Build Your Habits.
Live Your Life.

A longer, healthier future takes more than knowing what to do. It takes putting that knowledge into practice - in the middle of real life.

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A UC Berkeley-trained behavioral scientist,
Dr. Kara Sammet is a trusted advisor on sustainable behavior change.

Most People Try to Build Habits Backwards

We all want to move more. Sleep better. Eat well. Scroll Less. Manage stress.

We know what we're supposed to do.

Why is changing our habits so hard?

Building habits is an uphill battle when you're relying on willpower. Or forcing yourself to do things you quietly dread. Or feeling deprived.

White-knuckling your way through health and productivity recommendations makes them feel like punishment. Like one more burden on your never-ending To-Do List.

Ready to stop struggling?

There is another way. It's not a test of personal discipline. And definitely not another viral TikTok trend masquerading as science.

THE FUNDAMENTAL SHIFT

Building great habits is a learnable skill.

When you stop fighting your biology - and start working with your brain instead of against it - you can create sustainable habits that support the active, healthy, genuinely satisfying life you want.

Without the struggle.

Habit Change For
Organizations & Health Providers

Translating health, longevity, and productivity guidance into everyday follow-through.

Partnerships & Programs

You provide world-class protocols and services. I provide the behavioral infrastructure that helps clients follow through to achieve breakthrough results.

Higher Retention & Adherence: Science-backed habit formation tools that transform expert recommendations into daily, sustainable habits.
Seamless Integration: Turnkey group coaching that complements your existing care plans and programs without adding operational burden to your staff.
Flexible Execution: Delivered virtually worldwide or on-site in the SF Bay Area, structured around your organization's specific schedule and format requirements.

Invite Kara to Discuss a Partnership

Speaking & Workshops

Engaging, science-based conversations about why habits are so hard to change and what actually works. Themes include:

Intention to Action: Moving from intentions to long-term consistency
Motivation & Willpower: Breaking the exhausting stop-start cycle
Habits for Longevity: Bridging the gap between health advice and daily action

Available for keynotes, webinars, fireside chats, podcast interviews & interactive workshops

Invite Kara to Speak

"It is no secret that encouraging positive lifestyle habits leads to improved health outcomes and an overall healthier community. Dr. Sammet helped our family medicine practice develop strategies that encourage healthy habit change and improved patient compliance."

-Curtis F Robinson, MD and Founder, The Longevity Project & Longevity Care Online

"Kara is a great presenter - she owns the room when she speaks! She can translate complex information into a simple structure, and her delivery is awesome! I partnered with Kara to help prepare over a hundred women at Cisco for a program that enables them to shadow executives from another function within the company. The feedback from participants has been overwhelmingly positive. They walked away with actionable tips and the right mindset."

- Tina Weinberger, MBA, SPHR, Cisco

Sustainable Habits Start Here

Private Coaching for Individuals

Personalized Strategy: One-on-one coaching tailored to your goals, challenges, lifestyle, and starting point.
Science-Backed: Practical, evidence-based strategies to build sustainable habits around movement, nutrition, sleep, and other longevity pillars.
Support and Accountability: Ongoing guidance to help you overcome obstacles, build consistency, and make lasting changes.

No More Self-blame. No More Starting Over.

Build the habits that support the life you want to live. Whether that means feeling stronger in your body, improving energy and productivity, or maintaining a healthy weight, it starts by working with your brain, instead of against it.

Book a Call with Dr. Sammet

About

The science. The experience. The very human reality of changing habits.

Hi there! I'm Dr. Kara Sammet, a behavioral scientist with advanced degrees in Cognitive Development and Psychometrics from UC Berkeley’s Graduate School of Education. For over 20 years, I’ve coached individuals and teams, facilitated groups, and advised organizations how to navigate change more easily and effectively.

I don't just teach the mechanics of habit formation. I bridge advanced research with practical program design. And I facilitate sustainable behavior change that can survive the messy, real world of busy lives and changing bodies.

My work combines the science of human behavior with something I know firsthand: changing the way you live is a lot more complicated than knowing what you should do. My relationship with healthy habits changed dramatically in midlife. I went from years of being a sleep-deprived, sedentary desk-jockey to becoming a runner, cyclist, and strength-training enthusiast. And I created sustainable meditation, sleep, and weight-management routines that contribute to my long-term health goals.

Today, I help people make changes that support the active, healthy lives they want to live, for decades to come.

Ready To Create Consistency?

Schedule a Call

"Our business is evolving into a better business thanks to Kara Sammet. She has an approachable and compassionate style that really draws you in. You know you are being listened to and appreciated ... and that her guidance will take into account the particulars of a business and leader. In return, she garners almost immediate trust and rapport with those she engages. Her skills as a consultant and trusted advisor are extraordinary.”
- Craig Wood, CEO, Definian
“I really appreciate Kara’s approach to long-term habit change for better health and well-being. Working with her allowed me to identify triggers for emotional eating, plan ahead to deal with them and reprogram responses. In the time we worked together, I took off eight extra pounds and have strong tools for moving forward. If you’d like to get into the WHY you react in certain ways with your relationship with food to craft positive, permanent solutions, you should definitely work with her.”
- Shira, C-Suite Executive and Keynote Speaker
“Kara has completely changed how I approach the role of exercise in my life. I've had an incredible transformation: from wanting to exercise but actively resisting it, to choosing to do it - even if I'm only tolerating it, to looking forward to it. This evolution in how I feel about exercising wasn't even something that I thought was a possible outcome. As a result, I’ve gone from no regular exercise to competing in pickleball tournaments and twice-weekly strength training!"
- Alan, Elder Care Specialist
“Kara is so fresh of mind, attitude, and spirit that I have been able to trust her and her process. I no longer feel ashamed of my body and eating behaviors, which is quite remarkable to me!”
- Caroline S., Award-winning Author, Consultant & Mom
"Kara has helped me release old habits that were no longer serving me and establish new ones that will move me toward my goals for lasting change. She is knowledgeable, supportive, and kind. I highly recommend working with Kara."
- Jenny, Award-winning Author, Podcaster, & Mom
"As an owner of a consulting firm, I set the bar high for myself and my performance with my clients. The thing that really landed for me in coaching with Kara was that I didn’t have to stop cold turkey with the behaviors that I wanted to change. The all-or-nothing pressure that I previously self-imposed was keeping me from getting started. And then I was setting myself up for failure with the same super high bar. And deprivation is not the answer; it’s about discernment. I’m relieved and grateful to be in this different mental place. Mentally, I’m back to feeling “I’m in charge” of how I live my life.”
- MV, Executive Leadership Coach
“Thanks to you having me in the "hot seat", I have done my morning walk or some other kind of movement EVERY DAY since!”
- Deb S., Compliance Consultant
“Increasing movement definitely was a success … I’m doing exponentially more intentional movement than before."
- Samantha, Global Financial Consultant
“The biggest hurdle for me was following through and not giving up once I started. I didn’t know that I could walk this far! I was stunned and astounded when I woke up the day after getting myself to walking with Kara's coaching. I couldn’t believe that my body felt completely fine after doing what I’d felt was the most arduous thing.”
- Vicky E., entrepreneur/coach

A UC Berkeley-trained behavioral scientist, Dr. Kara Sammet is a trusted advisor on sustainable behavior change.