Make This Your Year of Habit Mastery
With ChangeUp, you’ll learn powerful tools, encounter mind-blowing science, and become part of a deeply supportive community of people committed to changing their lives by changing their habits.
Habits drive our behaviors. START TODAY to change any area of your life by changing your habits -- whether it's increasing exercise, deepening your relationships, practicing mindfulness, improving your sleep, or overcoming your fears.
You'll learn how to break bad habits, make new ones, and use the most cutting-edge brain science to make sure these changes stick for good.
We all have habits we want to change. With ChangeUp, it's easy, fun, and supported.
Welcome to ChangeUp!
What: ChangeUp is a community built around a life-changing 12-module course. Each month we’ll take on a new area of your life, and you’ll learn and apply transformative tools to change your habits and get real results.
Where & When: ChangeUp will meet live on Zoom every Tuesday at 12pm PST. Immediately following each session, videos, exercises, and other course content will be uploaded to Teachable and accessible at any time. Students gain the most when participating in ChangeUp live, but can also access the content at their convenience as the course progresses over the year.
Start Date: January 18, 2022!
How Much: $49 per month
How Long: ChangeUp is designed to take you through a full life overhaul in one year, but it’s a no-obligation subscription —join or cancel at any time!
Why: To become the version of yourself you’ve
always wanted to be.
Check out what recent course grads have to say about ChangeUp...
Sandra S.
“My ChangeUp experience has been revolutionary. I can't believe how much I have grown in self-awareness, self-compassion, patience, and general calm. ChangeUp has helped me by giving me a fundamental understanding of neuroplasticity and the tools to implement meaningful change. If someone were thinking of joining ChangeUp, I would tell them to expect unexpected insights and connections, as well as a whole lot of love, camaraderie, sincerity, and support. I loved ChangeUp! It's brain boot camp in the best way possible! ChangeUp WILL improve your mental well-being, relationships (including the one with yourself) and set you up to achieve meaningful results.”
Jessica P.
"This is the best education about yourself you will ever receive. I have grown in every way imaginable and can see daily differences in how I show up and who I am. ChangeUp far surpassed my expectations! I loved every minute! It has helped me to become the person I wanted to be."
Sherifa B.
“The ChangeUp experience exceeded my expectations! I started the program because I wanted to form better habits. I was pleasantly surprised at how well-rounded and all encompassing the program is for a better life and a better you. The best part is that the program is that it is scientific and research based. With ChangeUp, you are a part of an awesome community of people that are ready to grow and you get to discuss your progress with them on a weekly basis. ChangeUp has helped me use tools that work to get out of self blame and to understand that I can change for the better if I want to. I've become unstuck. The most impactful tool I've learned is how to not be a victim to who I thought I was. This is a life changing course! I recommend it to everyone!”
Francka S.
“Change Up has been a personal highlight in a difficult year. I’ve grown in numerous ways especially with regard to practicing healthy habits, changing self-narratives, avoiding emotional hooks, and emotional honesty. For me, just the simple aspect of showing up and listening to others’ stories has been incredibly meaningful to me and has helped with my feelings of isolation. I have thoroughly enjoyed the experience. It’s a wonderful community!”
Vicenta B.
“My experience this year with ChangeUp has been amazing! I have grown so much as a person. When you join, you are going to learn lots about neuroscience and lots about yourself. To witness others' vulnerability in this psychologically safe space has been extremely impactful. I highly recommend it!”
Maggie D.
“This year has been a year of incredible life changes for me! I have taken the steps needed to move forward into the next chapter of my life. ChangeUp has been a wonderful guide for me in this process. I know I would not have made all these major decisions without this group! If you’re feeling stuck in your life, this course will give you the tools to understand yourself and to make the changes to help you get to where you want to be!”
Master The Ultimate Habit Tool Kit!
January: ATOMIC HABITS
You'll kick-off the year building your habits foundation by diving into the fascinating neuroscience behind what habits are, why we make them, and how to get better at them. This is a deep dive into habit architecture: You'll learn easy and concrete tools to set up habit triggers and habit tracking systems, avoid habit traps, and break bad habits.
February: MINI HABITS
Next, you'll deepen your understanding of the incredible power of starting small. Science has shown that Mini Habits are the best way to hack your brain and unleash the dormant motivation already inside of you. Getting good at this tool, you'll start feeling more confident and motivated than you ever have before!
March: ELASTIC HABITS
At this point, now that your habits are really starting to click, you can start to slowly increase the intensity.
With Elastic habits, you'll master the process of building a small, medium, and large version of every habit in your life, so you can keep your momentum by adjusting as you go. When it comes to habits, consistency is always more important than intensity. With this tool you'll get your habits to stick--for good.
April: EMOTIONAL HABITS
Now that you've mastered your behavioral habits, it's time to take your awesome new skill set and start applying it to specific areas of your life.
Did you know that emotions can be habits? This month, you’ll learn to stop being as emotionally reactive, start giving yourself permission to feel, increase positive emotions and deal constructively with negative emotions, gain emotional intelligence and emotional agility, and use mindfulness to observe your emotions instead of getting swept away by them.
May: THOUGHT HABITS
Yup, thoughts can be habits too--and when you change your thoughts, you can change your life.
This month you’ll upgrade your self-talk, rewrite your self-narrative, overcome limiting beliefs, and internalize a growth mindset. You’ll also learn how to stop self-sabotaging, so you can truly live your best life.
June: COURAGE HABITS
Do you have a habit of allowing fear to keep you from pursuing your dreams? This month you'll build your courage muscle. You'll learn to take action in the face of fear, stop letting fear paralyze you, and replace the worry and anxiety in your life with a courage habit.
July: STRESS HABITS
Whether you know it or not, your response to stress is habitual. This month you’ll learn to stop being reactive, calm down more quickly, and build stress resilience. You'll also discover coping mechanisms that work, instead of numbing stress with digital distraction, eating, or substance abuse. You'll also learn how to use habits to heal from trauma, and increase the strength of your body’s calming system by amping up your vagal tone and heart rate variability (HRV).
August: PRODUCTIVITY HABITS
Procrastination? Yet another behavior that's driven by habits!
This month you'll hack your motivation system, and discover just how easy it can be to get yourself to do hard things — again and again and again!
September: RELATIONSHIP HABITS
What kinds of habits drive your relationships? This month you'll dive into how you relate to other people. You’ll learn the habits that drive active listening, help other people feel seen, create psychological safety, and embrace vulnerability.
October: SLEEP HABITS
How are your sleep habits? Better sleep can make you more creative, more emotionally flexible, and a faster learner. You'll first learn to track your existing habits and then you’ll build a solid habit system for getting “quality” not just “quantity” sleep. You’ll improve your “sleep hygiene,” increase your deep sleep, learn to use power naps, and start sleeping your way to your best life.
November: "A LITTLE TOO COMFORTABLE" HABITS
Modern life is obsessed with making us more comfortable. But if you are interested in growth and personal development, it's time to embrace discomfort, do the hard thing, and build mental and emotional resilience.
This month, you'll establish the habit of pushing yourself out of your comfort zone with the goal of living a more growth-filled and meaning-rich life.
December: HAPPINESS HABITS
Your emotional habits create the lens through which you see the world. This month you’ll learn how to meaningfully boost positive emotions, train your brain to filter for the good, achieve states “north” of happiness (like flow), and make happiness your new normal.
You can join the ChangeUp experience at any time throughout the year.
It’s Time to Start Crushing Your Habits!
Hi there!
I’m James
I’m a brainhacker and brain coach. I’ve spent the last two decades studying the science of how change works and how to do it better. In 2019, I founded the Deep Change Project, and have been using myself as a human guinea pig to understand how to unlock human potential. I’ve also stretched myself beyond anything I’ve ever done before — I’ve been skydiving, learned how to surf, meditated on a busy walkway, broke countless social norms, faced down my fear of rejection, massively decreased my stress, rebuilt my relationships, overcame my OCD, rewrote my self-narrative, tapped into (unknown) reservoirs of creativity, tried every kind of neurotech imaginable, and launched a new company to solve the problem of behavior change. None of that would have happened without the Deep Change Project.
While I like to geek out on the science, my real passion is getting science out of the labs and into people’s lives. When I started the Deep Change Project, I knew this had to start with me. I had to show up 100%. I had to tell my whole story. I had to share what it looks like to try to live change. I had to be me.
What I’ve discovered in the last two years is that change is messy, it’s unpredictable, and it’s jaw-droppingly beautiful. If you allow yourself to lean into it, it’ll change your life forever.
I don’t have all the answers; most of them you’ll discover on your own. But just so you know a bit more about me, my love affair with the brain started out in the lab. I spent years doing research with some of the best scientists in the world, including Walter Mischel at Columbia (of the famed marshmallow experiments), Mark Brackett at the Yale Emotional Intelligence Center, and was the lab manager for Stanford psychologist Nalini Ambady. My research on self-efficacy, emotional intelligence, and snap judgments has been published in top scientific journals, such as JPSP and PLoS ONE.
I’ve spoken on stages ranging from Harvard to TEDx and have been fortunate enough to have my work featured by The New York Times, Fast Company, and Harvard Business Review. My wife and I spent six years building one of the only brain-based positive psychology curricula in the Middle East and trained thousands of Arab youth in partnership with Queen Rania of Jordan.
I’ve spent decades trying to understand what makes us tick and why humans thrive.
So while I can’t guarantee what your outcomes will be, if you allow yourself to lean into your own change journey, you’ll never be the same again. Your brain will start feeling as “sponge-like” as a child’s — you’ll learn faster, feel sharper, and start living your life by design.
It’ll be fun. It’ll be hard. And yes — you will change. But you’ll never know how unless you take the journey.
The good news is that you don’t have to do it alone!
Come join the ChangeUp Community and become a better 2.0 you. The person you’ve always wanted to become. The person you’re meant to be.
Come unlock your true potential!
