Simple Habits Program

Small changes. Real results. No overhaul required.

Twelve weeks. One small habit at a time, sent straight to your phone. For women who want to feel better and lose weight without turning their whole life upside down to do it.

Enrollment is open September 13 through September 26. We start Sunday, September 27.

Closed.

$97 for twelve weeks. Limited to 30 women.

Sunset over calm water with balanced stone cairn on wooden pier; Simple Habits Program – "The secret to success is not about doing something big; it's about doing something small consistently over time." – Darren Hardy

You already know what you should be doing

You have done the diets. Maybe more than a few.

You have downloaded the app, bought the water bottle, and made the list. You have started on a Monday more times than you can count.

And then Tuesday happens. Somebody needs a ride. Work runs long. You eat standing up, go to bed too late, and tell yourself you will start again next week.

Meanwhile the weight is not moving. You are tired in a way that sleep does not fix. And the gap between what you know and what you actually do keeps getting wider.

That is not a discipline problem.

You are not lazy and you are not failing. You are a capable woman running a full life on an empty tank, trying to change ten things at the same time.

Ten things at the same time does not work for anybody.

One habit. One week. That is the whole method.

Every Sunday you get one theme. Just one. Small enough that you can do it on your worst week, not only your best one.

Then you decide what it looks like in your life. During hydration week, one woman filled three jars before bed. One needed hers ice cold or she wouldn’t drink it. One switched to herbal tea because plain water was never going to happen for her. Same theme, thirty different lives.

You text me what you’re doing. I text back.

Twelve weeks later you’re not doing one big overhaul you’ll abandon in February. You’re doing small things you barely have to think about anymore, and you built every one of them around your own week.

Small shifts. Big impact.

Progress over perfection.

I love not being the one to make the decision of what habit to pick. I make so many decisions all day every day.

How the program works

It comes to your phone. That is where you already are.

Sunday

Your new habit arrives, along with a wallpaper-sized image you can set as your phone background so you see it all week.

Wednesday

A fun fact, a way to make the habit easier, or a little encouragement to keep it going.

Friday

One question from me: what are we celebrating this week? You text me back. I read every one.

A few of the wallpapers from the last round of the Simple Habits Program

Mountain scenery with reminder to take a deep breath. simple habits program week 1
Sunrise over an ocean with reminder to stay hydrated. Simple Habits program week 2
footprints in the sand along an ocean wave. Text reads "move" simple habits program week 11

No login. No course platform. No password to hunt down. No videos to fall behind on.

What you get

  • Twelve weeks. Twelve habits. One at a time.
  • About three text messages a week, every week.
  • A phone wallpaper for each habit so you see it without trying.
  • A PDF calendar to track your progress.
  • A real person on the other end of the text. I read and answer your replies myself.

A few of the habits

Six of the twelve, so you know what you are getting into.

Stay hydrated

Never eat a naked carb

Daily veggies

Strength

Move

Sleep

None of them require a new grocery budget, a gym membership, or an hour you do not have. Every one of them is small enough to do on a bad day.

This is for you if

  • You know what you should be doing and cannot seem to make it stick.
  • You are tired of starting over every Monday.
  • You want to lose weight without living on a diet.
  • You want something small enough to do on a bad week.
  • You would rather make one decision than fifty.
  • You want to feel better without rearranging your whole life to do it.

This is probably not for you if

  • You want a meal plan, a calorie target, or a workout program. This is not that.
  • You want fast results. This one is built to go slowly on purpose.
  • You are outside the US or Canada. My texting service does not reach you.

Why we start in September

People ask why I don’t just run this in January.

I have thought about it. January is easier. Everybody is motivated in January.

But I have watched what happens after. You go all in on the first, you change six things at once, and somewhere around the middle of February you are back where you started, feeling worse about yourself than when you began.

I would rather you learn these habits now, while life is normal and a little bit hard.

We will go through Thanksgiving and early December together. The church potlucks, the cookie plates, the week you are traveling and nothing is where it should be. You will practice these in real life instead of in a quiet January when nothing is going on.

By the time January gets here, you will have been doing this for twelve weeks. You can just keep going.

What past participants said

These are their words, unedited. Because each person customizes the Simple Habits for themselves, your results will not be the exact same as anyone else.

I have put more thought into what I’m putting in my body and how I care for it, such as the water I’m drinking, the snacks I’m reaching for, and what I’m doing before bed. I have started to feel lighter and have developed a greater care for my body and mind.

Megan

I liked the idea of having help building small habits in small ways that ultimately equal to big changes in the long run. It is hard for me to look at the big end goal and know how to break it down into smaller, more manageable habits to create the long term change I’m looking for. This program helped me do that.

DL

I think so many of us know what we ‘should do’ but it seems so overwhelming. To have it present in a simple way and not need to tackle everything at one time was helpful. Honestly I didn’t follow through as I should have. I’m terrible about that. I just enjoyed the simplicity of it and would love to do it again.

Lori

Weekly reminders via text are such a great way for a busy Mom to make micro lifestyle changes that can last a lifetime. You learn in ways you can truly implement.

Liz

I implemented less than I wanted, but even when I didn’t ‘do’ everything, the texts and reminders and the asking for my input were VERY HELPFUL in keeping healthy choices top of mind instead of going months without focusing.

Liz

I’ve found that I can find ways to fit little things in, like lunges from the bathroom back to my office, add an extra veggie, and make water a priority. There’s times when I do one of our healthy habits without thinking about it. And that’s exciting.

Dara

Having a cheerleader is the only method that is successful for me. You have that unique balance of both celebrating progress even if small while still challenging me to try harder and keep going. It’s definitely a rare and valuable approach.

Ruth

The only barrier I found was my own limits in participating. However I never felt pressured or shamed if I had to do less at times. I received the same upbeat and cheerful attitude that inspired me at the beginning.

Ruth

I liked the one new habit a week. That way, I could concentrate on one habit, then add on another each week. I was drawn to the program to help with lifestyle changes to improve my quality of health and sleep. I’m still using your helpful ideas and habits.

Susan

Thirty women. That is the whole group.

Every Friday I ask what you are celebrating, and when you text back, I answer. Not a bot. Not an assistant. Me.

That is the part women tell me made the difference, and it is the part that does not scale. Thirty is what I can do well.

This is also the last time the program runs as a twelve-week cohort with a start date and a finish line.

Join the Simple Habits Program

$97 for twelve weeks. That works out to about eight dollars a week.

Thirty spots. Enrollment closes Saturday, September 26. We start Sunday, September 27.

Closed.

Twelve weeks, September 27 through December 19.

Esther Yunkin, RN and creator of the Simple Habits Program and host of the Health with Hashimoto's podcast stands outside in a mountain meadow

Who is sending these texts

Hi. I’m Esther.

I’m a registered nurse. For twenty-five years I have worked in nearly every setting a nurse can work in, and in all of them I watched people get handed a prescription and nothing else. No explanation. No next step. Nothing they could actually do on a Tuesday.

I also live this. I have four boys, a busy house, and my own health to manage. I know what it is to read everything and still not do the small thing.

So this program is not me telling you what you already know. It is me handing you one small thing a week and staying with you while you do it.

You are the CEO of your own health. My job is to make the next step small enough to take.

Esther

Simple Habits Program FAQ

Sunset over calm water with balanced stone cairn on wooden pier; Simple Habits Program – "The secret to success is not about doing something big; it's about doing something small consistently over time." – Darren Hardy

One habit. One week. Twelve weeks from now.

You do not have to be ready. You just have to start with something small enough that quitting feels harder than continuing.

That is the whole idea.

closed.

$97. Thirty spots. Enrollment closes September 26.

The information in the Simple Habits Program is educational and informational only. It is not medical advice and does not replace care from your own healthcare professional. Please discuss any changes with your provider. These statements have not been evaluated by the FDA.