Science-Based Habit Change Coaching
Most people don’t fail because they’re lazy. They fail because life is heavy. Days feel rushed, motivation fades, and old routines pull them back. Even when someone truly wants to change, willpower alone rarely lasts. Studies show that more than 80% of habit goals break within the first 30 days, leaving people frustrated and stuck in the same cycle again.
But change becomes easier when you stop trying to do it alone. With the right structure, weekly guidance, and science-backed routines, habits start to stick. Real progress appears when someone helps you stay steady on the days you feel tired, overwhelmed, or unsure what to do next.
That’s where our habit change specialists, Ben Laumann and Sebastian Flack, step in. With years of coaching experience and proven behaviour-change methods, they help you turn small actions into lasting routines. Their approach is simple, supportive, and built around how real people live—not how they should live.
How Habit Change Coaching Works?
Our Habit Change Coaching is designed to help you build habits that last. It doesn’t rely on willpower alone. Instead, we focus on small, manageable actions, daily tracking, and regular guidance so that change becomes natural and achievable. Here’s how it works:
-
The first step is understanding you. Ben Laumann and Sebastian Flack start by asking simple but powerful questions about your routines, challenges, and goals. We look at your current habits, identify triggers, and score behaviours to find patterns that hold you back. This helps us create a plan that is realistic and tailored just for you.
-
Once we understand your habits, we create an 8-week plan designed to make change stick. Each week has a clear focus, breaking your goals into small, achievable micro-habits. We adjust your environment to make good habits easier and bad habits harder. Accountability is built into the plan, so you always have support and guidance while progressing steadily.
-
Every day, you spend just 2 minutes checking in on your habits. This simple routine helps you notice progress and stay accountable. We track your data carefully, so you can see trends, wins, and areas that need attention. This makes your progress measurable and keeps you motivated, unlike general advice or apps that leave you guessing.
-
Every week, you meet with Ben or Sebastian to review your goals, discuss your progress, and solve obstacles. We focus on strengthening habits that are working, adjusting those that aren’t, and keeping you accountable. These sessions make sure you never feel lost or stuck.
-
Our coaching doesn’t stop at 8 weeks. We guide you through reinforcement strategies so that new habits become permanent. You learn how to maintain momentum, adapt to life changes, and keep old patterns from returning. By the end, your new routines feel natural and sustainable — not forced or temporary.
8-Week Habit Transformation Plan
-
Week 1 — Assessment
We start by understanding your current habits, routines, and challenges. Ben Laumann and Sebastian Flack identify patterns that hold you back and set clear, realistic goals for your transformation.
-
Week 2 — Environment Reset
Your surroundings have a huge impact on your habits. We help you adjust your home, workspace, and daily routines to make good habits easier and bad habits harder.
-
Week 3 — Trigger Understanding
We map out the cues that trigger old habits. By recognising what sparks unhelpful routines, you gain control and start replacing them with positive actions.
-
Week 4 — Micro-Habits
Big goals are achieved through small steps. This week, we introduce simple, manageable micro-habits that fit seamlessly into your day, building consistency without overwhelm.
-
Week 5 — Consistency Building
Consistency is key to habit change. We focus on keeping your new habits daily and weekly, using tracking tools, check-ins, and accountability to reinforce progress.
-
Week 6 — Behaviour Reinforcement
By now, your new routines are forming. We strengthen behaviours with reward strategies, reminders, and cognitive techniques so your habits become automatic.
-
Week 7 — Habit Expansion
Once your core habits are solid, we guide you to expand them. This could mean adding new routines, increasing frequency, or connecting habits for greater impact.
-
Week 8 — Long-Term Maintenance
The final week is about sustaining change. You learn strategies to prevent setbacks, adapt your habits to life’s changes, and maintain progress long after the programme ends.
The Science Behind our Method
Our coaching is not based on guesswork or motivational slogans. It is built on real science that explains how habits are formed and how they can be changed. By understanding these principles, you can make lasting changes without relying on willpower alone. Ben Laumann and Sebastian Flack ensure that every habit you create is backed by evidence, personalised to your life, and sustainable for the long term.
Behavioural Science
Every habit follows a pattern. Behavioural science shows that our brains respond to cues, routines, and rewards. By studying these patterns, we know exactly how to replace old habits with new, positive ones.
Cognitive Reframing
Your thoughts shape your habits. Cognitive reframing helps you see challenges differently, turning “I failed again” into “This is a step toward learning and improvement.” This mindset keeps habits going even when life gets tough.
ACT Principles
ACT helps you accept challenges instead of fighting them. It teaches you to focus on what truly matters, so you take action even when motivation is low or emotions are high.
Habit Stacking
We link new habits to existing ones. For example, if you already drink coffee every morning, we might add a quick breathing exercise immediately after. This makes habits easier to remember and maintain.
Implementation Intentions
Small, clear plans make a huge difference. For example, saying “After I brush my teeth, I will do five minutes of stretching” makes it easier to stick to new habits. Planning these “if-then” actions significantly increases success.
66-Day Habit Formation Research
Studies show that, on average, it takes around 66 days for a new behaviour to become automatic. Our coaching builds habits in small, manageable steps so they stick long after the programme ends.
Who This Coaching Helps?
This coaching is designed for people who want to change, but feel stuck repeating the same patterns. It helps anyone who starts strong, loses motivation after a few weeks, or struggles to stay consistent when life gets busy. Many of our clients are hardworking, caring people who simply need structure, support, and a plan that fits their real life.
It’s especially helpful if you:
➤ Want healthier daily habits but don’t know where to begin
➤ Keep slipping back into old routines
➤ Feel overwhelmed by work, family, or stress
➤ Start new goals but find it hard to stay consistent
➤ Want to improve focus, confidence, or wellbeing
➤ Need accountability from someone who understands b
➤ Are tired of quick fixes and want a system that actually lasts
Why Most Habits Fail?
Most people don’t fail because they are weak — they fail because habits run on an automatic cycle. When stress, tiredness, or old patterns take over, the brain chooses what feels easiest, not what is best.
Every habit follows the loop: Cue → Routine → Reward. If the cue and reward stay the same, the routine repeats — which is why “trying harder” rarely works.
Willpower also fades quickly. After a few hours of resisting temptation, decision fatigue sets in. With around 35,000 decisions a day, the brain eventually picks the easiest option by default.
Emotions like stress, boredom, or loneliness trigger old behaviours too. And the environment shapes nearly half of daily actions — clutter, notifications, junk food, and screens make good habits harder.
That’s why our coaching doesn’t rely on willpower. We help you change the full system — cues, routines, rewards, emotions, and environment — so better habits become natural and easier to maintain.
What Makes This Coaching Different?
Not all coaching programmes are the same. Many give advice, but few provide a complete system that actually changes behaviour. Here’s what sets our Habit Change Coaching apart:
Daily Micro-Tracking: Track your habits every day in just a few minutes. Competitors rarely show exactly how to measure progress.
Visual Progress Reports: See your improvements in charts and graphs, so you always know how far you’ve come.
Real-Time Accountability: Ben Laumann and Sebastian Flack support you with regular check-ins and reminders to keep you on track.
100% Personalised: Every plan is tailored to your routines, challenges, and goals — not generic advice.
Behaviour-Based System: We focus on changing behaviour, not relying on motivation, which is often unreliable.
Focus on Identity Shift: Instead of temporary fixes, we help you become the kind of person who naturally follows healthy routines.
What You Get in This Coaching Programme
When you join our Habit Change Coaching, you get more than advice. You get a complete system designed to help you build habits that actually stick. Here’s exactly what you receive:
➤ Included Tools
We give you all the tools you need to take control of your habits:
Habit Tracker (PDF + Digital): Track every small action and see your progress clearly.
Weekly Habit Scorecard: Review wins, challenges, and patterns to keep moving forward.
Personalised Habit Roadmap: A step-by-step plan built just for you.
Trigger-Replacement Worksheets: Identify what causes old habits and replace them with positive actions.
Accountability Checklists: Keep yourself on track every day, with clear steps to follow.
➤ Support Features
You’re never on your own. Every client gets real-time support to help you stay consistent:
Weekly Coaching Calls: Meet with Ben or Sebastian to review progress, solve problems, and strengthen new habits.
Unlimited Text/Email Support: Quick guidance whenever you need it.
Progress Reminders: Friendly nudges to keep your goals on track.
Accountability Nudges: Small, daily prompts to make sticking to new routines easier.
➤ Bonus Resources
To make sure your habit change lasts, we also include extra resources that competitors don’t offer:
“Habit Reset” Emergency Guide: A step-by-step plan for when old patterns creep back.
Productivity Templates: Simple tools to organise your day and make new habits effortless.
Lifestyle Routines: Sample routines that help your habits become natural parts of life.
Real Client Stories & Measurable Results
Our coaching is not just theory — it delivers measurable change. Below are client examples guided by Ben Laumann and Sebastian Flack.
Overcoming Procrastination
Consistent Workout Routine
Reducing Social Media Distraction
Testimonials
Frequently Asked Questions
Your habits shape your day, your week, and ultimately your life. Every small change adds up to big results — but you don’t have to do it alone. With guidance from Ben Laumann and Sebastian Flack, you can finally break old patterns, build routines that stick, and feel confident in your progress every step of the way.