UQ Wellness Behaviour Change Programs

Commenced: August 25, 2025
Time commitment: 60-90 minutes/week
Duration: 4 weeks

A condensed version of the 12-week Goal Set program, this 4-week program will focus on behavioural patterns for a healthy lifestyle and addressing risk factors for chronic health conditions.

Topics:

• Sustainable behaviour change / Goal setting
• Smart food choices
• Healthy sleep
• Strong and active bodies

The program includes:

• x1 60-90 minute webinar per week
• Weekly email, recipe and exercise video

Express your interest

EOI's are now closed. Future offerings will be promoted through the UQ Wellness newsletter. Subscribe to the newsletter.

Mood Food is a 12 week online nutrition program that will enhance your gut, brain and mental health. 

Next start date: Tuesday 5 August 2025
Duration: 12 weeks

Express your interest

EOI's are now closed. Future offerings will be promoted through the UQ Wellness newsletter. Subscribe to the newsletter.

What does Mood Food offer:

• 5-10 minute weekly on-demand video content
• Meal plans and recipes
• Fact sheets and resources
• 1:1 online dietitian consultation - 1x 20-minute consultation
• Mood Food platform access for one year.

What are the benefits:

• Improved wellbeing
• Improved mood
• Improved diet quality
• Reduced chronic inflammation
• Prevention and treatment of poor mental health

While following the Mood Food program may produce the added benefit of weight loss. It is important to understand that the aim of this program is to enhance your gut, brain and mental health.

Topics

• Week 1: Happy brains need whole grains!
• Week 2: Vegetables! We’re talking beautiful, not boring.
• Week 3: It’s not up for dispute, eat lots of fruit  
• Week 4: Dump the junk!  
• Week 5: Get keen for protein!
• Week 6: Pulses, legumes and lentils are diet fundamental 
• Week 7: Olive Oil, nuts and seeds are what your brain needs.
• Week 8: Making and breaking habits  
• Week 9: Learning labels, brings good food to the table
• Week 10: Give a sh*t  
• Week 11: Make a plate and have a date  
• Week 12: Thinking diet and beyond will help you positively respond. 

Goal Set wants to assist you to make improvements to your health, lifestyle, and well-being! 

This online health coaching program aims to guide you through the journey of making changes to your lifestyle and achieving long-term health and wellness benefits. 

Next start date: TBC
Time commitment: 1.5 hours/fortnight + time set to focus on meeting goals
Duration: 12 weeks

Express your interest

EOI's are now closed. Future offerings will be promoted through the UQ Wellness newsletter. Subscribe to the newsletter.

Time commitment

There are 6 topics of physical wellbeing and each will require 1.5 hours (+ time set to focus on meeting goals) of your time each fortnight: 

• 30-minute live webinar (odd weeks)
• 30-minute live interactive online workshop (even weeks)
• 20-minute 1:1 online coaching session - by appointment
• 20-minute exercise video (on demand)

Online resources will be provided during the course: information sheets, tracking sheets, exercise and recipe cards that will assist in developing a personal action plan for long-term health and wellbeing.

For convenience, the live webinar is offered at two time slots each fortnight, so will not be available to download at a later time. 1:1 coaching will be available at different times during each fortnight for participants to book a time that suits.

For the best outcomes it is expected that participants will commit to all aspects of the program, please consider your availability before submitting an expression of interest. 

Themes

• Gain insight into your current state of health across key risk areas.
• Address risk factors for chronic health conditions.
• Learn about behavioural patterns and what is a healthy lifestyle, and how this affects your health and wellbeing.
• Make changes to your lifestyle to gain physical and mental health improvements.

Topics 

Each topic forms the basis of a 2-week campaign of live (webinar) and digital content delivery. 

1. Behaviour Change: goal setting, behaviour change techniques and overcoming road bumps.
2. Food Choices: variety, smart snacking, diet myths and shopping habits.
3. Be Active: how to personalise you own exercise plan.
4. Healthy Sleep: fatigue, sleep hygiene, sleep disorders and sleep habits.
5. Strong Bodies: strength activities for mobility and injury prevention.
6. Digital Detox: strategies for efficient screen use.

Mind Set aims to promote healthy habits across all areas of mental fitness.

You will learn key components of wellbeing and resilience from experts, including how to cope with personal and work-related challenges that may be impacting psychological health.  

Next Start Date: TBC
Time commitment: 2.5 to 3 hours/fortnight
Duration: 12 weeks

Express your interest

EOI's are now closed. Future offerings will be promoted through the UQ Wellness newsletter. Subscribe to the newsletter.

Time commitment

There are 6 topics of mental wellbeing and each will require 2.5 to 3 hours of your time each fortnight: 

• 1 hour live interactive webinar (odd weeks)
• 30-minute online group coaching session (even weeks)
• 20-minute mindfulness session (even weeks)
• 20-minute podcast (on demand)
• 5-minute video bite (on demand)

Online resources will be provided during the course: a workbook, tip sheets, fortnightly podcast, and video learning bites. 

The live sessions (webinar, coaching and mindfulness) will not be available to download at a later time.

For the best outcomes it is expected that participants will commit to all aspects of the program, please consider your availability before submitting an expression of interest. 

Themes

• Dealing with difficult thoughts, unpleasant emotions, and unhelpful mindsets.
• Addressing issues that reduce mental fitness through recognising and moving away from unhealthy and/or unsustainable coping mechanisms.
• Learning to practise self-acceptance and be motivated by values.
• Practising sustainable approaches to building and maintaining mental fitness.

Topics 

Each topic forms the basis of a 2-week campaign of live (webinar) and digital content delivery. 

1. Managing burnout: learn how to identify burnout risk factors and respond in healthy ways to support your wellbeing.
2. Optimising sleep: determine barriers to healthy sleep, the impacts of poor sleep, and strategies for improving sleep habits.
3. Building coping skills: explore methods for building personal resilience to navigate the ups and downs of everyday life.
4. Managing conflict: identify pathways to mutual solutions to ensure relationships remain intact.
5. Re-energising: learn about what impacts our energy reserves and how the 4 quadrants of energy – physical, emotional, mental and values – interact.
6. Work-life integration: discuss strategies for achieving balance in environments where technology and communication are increasingly blurring the lines between work and personal life.