T. Colin Campbell Center for Nutrition Studies

Change Your Life With Atomic Habits

Creating lasting change, one small habit at a time

About This Course

Taught by Sharme Ridley, EdS, MEd, this 8-week course helps you harness the power of healthy habits to create lasting change. Small habits, when performed consistently over time, can profoundly impact our lives. It’s often the small habits that create big changes.

Learn how habits work and how to use them to achieve your goals. Discover strategies for making habits more obvious and the tools and techniques to cultivate desired habits. Find out how simple strategies can help you adopt good habits and gauge progress.

You will learn how to:

You will learn how to:

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  • Develop sustainable habits
  • Achieve your goals
  • Boost your productivity
  • Overcome obstacles
  • Improve your overall well-being

Course Overview

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8 Weeks

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60-75 Mins/Class

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Engaging group

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Live virtual

Who Should Enroll?

Who Should Enroll?

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Anyone looking to achieve lasting change and transformation should enroll in this course based on James Clear's book, Atomic Habits. This course is designed for individuals who are determined to break free from their old habits and create positive, sustainable habits that will lead to long-term success. Whether you want to improve your health, enhance your productivity, or develop better skills, this course provides practical strategies and actionable steps to help you make small but powerful changes in your daily routines. Regardless of your current habits or level of motivation, enrolling in this course will empower you with the knowledge and tools to build a solid foundation for personal growth and achieve remarkable results.

Course details


The Fundamentals of Habit Formation

This first lesson provides a foundation for understanding the importance of habits in shaping our behavior and identity. Featured expert Michael Como, BSN, MSN, CRNP, FNP, provides a comprehensive presentation, exploring the science of habit formation and the importance of identifying our current habits and recognizing James Clear’s “Four Laws of Behavior Change.”


Make It Obvious

This lesson focuses on the importance of making habits obvious in order to establish and maintain them. People often struggle to establish new habits because they lack awareness or visibility of the behavior they want to change. We will learn steps to make our desired habits more visible and salient, such as by creating visual cues, setting reminders, or changing our environment to make the habit more prominent.


Make It Attractive

This week, we will explore the second law of behavior change, “Make It Attractive,” which focuses on the role of motivation and rewards in habit formation. We will discuss the power of immediate rewards and the importance of linking positive emotions with the desired behavior. We will also talk about the concept of temptation bundling, the role of social influence, and the impact that the people and culture around us can have on our habits.


Establishing Habits Through Changing Beliefs

This session contains the first of a two-part presentation by featured expert, Adriana Cortés, MD, MIPH (Hons), who will discuss the importance of our beliefs in our daily actions and how these determine the habits we adopt moving forward. You will understand the key factors to induce a change of beliefs and what are the main beliefs we need to change. Dra Cortés also connects the topic of habit-formation to the ability to become successful with adapting easily and fully to a whole food, plant-based way of eating. When beliefs are changed in people's minds, habits are transformed.


Make It Easy

Dra Adriana Cortés will continue her presentation on beliefs and how they relate to habit-formation. This class will then emphasize the importance of making it easy to establish new habits. By focusing on making the initial establishment of the habit as easy as possible, individuals can increase their chances of success in the long term. Ultimately, we will learn that by making a habit easy, we can create a positive feedback loop that reinforces the behavior and makes it more likely to stick.


Make It Satisfying

We will explore a comprehensive framework for habit formation, emphasizing the importance of celebrating small wins and creating immediate, meaningful rewards. By doing so, we can build momentum, create positive feedback loops, and stay motivated to continue working towards our larger goals.


Making Habits Stick

This class is focused on how to create lasting change by sticking to habits that are formed. Featured expert Tara Cannon, DNP, MSN, RN, MCHC, will discuss how to curb those strong urges to avoid slipping back into old behaviors. During this session, you will learn to manage your environment, use rewards, continue to substitute, and get support!


How to Go from Being Merely Good to Being Truly Great

In the final week of the course, we will learn how to achieve exceptional results by mastering the art of continuous improvement through small, incremental changes and by adopting a growth mindset that embraces challenges and failures as opportunities for growth.


Sharme Ridley, MEd, EdS

Sharme Ridley, MEd, EdS

Sharme Ridley, MEd, EdS, is Education Coordinator for the T. Colin Campbell Center for Nutrition Studies (CNS) and serves as one of the hosts for CNS Kitchen. Sharme is a Rouxbe certified plant-based cooking professional who specializes in creating Creole-inspired dishes. Overcoming a host of health issues after adopting a plant-based diet, she now inspires others to follow a whole food, plant-based (WFPB) lifestyle through her efforts with Plant Based Atlanta, a PlantPure Communities pod, and Atlanta Creole YouTube channel, where she offers WFPB cooking demonstrations. Sharme earned the CNS eCornell Plant Based Nutrition Certificate and is a Licensed Food for Life Instructor with the Physicians Committee for Responsible Medicine (PCRM). She is a retired public school teacher with a B.S. in Secondary Education, a M.S. in Educational Administration, and an EdS in Curriculum and Instruction.

Featured Experts

Tara Cannon, DNP, MSN, RN, HWC

Tara Cannon, DNP, MSN, RN, HWC

Tara Cannon is a doctorally prepared nurse with a background as a nursing professor, master certified health coach, registered nurse, and Food for Life instructor. Her company Tara Cannon LLC aims to empower individuals through education and health, coaching clients toward a plant-based lifestyle. She has been plant-based since 2017 when she was motivated by the desire to have a healthier pregnancy and ended up experiencing several health benefits. The plant-based lifestyle was also critical for improving her daughter’s health after she was diagnosed with sickle-cell disease. Dr. Cannon believes this lifestyle can close the healthcare disparity gap that many experience.

Michael Como, BSN, MSN, CRNP

Michael Como, BSN, MSN, CRNP

Michael Como is a Family Nurse Practitioner who lives in the greater Philadelphia area of Pennsylvania. He received his undergraduate Bachelor in Science of Nursing from Villanova University and his Masters in Science of Nursing from LaSalle University. In his 10 years of healthcare service he has worked in areas ranging from the operating room to acute in patient rehabilitation. During this time, Michael has seen first hand the devastating and often preventable effects the Standard American Diet (SAD) has had on his patients and their families. Michael is now the owner of Primary Prevention Center located in Newtown, Pennsylvania where he has devoted his career to helping his patients modify their lifestyle by incorporating a whole-food plant-based diet, stress management techniques, and exercise.

Lillie Rosenthal, DO

Lillie Rosenthal, DO

Lillie Rosenthal is a New York City-based integrative pain management physician, speaker, author, and host of the podcast “Power to the Patient.” She specializes in physical medicine, rehabilitation, and non-surgical orthopedics. She offers a comprehensive treatment plan that optimizes her patients’ health, well-being, and functional goals. Her personalized, evidence-based approach to lifestyle medicine treats pain at its root cause.


Being able to be in a community with others who were interested in building positive habits was invaluable. Sharme gave us opportunities to journal, share in our small group, and presented the information in an easy-to-understand format. Since taking the class, I have implemented several of the strategies, like the 2-minute rule, to create habits that help me live my best life.

—Julie Johnson

If you have ever wondered why you lose your keys, why you are not able to honor your New Year's resolutions, or why it can seem like you are not gaining ground in life, then this is the course for you. Shame’s discussions of the Laws of Behavior Change were expressed in an exciting manner, which made the class very interesting. I use the information gleaned from the course almost every day.

—Dave Wanner

Since taking the course, I have put new simple habits in place. I feel confident because I have acquired the knowledge and the tools to make bigger changes and also to let go of habits that were not serving me anymore. Don't hesitate; take this course. It is worth it!

—Sylvie Gionet Doucet

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