's not just for romantic relationships; it works its magic with family, friends, and even pets! Oxytocin makes us feel closer to others, builds trust, and gives us that warm and fuzzy feeling of being cared for. So, the next time you have a heartwarming moment, remember that it's oxytocin doing its thing, bringing you closer to the people who matter most to you.

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Lesson 5

Your Happy Hormones: Serotonin

In this lesson, you'll learn all about this hormone! What it is, what happens when you are low in it, and how you can boost it naturally. Serotonin is like the mood boss of our brain! It's the chemical that keeps us feeling happy and balanced. You know those moments when you're in a great mood, feeling confident, and everything seems to be going your way? Well, you can thank serotonin for that. It's like a mood booster that regulates our emotions and keeps us feeling good. When our serotonin levels are high, we feel less stressed, more relaxed, and generally happier. It helps us stay focused, motivated, and even improves our sleep. So, next time you're feeling down, remember that serotonin might just need a little boost. Do something that makes you happy, spend time with loved ones, or even get some exercise – it can help increase those serotonin levels and bring back the good vibes. Serotonin is like our brain's little cheerleader, keeping us feeling positive and ready to take on the world!

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Lesson 6

Your Happy Hormones: Endorphins

Endorphins are like your body's very own natural pain remedy and mood boosters. In this lesson, you'll learn all about this hormone! What it is, what happens when you are low in it, and how you can boost it naturally. They're the ones responsible for that awesome feeling you get after a good workout or when you're having a good laugh. When you engage in activities like exercise, laughing, or even indulging in some chocolate (yes, really!), your brain releases these magical endorphins. They swoop in and make you feel all warm and fuzzy, like a burst of happiness spreading through your body. Endorphins not only help to reduce pain and discomfort but also give you a natural high, making you feel energized and ready to conquer the world. So, the next time you need a pick-me-up, remember to get moving, have a good laugh, or treat yourself to something delightful – those endorphins will come to the rescue, making you feel amazing and turning your frown upside down!

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Lesson 7

Discover Your Habit & Learn The Strategies To Sustain It

During this peaceful time, you can tap into your inner happiness and discover your very own happiness habit through the power of meditation. Meditation helps you quiet the noise in your mind and get in touch with what truly brings you joy and fulfillment. It's like going on a treasure hunt to find your personal happiness treasure! Now, once you've uncovered your happiness habit, it's time to make it stick. And that's where the two-minute rule and habit stacking come into play. The two-minute rule says that if you can do something in just two minutes, do it right away. This helps you overcome the initial hurdle of starting and builds momentum. So, break down your happiness habit into bite-sized, two-minute tasks, and watch as it becomes second nature. And here's the kicker: habit stacking. It's like making a habit sandwich! You take your new happiness habit and pair it with an existing habit that you already do consistently. By stacking your happiness habit on top of something you already do, it becomes seamlessly integrated into your routine. It's like a power combo that helps you sustain your habit and make it a part of your everyday life. So, through meditation, discovering your happiness habit, and using the two-minute rule and habit stacking, you're setting yourself up for success in cultivating lasting happiness. Get ready to embrace the power of small actions and build a happiness habit that will rock your world!

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4.9 (92)

Recent Reviews

Andy

July 26, 2025

Definitely very useful but I would get a lot more out of it if I could keep up with the rapid delivery. I wish there was a way to slow down the reading so I could follow it.

Robin

July 2, 2025

As all your courses are, this was phenomenal. I didn’t realize I’ve been doing the habit stocking for quite some time now, but it works completely works. I’ve gone from simply having my morning cup of whatever to drink to having my cup writing in my gratitude, journal doing a short meditation and then journaling. Now I have a really good morning routine to get me off on the first positive and endorphin filled today. Thank you so much Jack. You are always so amazing and all of your courses are such a gift brightest blessings in this hot July and thank you.

Karen

March 6, 2025

Wonderful as always! Great relaxation and information to make me think. Yay happiness chemicals! Yay habits! Thank you! 💙🙏💫

Tanja

February 11, 2025

Super Informations, Sperling very fast, lovely voice.

Anupama

July 13, 2024

So wonderful to learn about the actual science of happiness and to be encouraged💕🙏🏽💕

Robin

July 7, 2024

Very motivating and full of practical ways to build good habits and happiness.

Kim

March 7, 2024

This is a great course. Thanks Jacks! I’ve taken a couple live classes where you talked about habits/happiness hormones and this course really helped to pull it all together and made me where of some things I needed to incorporate back into my life. You’re the best!

Megan

February 29, 2024

Really helpful course. Information builds each day and really culminates in the final class. I am going to work on a daily habit of two movement breaks during my day. I have recently left an intense job where my lack of taking daily breaks and the work itself lead me to being quite burned out. I’d really like to establish now, while I’m searching for the next job, a habit of taking breaks during my day. This course also helped me to recognize how much I love to move (walking, yoga, dancing are at the top). I am thinking a two minute dance break or walk outside are what I’m going to be aiming for. Thank you Jacks for this course!

Bill

February 9, 2024

Informative and effective tools for happiness.

Andy

November 24, 2023

Jacks is brilliant

Roberto

October 27, 2023

Great course! Lots of valuable information and practical tools and tips for adopting and improving happiness habits! Thanks a lot Jacks for the great course!!!

Deb

October 21, 2023

Great info with practical application! Thank you 🙏

Helen

October 15, 2023

Brilliant course Jack's, thank you for this gift 🙏. It tide in nicely with a 21 habit challenge I was doing, lots of interesting points and angles for building and sustaining habits... small changes lead to big habits 😀

Beth

September 27, 2023

I absolutely adore your engergy & wisdom & I am so grateful for your guidance Jacks💖 I am so excited to incorporate my new habit of oil pulling after my morning coffee so I can maintain a healthy mouth & overall well being!! I will be doing this course over & over again & picking a new habit each time until I am living in my highest most ethentic self 🙏🏻 you truly have a gift Jacks & I wish you countless blessings thank you for sharing your beautiful gifts & light with all of us

Jenny

September 20, 2023

Really loved this course!

Pamela

September 20, 2023

Provides sound wisdom, guidance, and support!

Sherry

September 20, 2023

Thank you for your insight into happiness. I am a pretty happy person and I can see how some of my daily routine like walking outside rain or shine is contributing to my happiness. I’m going to listen to this again and make notes this time.

Marie

September 15, 2023

Love this course!! So simple but powerful!! Thank you so much Jacks!!

Danielle

August 13, 2023

Really nice, easy and useful course

Cindy

August 2, 2023

This was a fun and enjoyable course on happiness and creating a habit that really makes a difference in my life. I am a Laughter yoga instructor and I know that the Happy hormones are so important but now I know why and I can incorporate them in my laughter yoga classes . Laughter yoga has helped me so much in losing my inhibitions, being more light hearted, and truly being happy. I make it a habit to laugh every day, and now I have learn these tools that I can stack new things on my habits and really give myself self love daily with intention, and make self love a habit as well. Self-love is what it’s all about and this course has helped me incorporate many tools I already had but didn’t realize how important stacking was until now. Thank you so much for this course. I hope you do more because I just absolutely love you Jack’s. Blessings of gratitude to Insight Timer all the fabulous teachers, and maybe all be lighthearted and happy🙏

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