The 1% Good Club: Tiny Daily Habits for a Happier, Healthier You - with Cooper Chapman
by Kristina Karlsson
Why small steps create big change
If you’ve ever felt like improving your mental health requires a complete life overhaul, take a breath.
In this recent Your Dream Life episode, I sit down with Cooper Chapman - former pro surfer and founder of The Good Human Factory - to explore his beautifully simple philosophy: give just 1% of your day (14 minutes) to your mental health, and let small, consistent actions do the heavy lifting.
Cooper’s new book, The 1% Good Club (out October 1st, 2025), is part story, part science, and entirely practical. He shares how he shifted from chasing external validation on the surf tour to living by values: responsibility, gratitude, empathy, mindfulness, and kindness.
That shift changed everything- and it can for you too.
14 minutes: a rhythm anyone can keep
There are 1,440 minutes in a day.
One percent is 14.4 minutes. Cooper suggests a simple rhythm: a 10-minute guided meditation in the morning to regulate your nervous system, and three quick gratitudes at night to rewire your attention towards what’s working.
This gentle practice bookends your day with calm and appreciation - no willpower theatrics required.
The 10 habits that help (rotate, don’t obsess)
Life is full. Perfection isn’t the point. Cooper’s ten science-backed habits act like a menu:
- Breathwork
- Meditation
- Exercise & movement
- Time in nature
- Connection & communication
- Healthier screen boundaries + daily learning
- Gratitude
- Healthy eating & home cooking
- Stretching & recovery
- Sleep & self-care
Try one or two a day. Stack more when you can. Track them simply over a week so you can see progress and gently course-correct.
This approach is friendly, flexible, and sustainable - my favourite kind.
From “expectation” to “appreciation”
One of my favourite stories in the episode is Cooper sitting on a South African beach, upset about sponsorships, when his dad’s words landed: “Life is about appreciation, not expectation.”
That single reframe shifted him from comparison to gratitude.
We can borrow it daily. Appreciating what is doesn’t deny hard things; it stabilises us to handle them better.
Progress, not perfection (and why community matters)
We are 95% more likely to maintain a healthy habit with support.
That’s why Cooper’s 1% Good Club - a free Instagram group that shares a short meditation link each morning and gratitude in the evening - has helped thousands stick with it.
Community removes the friction of deciding what to do and wraps you in gentle accountability.
Progress, not perfection, is the goal.
Five values to anchor your self-worth
Cooper’s journey mirrors something I teach often: don’t let achievements decide your worth. Instead, live from values that travel with you through any season.
His five are a wonderful place to start:
- Responsibility: Own your choices with compassion.
- Gratitude: Train your brain to notice what’s good.
- Empathy: Lead with understanding.
- Mindfulness: Be where your feet are.
- Kindness: To yourself, others, and the planet.
Try this today
- Morning (10 min): Guided breath-led meditation.
- Daytime (5–15 min): Walk in nature or simple stretching.
- Evening (2–3 min): Write three gratitudes.
That’s it. You’ve honoured your 1%.
Ready to weave this into your dream life?
If you’re craving support to make these micro-shifts stick, explore DL Coaching - we’ll help you turn 14 minutes into meaningful momentum: https://www.yourdreamlifestartshere.com/course
And of course, listen to the full episode with Cooper for more stories and tools, and pre-order The 1% Good Club.
Small steps, big change.
Let’s go!
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