You know what to do. The problem isn’t lack of information.
Here’s the truth: It’s not that you lack willpower or discipline. The problem is finding a way to make your desired habit and lifestyle changes work and be sustainable long-term.
You start, and when life gets chaotic? Momentum dies.
Change feels hard because we think the missing piece is more effort.
The Stages of Change model, a proven framework in behavior change science, shows us that that change follows predictable patterns and there is essential processing that happens in stages. What works in one stage of change can actually backfire in another – and when we skip it, nothing sticks.
The good news? Once you know the right strategies to apply for your stage, there is a new path forward.
OUR PHILOSOPHY
How you sleep, how you handle stress, what you eat, how you move, and who and what you’re surrounded by shape how you feel. There’s no shortage of advice telling you what to eat, how to move, and what habits to build. The missing piece was never more information. It’s having a way to actually follow through on habit change without burning out, falling back into old patterns, or waiting for the ‘right time’ that never comes. We guide you through a proven framework for behavior change that builds the commitment and internal readiness so you can start, and sustain, the change you want to make.
Our coaching is informed by a holistic approach to health: looking at the whole person, understanding your obstacles and what holds you back, and supporting you to make changes that bring you greater well-being and meaning.
You’re not sleeping the way you used to – whether it’s racing thoughts when you are trying to fall asleep, insomnia at 2 am, or the feeling that you just can’t get enough rest – when sleep is off, most other things feel harder.
It’s not that you can’t handle pressure – it’s that the pressure never stops. Financial strain, work demands, family responsibilities – chronic stress can keep you stuck in the same patterns no matter how hard you try.
Food is deeply personal. It’s nourishment, comfort, memory, and connection all at once. It’s also central to metabolic health, and how people experience their energy, mood, and long-term well-being. The problem usually isn’t knowing what to eat. It’s making nutritious choices work inside a life without guilt, restriction, or starting over every Monday.
Your surroundings shape your habits more than willpower ever will. The spaces you live and work in, the people around you, the cues your environment sends, all of it is either making change easier or quietly working against it.
Whether you’re trying to get back to it, stay consistent, or build on what’s already working – movement is one of the first things to slip when life gets demanding. Sustainable movement isn’t about perfect routines. It’s about finding what works inside the life you’re actually living.
The people in your life aren’t a nice-to-have. They’re part of your health. Feeling unsupported, isolated, or drained by the people around you makes every other change harder, and it’s one of the things people are least likely to name as a barrier.
The Shift Collective community exists because shared experience, connection, and accountability aren’t extras. They’re part of how change actually lasts.
Research from the World Health Organization shows that up to 80% of the most common chronic diseases are preventable through lifestyle changes.
The healthcare system gives you what to do, but not how to do it.
Most people already know they need to adopt healthier habits, but can’t make it work in a way that fits their life. It can feel like you’re the problem, even though you were never given the support to make it work.
That’s what we’re here to help you do.
Thinking of better health and well-being shouldn’t feel like punishment. No more constant cycles of guilt or caught in a list of “shoulds” that leave you feeling exhausted. This isn’t a quick-fix band-aid solution. Our aim is a repeatable, evidence-based process, built to meet you where you are and set a foundation you can use for whatever change comes next.
Take the free 5-minute Shift Assessment, and get your personalized Shift Blueprint strategies matched to exactly where you are.
Take the 5-minute assessment.
There’s no wrong stage, and no pressure to act.
Discover your stage, your change style, and strategies that fit.
Apply strategies that fit your life and your unique barriers – whether you’re still exploring, preparing, actively changing, or maintaining what’s working.
Your brain doesn’t adopt new habits or break existing ones through constant willpower or external motivation alone. Safety, readiness, and the right internal conditions matter more than willpower. Our framework works with how you process change best.
We combine behavior change coaching with the stages of Change and modern neuroscience in a unique way: using the stages as a self-awareness framework to build genuine readiness, then guiding you through a structured coaching process that supports how habits form – at your pace, on your terms.
The result is a calmer, more sustainable path. One that feels less like fighting yourself and more like moving in the right direction.
Most of what you do each day runs on autopilot - familiar patterns your brain defaults to without thinking. Our framework helps you work with those patterns, not against them.
It's not a lack of discipline or willpower. Ironically, the very act of change in itself causes some temporary stress. Research shows that stress and unresolved distress are fundamental factors in why people struggle to sustain change. We help you address your relationship with stress and how it impacts what matters to you most.
We don't tell you what to do. We offer a coaching process grounded in stages of change theory, self-determination theory, and positive psychology, so you can forge your own path that builds the confidence, commitment, and consistency that make change last.
In the late 1970s, researchers studying people making hard changes made a surprising discovery: Successful changers didn’t rely on willpower alone, and they didn’t even start with high motivation. Instead, they moved through predictable stages, where motivation, readiness, and confidence build gradually over time.
This became the Stages of Change model, validated by over 40 years of research studies across health behaviors, addictions, and personal development.
This evidence-based framework shows that lasting change begins long before action ever starts. People move through five predictable stages – each with its own mindset, readiness level, and strategies – and what helps in one stage often backfires in another.
Dr. Prochaska’s book, “Changing to Thrive,” translates his clinical framework for individuals who want to navigate meaningful change. That’s the spirit our programs are built on. (There is no endorsement, sponsorship, or affiliate relationship.)
MyTimeline™ takes Dr Prochaska’s clinical framework one step further, adapting the stage names into everyday language that’s easier to recognize in your own life. Meet your stages:
Want to learn more about each stage? See the FAQs →
Your stage of change is not a judgment, not a personality type.
Your stage reflects how prepared you feel for the changes you would like to make today. Just an honest picture of where you are and what moving forward looks like from here.
This isn’t a quick fix, but it is a repeatable process that works for every starting point.
Once you know your stage, the strategies that help you move forward become clear.
By working with your stage, change starts feeling less forced and more natural.
Working long hours with a packed schedule? You prioritize what's most important for you with strategies built for low bandwidth - not a rigid plan demanding hours you don't have.
If nothing has stuck before, the approach wasn't wrong - the timing was. This framework helps you understand why, so you stop repeating the same cycle..
That's a stage too - and it has its own strategies. No pressure to act. Just tools to explore what change could look like for you
Staying there is its own challenge. We help you protect what you've built to prevent burning out or losing ground.
This work takes time. What we offer is a process. One that starts wherever you are, whether that’s your sleep, your stress, your nutrition, or something you can’t quite name yet, and keeps building from there. We help you build something that you can still draw from whether it’s six months or six years from now.
Learn how to get started on your own. The Foundations for Sustainable Change course is the missing link that helps you build the tools and skills to navigate change, at your own pace.
Everything you need to know about MyTimeline Health, our approach, and how we can help you.
We combine behavior change coaching with the Stages of Change framework and modern neuroscience in a distinct way.
We use the Stages of Change as a roadmap for building genuine readiness, supporting the conditions clients need to form new habits more naturally, closing the knowing-doing gap, and strengthening the commitment and confidence that make sustainable change possible. Our approach is grounded, in part, by Dr. Prochaska’s Changing to Thrive, written specifically for people navigating meaningful change. (There is no endorsement, sponsorship, or affiliate relationship.)
We then layer in evidence-based behavior change coaching practices informed by modern neuroscience, helping you work with how you respond to stress and build new patterns over time, because stress isn’t separate from the change process. It’s part of it. Under stress, the brain defaults to familiar routines, sometimes reinforcing the very habits we’re trying to shift. Our approach addresses this directly, building the skills and tools to work with stress rather than be derailed by it, because that’s what makes habit and lifestyle shifts actually hold.
We don’t do motivational cheerleading. You can’t sustain change on willpower and positive thinking alone. You probably already know your patterns and what tends to derail you – the missing piece is having the right tools and strategy to stay the course when it happens.
The Shift Collective community exists for celebrating progress, accountability, shared learning, and the reminder that you’re not alone in this. Community isn’t just a perk; it’s part of how change actually lasts.
No judgment. No pressure. Just strategies that work for your stage, your constraints, and your timeline.
This free assessment is a self-guided starting point for anyone curious about where they are in the process of change, whether you’re just becoming aware of a pattern that no longer serves you, or you’re actively planning or taking action on something new.
Here’s what it delivers:
Understanding the Stages of Change – what happens in each stage and what it means for you.
The 12 stage-matched strategies for change – the evidence-based strategies that help you work through each stage, and when to apply each one.
Your Personal Change Profile – your current stage of change, your unique barriers and patterns (and what often derails progress for people where you are), your core motivations (what truly matters to you, so your goals align with your values), and how to recognize when you’re ready to move to the next stage.
Your Stage Strategy Workbook – stage-specific exercises to put the framework into practice.
Resources & next steps – where to go when you’re ready to take it further.
It works best if you’re open to gentle self-reflection and want a clear, practical starting point that fits your real life.
You already know what you need to do. This assessment helps you see why, and gives you a few first steps to try.
It’s not about forcing yourself into action before you’re ready. It’s about getting a clear look at what the right strategy for your stage could feel like.
It depends on where you are in the process and the complexity of the change. Some people are already close to action and see shifts quickly. Others are in earlier stages where the work is about building awareness, exploring options, and developing readiness – and that’s equally important (and often invisible) work.
The Stages of Change research shows that people who rush to action before they’re ready are more likely to cycle back. The ones who take time to build a solid foundation in each stage are the ones more likely to sustain it.
Our framework helps you know exactly where you are, what work matters most right now, and when you’re genuinely ready for the next stage – so you’re not guessing or forcing it.
But here’s what matters: the time will pass either way. A year from now, will you be in the same place you are today, or will you look back that you gave it your best?
The difference is in the approach: quick fixes that fade, or foundations that last.
This works for ALL stages. Here’s how each stage benefits:
Observer: Build awareness and explore what’s possible without pressure to act.
Thinker: Explore what change could look like without committing to anything.
Navigator: Move past perfectionism and planning paralysis to actually start.
Creator: THIS is the most demanding phase. You’re actively rewiring your brain and building new habits. You need strategies to sustain consistency when motivation fades, and life pressures get in the way.
Guardian: You’re not out of the clear yet. Many people abandon the tools that got them here, but you can’t drop them completely — they need to be adapted for long-term sustainability without burnout.
The truth: We’re all in different stages of change for different habits and areas of life.
Our approach is built on a proven, repeatable framework (an adapted version of the Stages of Change model). It includes the structure, tools, and stage-specific support to help you create change that lasts, at your pace and focused on your priorities.
Therapy treats mental health conditions. It addresses clinical issues like depression, anxiety, or trauma. It’s provided by licensed mental health professionals and focuses on healing past wounds and enhancing wellbeing.
Coaching acknowledges your past as important context, but asks different questions. Instead of “Why did this happen and how do we heal it?” we ask “What did you learn from this and how can you use it moving forward?” We believe the past does not necessarily inform your future – it’s not something to fix, it’s data to understand.
Our Program is future-focused:
If you have mental health concerns, start with therapy. If you’re mentally healthy but stuck in your change journey, we can help. Many people do both – therapy to heal, our program to build. We welcome working alongside your therapist and will refer out when needed.
You may have failed before, but the real problem was likely the approach. It’s in the mismatch between the fast-action, one-size-fits-all expectations so many of us grow up with, and the reality of how lasting change actually happens for people in real life with real challenges.
MyTimeline is grounded in the Stages of Change framework, one of the most researched models in behavioral science, used by coaches, therapists, and health professionals worldwide. We’ve taken that clinical framework and made it eaiser to work with and use in your everyday life.
Our free assessment helps you identify your current stage and offers stage-matched strategies. Our programs help you identify your priorities and habit change science that works for where you are right now.
You haven’t failed. You’ve been using approaches that were never designed for where you actually are.
The fear of failing again is real – change takes time, effort, and courage. But failure itself isn’t the real barrier. The stress, shame, and demoralization we feel around change and failure – those are what keep us stuck.
Society often pushes the idea that change is about willpower, discipline, and “just doing it.” That if it’s not happening, it must be a personal shortcoming. But those expectations are simply wrong.
From a neuroscience perspective, “failure” is actually feedback. Your brain learns from what doesn’t work.
You don’t have to keep measuring yourself against that outdated story. We support you in making changes that feel aligned, realistic, and sustainable for you. We expect setbacks. We plan for them. We use them.
Moving backward isn’t failure. It’s the reality of how change often works.
The real question is: “What if you had a process and support that worked this time to make the change you want to see?”
Coaching might be right for you if:
Our work draws on five frameworks from psychology and behavior change research, used in healthcare, therapy, and organizational change for decades:
Stages of Change Model – You get strategies that match your readiness for change. Where you are determines what works for you. Learn more about the research behind the Stages of Change in Dr. Prochaska’s book, Changing to Thrive.
Self-Determination Theory – Discover what you actually want (not what you “should” want). We support you in identifying your intrinsic motivation.
Motivational Interviewing – Through guided exploration, you build your own reasons for change. Your goals, your why.
Positive Psychology – Build the life you want, not just fix problems. Identify what brings meaning and purpose, leverage what already works, and use your strengths as the foundation for lasting change.
Appreciative Inquiry – Instead of just fixing what’s broken, you focus on what’s working and what’s possible. Through constructive questions, you envision your future and build on your successes rather than just solve problems.
You do the hard work. We provide the support that helps you pursue your goals, change your patterns, improve skills, and create lasting change.
As a National Board Certified Health and Wellness Coach (NBC-HWC), my practice follows the NBHWC Health & Wellness Coach Scope of Practice. Health and wellness coaching supports clients in making lifestyle behavior changes that align with their own values, goals, and vision for their health and well-being.
Within scope: behavior change support, lifestyle coaching, goal setting, values exploration, stress management strategies, whole-person wellness, and evidence-based resources and information.
Outside scope: diagnosis, treatment, prescription, psychological therapeutic intervention, nutritional planning, exercise prescription, or interpreting medical data. If something falls outside this scope, I will refer you to the appropriate professional.
You can read the full NBHWC Scope of Practice here.”
mytimeline shift Blueprint
Take a free 5-minute assessment and get your Shift Blueprint, a guide to habit and lifestyle change built on the Stages of Change and other evidenced based coaching frameworks.
Your Shift Blueprint includes:
✓ Understanding the Stages of Change – what each stage looks like and what it means for you
✓ The 12 stage-matched strategies for change – so you know exactly which strategies to use at your specific stage
✓ Your Personal Change Profile – your readiness stage, barriers, motivations, and how you naturally approach change
✓ Your Stage Strategy Workbook – stage-specific exercises to put the framework into practice
✓ Resources & next steps – where to go when you’re ready to take it further
Free. Instant results.