#390 - SIMPLE WAYS TO TRANSFORM YOUR MENTAL HEALTH IN JUST 14 MINUTES A DAY with Cooper Chapman

Today’s episode is a beautiful reminder that creating a life you love doesn’t need to be overwhelming. I’m joined by the inspiring Cooper Chapman - former pro surfer and founder of The Good Human Factory - to dive into the simple daily practices behind his new book, The 1% Good Club, out October 1st, 2025.

Cooper’s philosophy is delightfully doable: give just 1% of your day (14 minutes) to your mental health and watch small, consistent actions compound into a happier, more resilient life.

We talk about how he shifted from chasing external validation as an athlete to living by personal values; the origin of his 1% Good Club community; and ten science-backed habits that anchor his wellbeing - from breathwork and gratitude to getting into nature, moving your body, and setting kinder phone boundaries.

You’ll hear real stories, practical exercises you can try today, and a gentle nudge to focus on progress, not perfection.

Four takeaways you’ll love:
• Why tiny, repeatable actions beat big, unsustainable goals.
• A 14-minute daily rhythm (meditation + gratitude) to reset your nervous system.
• Five foundational values for steadier self-worth: responsibility, gratitude, empathy, mindfulness, and kindness.
• A realistic way to track habits weekly so you can see your progress at a glance.

Pop in your earbuds for a walk, or make a cup of tea, and let this conversation brighten your day.

When you’re ready to go deeper, explore our DL Coaching at https://www.yourdreamlifestartshere.com/course - I’d love to support you to weave these small shifts into your own dream life. Enjoy!

As always, I’d LOVE to hear what resonates with you from this episode and what you plan to implement after listening in. So please share and let’s keep the conversation going in the Dream Life Podcast Facebook Group here.    

Have a wonderful weekend …and remember, it all starts with a dream 💛

K

Dream Life & kikki.K Founder

SHOW NOTES:

• The 1% Good Club, launching October'25, by Cooper Chapman.
• Follow me on Insta and TikTok
• If you feel it's time to take a leap and invest in you, consider joining:
  • My Platinum Coaching Program where in September our focus will be on Planning Your Quarter and aligning your plans with your vision. Learn more here.  
  • My Dream Business Book Club here. We'll be reading one of my favourites - and a great book to start with: Start with Why, by Simon Sinek
  • My online personal Growth Book Club GROW for September, where we'll be reading and squeezing the learnings out of Unstuck: A guide to finding your way forward to the life you want to live, by Dr Emily Musgrove.
Learn more here.  
• Dream Life Community Facebook Group: Connect with like-minded dreamers.

RESOURCES:

• Sign up to our email list here to hear ab