Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

On July 8th, in what can only be described as an act of reckless clarity, we published a white paper (grab it here—>) Unified Behavioral Model™ — Read more… listen now. Disclaimer: The following is a bit tongue-in-cheek. Just a bit. I have the utmost respect for the behavioral science community and its vast contributions—including the many scientists whose work has directly shaped my own. That said, the more I learn about the history of attempts to unify behavioral science (and, by association, psychology)—and then set those challenges alongside the Unified Behavior Model (UBM) as it now exists—formally published (elemental and falsifiable), 500+ downloads later—the more peculiar the entire situation becomes. To be clear: it’s only in hindsight that these “obvious” errors and omissions—both in behavioral science (BS) and in its unification efforts—come into focus. Subscribe now Tip #1: Make Sure Only True Insiders Get to Play Whatever you do, don’t approach this unification challenge from the outside. That’s where troublemakers and fresh ideas tend to arise—reportedly. 👇 Imagine that… via Stanford Business. Where is Stanford’s own Psychology Department when it comes to UBM? @stanfordpsypodInstead, ensure that no outside ideas are taken into account and non sneak their way in—even via OPEN SCIENCE. Better yet, throw up your hands and surrender: “Why Psychology Isn’t Unified, and Probably Never Will Be…” “PROBABLY NEVER WILL BE.” Valid points to be sure… “Why a Unified Theory of Psychology is Impossible” Unification as a Goal for Psychology It goes on and on—for several reasons, dear friends, which appear below. Tip #2 Prioritize Knowledge over Imagination Ensure that only those fluent in four-letter acronyms, armed with multiple advanced degrees, and a dense theoretical vernacular are entrusted with presenting “novel” ideas. Further, insist that only those who can quote James, Pavlov, Watson, Bandura, Maslow, Skinner, and Freud backward and forward—and who possess psychological libraries spanning generations—be invited to contribute. “Imagination is more important than knowledge.” ~Einstein Tip #3: Form a Large Committee. The Larger, the Better Nothing unifies quite like 23—or maybe 43—strong personalities in one room. When “top behavioral theorists” gather for a week-long consortium, be sure to take minutes, roll in the whiteboard, and order extra coffee. Everyone knows: the more expert opinions, the quicker a consensus. As history (and a few hallucinating AIs) like to remind us, when it comes to unification attempts, the go-to answers are always consortia, committees, and bowling alleys. Darwin famously huddled with his nine-person advisory council. Einstein wouldn’t dream of publishing without first posting to social media. And Newton? Legendary for his gravitational consortiums. Here’s a nutty thought: what if that unified model came from one person on the fringe? (The fringe—see above ☝️.) One person. U N I — F I C A T I O N. ⚠️ WARNING: Unification carries a dangerous synonym—coherence. By extension, it implies that the 150-year exercise known as behavioral science—and its twin sister, psychology—are, brace yourself... INCOHERENT. Oy. To be clear, that’s not me talking, it’s Webster. If you didn’t catch the 1991 reference—well, that was when the U.S. National Institute of Mental Health (NIMH) convened a “Top Behavioral Consortium.” Its noble goal? To create a “Unified Framework.” “What emerged?” you ask. The meeting —a week long gathering—brought together “leading human behavior theorists”. While a comprehensive roster of all attendees from this specific 1991 meeting is not fully detailed in the available documentation, a critical outcome of this expert gathering was the acknowledgment that “there was no consensus among the theorists” on a single, universally accepted unified framework. Imagine that. This is a public episode. If you'd like to discuss this with other...

On July 8th, in what can only be described as an act of reckless clarity, we published a white paper (grab it here—>) Unified Behavioral Model™ — Read more… listen now. Subscribe now “Science may be described as the art of systematic oversimplification.” ― Karl Popper What makes UBM so unique—so different from prevalent behavioral models? First, let’s clear up a common misconception: UBM—specifically the Behavior Echo-System (BES)—is a model of behavior, not a model of a person. People often see the graphic and assume it represents themselves, or a diagram of the human body. It doesn’t. As Dr. Popper’s statement above suggests, UBM simply articulates how behavior is influenced in the moment and shaped over time—within the system. Now, here’s the B.I.G. claim: UBM is falsifiable. In science, that’s the gold standard.(Period.) If a theory can’t be tested or broken, it’s just storytelling. Worse yet, Karl Popper would say it’s non-science. What’s his core claim? Science and non-science are divided by a single demarcation: Falsifiability. UBM asks—check that, insists—“Go for it… Please try to break me.” Apparently, no other behavior model—certainly not a unified one—has ever done that. Kind of interesting? Maybe just a bit? Worth mentioning, at least? Or dedicating, I don’t know… twenty-plus years to uncovering? UBM/BES Comparison Table & Major Prevalent Models as provided by DeepSeek. According to Dr. Karl Popper—and as noted in the Stanford Encyclopedia of Philosophy, “Karl Popper is generally regarded as one of the greatest philosophers of science of the twentieth century”—if a theory can’t be tested (or broken), it’s just storytelling. Worse, he’d call it “non-science.” Just to be clear: that’s Dr. Popper, philosopher and trained psychologist, who introduced the idea of falsifiability (and gave us that delightful bit with the Black Swan). So yeah—if you can’t at least attempt to break it, he says, it doesn’t count. UBM is so confident in its falsifiability that it’s offering a $1,000 reward to the first person to prove there’s a missing fifth element—one that isn’t reducible or emergent. (See below and bottom for official entry details.) So far: nearly 500 downloads and… Nada. Zip. Zilch. NOTHING. Even the world’s top AIs—ChatGPT, Gemini, Claude, Grok, DeepSeek—took their shots. They’ve all struck out. Attempts include: Time (environmental), Consciousness (emergent from the system), Willpower (embodied environment), Self-Organization (embodied environment—note the “self” in self-organization). The list goes on, and it’s kind of funny. Google’s Gemini, for example, offered a “someday” quantum property we don’t even know of yet. Seriously. Just to be clear: if we don’t know of it yet, and we can’t test it—it’s not a valid fifth element. DeepSeek’s parting words? Also comical... “UBM 1. DS 0... Game respects game.” And, here’s Gemini’s best response after half dozen attempts… Gemini tries desperately to break the Unified Behavior Model and fails. The difficulty in falsification, as intended by the model’s design, is a powerful indicator of its conceptual strength and it’s potential to serve as a TRULY UNIFYING FRAMEWORK FOR BEHAVIORAL SCIENCE. ~Gemini 8/4/2025 Some have argued, “Well, UBM is overly simplified.” Really? Then why hasn’t anyone discovered it before—or more accurately, uncovered it and brought it to light? Surely, by now—150 years in—some behavioral scientist, somewhere in the world, would’ve presented this kind of systematic “oversimplification,” right? Let’s go over that one more time: “Science may be described as the art of systematic oversimplification.” ― Karl Popper This is precisely Dr. Popper’s point: science progresses by oversimplifying—systematically. Voila: UBM. 👇 “Great theories have simple pictorial representation.” —Michio Kaku The Behavior Echo-System (BES): the systematic simplification of behavior. Which makes it—by definition—the elemental science of...

“Everything should be made as simple as possible—but not simpler.” — Einstein Let’s cut to it: The Unified Behavior Model (UBM) may be the first-ever behavioral framework that’s elemental, falsifiable, and actually teachable to anyone—not just researchers or therapists. UBM reveals what’s really driving your behavior (in the moment and shaping it over time)—not by various aspects, but via the operable “system”—the Behavior-Echo-System™. The Behavior Echo-System (BES) Environmentally speaking, the BES consists of multiple, dynamic feedback loops based upon just four elemental, interdependent components: Environment (your surroundings + your body) Behaviors, Habits, and Skills (what you do—or don’t) Stories/Thinking (the meaning machine in your mind) Emotions & Feelings (your internal salience signals) Together, these explain the essential four elements involved in influencing and shaping behavior over time. If you believe there’s a missing, irreducible fifth element—we have a challenge for you. 👇 🧪 UBM’s Built-In Toolset: P.A.R.R. MethodologyMirrors the scientific method—it’s a process-driven feedback loop to build habits and skills intentionally that leverages your innate, human capacities of choice, intention and reflection. Plan → Act → Record → Reassess(Used in 4-week cycles. 85% = gold standard.) thehabitfactor.com/templates “No Fifth Element” Challenge (PRIZE MONEY) The model is falsifiable. Be the first to disprove its elemental claim (non-emergent, irreducible, causally independent), fifth element and win $1,000. Official entry here: https://unifiedbehaviormodel.com Architect Mode vs. Tenant ModeUBM gives you a choice: live on autopilot… or design your life’s BES on purpose. Behavioral Literacy = The 4th RReading, wRiting, aRithmetic… and now, BehavioR.A modern education requires the tools to understand and shape behavior in a modern internet, smartphone and AI economy Tracking as a SuperpowerBehavior tracking isn’t just data—it strengthens focus, builds awareness, affirms your intention—a lot of people say “things”—tracking proves it. Behavior/Habit tracking literally trains your brain (aMCC, anyone?). “The real voyage of discovery consists not in seeking new landscapes, but in having new eyes.” —Marcel Proust 📥 [Download the Whitepaper]🎧 [Listen to THIS Episode ☝️] UBM is the map. The model. The compass. It’s time to raise the standard for behavioral literacy—together. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

“What is the sound of one hand clapping?”— Zen Koan Let’s start with a confession. Developing the Unified Behavioral Model (UBM) revealed, in many ways, a side quest I didn’t expect: Helping large language models (LLMs) navigate the mental spaghetti we humans lovingly call “logic”—which, if followed faithfully, often leads straight to paradox. You know—the deep, crunchy stuff: Body vs. environment Emotion vs. feeling Skill vs. habit Logic vs. illogic These aren’t just philosophical speed bumps.They’re full-blown conceptual cul-de-sacs.Every time the system—human or machine—hits one, it either freezes or splinters into a dozen confident-but-confused directions. What Is Abstract Thought, Anyway? Get it? To “draw away” It’s not about sounding smart or solving puzzles. Frankly, it’s your one real edge over AI—for now. It’s about seeing things and thinking differently, especially when the pieces don’t fit. It’s Picasso and Pollock pulling apart realism. It’s Einstein “riding a beam of light”. It’s Lao Tzu explaining how “The soft and the weak overcome the hard and the strong.” Abstract thinking is cognitive flexibility —it’s a different lens to process, beyond logic. It’s the ability to zoom out and remove the frame. To hold logic and contradiction in the same hand, without blowing a fuse. So, we deliberately choose to go back to FUNDAMENTALS. Not to simplify, but to clarify. Not to dumb down, but to dissolve—to draw away from false binaries. Because here’s the thing about dichotomies: Most aren’t real. They’re often tradition wrapped in Latin, handed down like sacred scrolls, passed around in conference halls and research papers. They survive not because they’re accurate, but because they’re familiar. “If you can't explain it simply, you don't understand it well enough.” ~Einstein And that’s how the Unified Behavioral Model emerged: Not from divine inspiration, but moderate exasperation. Not from clarity, but from watching both brilliant humans and state-of-the-art LLMs get trapped in mental corners built by… You guessed it: LOGIC. Behaviorally speaking: Is the environment separate from the body?Not really. Both are environmental stimulants.If a headache doesn’t change your mood and behavior, just like an idiot screaming at a baseball game, let me know. Are emotions and feelings different?Functionally perhaps? Not elementally. Both relay information.They’re conduits—waves influencing your Behavior Echo-System. What about habits and skills?Turns out, they’re more alike than different. Both are behaviors shaped through repetition, refined over time until they become automatic. Intentional or not, they’re built the same way. How do we reconcile logic and illogic?Reconcile? Even the most “logical” among us do spectacularly irrational things—because we’re driven by meaning, by narrative, by the stories we tell ourselves.Logic and illogic aren’t separate. They’re co-pilots. So if you want to teach a machine how behavior works, we first have to ‘draw away’ the various dichotomies logic has constructed. And once those dissolve? The behavior model doesn’t need to be built. It simply... emerges. Google: “Why doesn’t a unified behavior model exist?” The answer begins with complexity. Complexity created by distinctions (above) that are both very important AND fundamentally (behaviorally speaking), not so important. Like jiggling the old TV antenna for the hundredth time, and suddenly the picture locks in—clear as day, as though it was never scrambled at all. Turns out, it —A UNIFIED BEHAVIOR MODEL—does exist. ☝️ It just had to be excavated from under layers of distinctions, logic, and dichotomies. Logic is linear. Behavior, like the human experience, is abstract. This is elemental behavioral literacy. This is the Unified Behavioral Model (UBM) We didn’t invent it—we excavated it. It was buried. Habits 2 Goals Premium by Martin Grunburg is a reader-supported publication. To receive new posts...

“You are not a rodent.” Revisiting a 2021 Habits Habit Interview by Brian Conroy – Through the Lens of AI and the Scientific Method “Behavioral science may finally be catching up.” Catching up to what? To a simple and powerful truth: P.A.R.R. (Plan, Act, Record, Reassess) mirrors the scientific method. When it comes to building habits intentionally, it’s a far superior framework than the overhyped “habit loop.” 🐭 The habit loop? Developed by studying rodents in a maze. Yet humans can choose their habits.Plan (intend) their habits.And reflect upon their efforts. Rodents cannot. Share In this episode, we tap into Google’s Notebook LM and upload a 2021 interview I did with Brian Conroy (The Habits Habit podcast). It’s now available as a rich, AI-hosted breakdown—produced like a mini-NPR segment. Why revisit it now? Because: The interview explores how P.A.R.R. is the true human-centric alternative to cue–routine–reward. It highlights the 15+ year journey behind The Habit Factor®. It covers why habit ≠ skill… yet they are fraternal twins. It breaks down the limitations of SMART goals (to-do lists and “next steps”) versus the power of tracking core, related behaviors—habits! It explains how your character (habitus) is the sum of your habits—past, present, and future. How P.A.R.R. is the only habit-building framework that not only mirrors the scientific method, but is intentionally designed to cultivate habit strength and automaticity. P.A.R.R. = The Scientific Method for Behavior Change and Habit Development Plan = Observe, Question, & Hypothesis Act = Experiment Record = Gather Data Reassess = Analysis & Adjustment And yes, as the AI hosts correctly observe:You are not a rodent. 🐭 Share Tracking isn’t a chore—it’s an asset.It reinforces desire. Affirms intention. Builds discipline. And sharpens focus. Tired of spinning your wheels? Listen in. Take notes. Start tracking your behavior. And always remember:You are both the program and the programmer. 🎧 Listen to the full episode at Habits2Goals.substack.com📥 Or download your free P.A.R.R. tracking template at thehabitfactor.com/templates “Science is catching up.”And you don’t have to wait. Start habit tracking today by following P.A.R.R. And—due to my unexpected trip to Sweden—the UBM white paper release is now likely to land in July. 👊🫵💪🏽🙌🏽🙏~mg 🚨 Tracking News Breakthrough Incoming:What science still doesn’t understand about the true power of habit tracking—…and what we’re about to reveal. Why Experts Keep Dismissing Habit Tracking—And Why That’s a Massive MistakeThe overlooked key to intentional behavior change is hiding in plain sight. Subscribe now A respectful invitation to the academic community: If you’re part of a university psychology department—or a related behavioral science discipline—we warmly invite you to review, challenge, and explore the Unified Behavior Model™. The following is a pre-release site for early access and distribution (currently in development): https://unifiedbehaviormodel.comthis is draft-- This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

Be among the first to get your hands on the Unified Behavior Model™ white paper. Subscribe now "Fear is both instinctive and learned—wired for survival, but shaped by experience and environment." Is fear learned or hardwired? Yes. It’s both. Fear is instinctual—wired into our survival. It’s also learned—shaped by experience, memory, and environment. A seasoned coach posted after reading a neuroscience study: “Is fear learned or ingrained?” I couldn’t help but reply: “Coach… it’s BOTH!” And that opens the door for this convo 👇 If fear is innate and trained, Why do we treat skills and habits like they’re either/or? Share Habits vs. Skills? Same Blueprint. “Bad habits happen on their own; Good habits happen when planned.” Intentional habits grow like skills—through the same four levels of learning. 1. Unconscious IncompetenceYou don’t even know you suck. (Yet.) 2. Conscious IncompetenceYou do know—and it stings. But you keep showing up. 3. Conscious CompetenceYou’ve got it, but it takes mental effort. Progress. 4. Unconscious CompetenceIt’s automatic. Habit-like. Reflexive. Feels like instinct. The Viral “Baseball Dad” Moment Baby in left arm. Beer in his right hand. Outfielder tosses ball into the stands. He lets go of the baby… Not the beer. Snags the ball barehanded with his left hand. Catches the baby with his left arm on the way down. Barely spills his beer. Instinct-like? You bet. Skill? 100% Forged via the habit of laying the game. He didn’t hesitate. Most people call that instinct. But really? It was years of trained reflexes, built through intentional practice. Without that practice? He might’ve flinched. Frozen. Fear might’ve even jeopardized the baby. Instead—Unconscious Competence.Relaxed. Confident. Focused. Preparedness displaces panic.Practice overrides pressure. That’s the real lesson: Decades of muscle memory—Intentional reps, delivering in an instant. Subscribe now The P-A-R-R Cycle Behavior change isn't magic—it’s a method. And, it doesn’t come via “HABIT LOOPS” It comes from intentional planning, practice and refinement. Plan → Target Days + Minimum Success CriteriaAct → Show up. Run the play.Record → 1 = Win, 0 = Miss (comments optional but powerful)Reassess → After 4 weeks: 85%+? Level up. This is human-centered behavior change.Rooted in practice. Beyond Either/Or Thinking Habits aren’t just loops.Skills aren’t just talent. Each can be learned, forged behaviors, crafted with intention. Over to you:When did instinct kick in?When did practice pay off? This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

"Fear is both instinctive and learned—wired for survival, but shaped by experience and environment." Is fear learned or hardwired? Yes. It’s both. Fear is instinctual—wired into our survival. It’s also learned—shaped by experience, memory, and environment. A seasoned coach posted after reading a neuroscience study: “Is fear learned or ingrained?” I couldn’t help but reply: “Coach… it’s BOTH.” And that opened a deeper convo 👇 If fear can be innate and trained, Why do we treat skills and habits like they’re either/or? Share Habits vs. Skills? Same Blueprint. “Bad habits happen on their own; Good habits happen when planned.” Intentional habits grow like skills—through the same four levels of learning. 1. Unconscious IncompetenceYou don’t even know you suck. (Yet.) 2. Conscious IncompetenceYou do know—and it stings. But you keep showing up. 3. Conscious CompetenceYou’ve got it, but it takes mental effort. Progress. 4. Unconscious CompetenceIt’s automatic. Habit-like. Reflexive. Feels like instinct. The Viral “Baseball Dad” Moment Baby in the left arm. Beer in the right hand. A high foul ball rockets toward him. He lets go of the baby… Not the beer. Snags the ball barehanded with his left hand. Catches the baby with his left arm on the way down. Barely spills his beer. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

Subscribe and be among the first to get your hands on the Unified Behavior Model™ white paper. Subscribe now “Scientist (noun): a person who conducts systematic research to acquire and use knowledge—especially one skilled in the systematic observation of, and experiment with, phenomena in order to answer questions and test hypotheses.” Today, we’re talking about what it means to be a scientist. We revere scientists.We admire their rigor.We trust their data. Why? Because they test!They measure.They record, reflect, and refine. Here’s the question (one more time)… If you love science so much, where’s your behavioral data?Where’s the record of your actions?Where’s your feedback loop driving growth? P.A.R.R.—The Habit Factor’s method for intentional habit development—parallels the scientific method precisely: Plan: Form your hypothesis—your goal, your MSC, your “Target Days.” Act: Execute the behavior as best you can on those Target Days. Record: Log your successes and misses. Reassess: Compare “Actuals” vs. “Targets.” Behavior change—operative word—requires behavior change. NOT “LOOPS” Share Planning, Tracking, Recording, and Reassessing is how you’ll gather evidence that supports your commitment to developing new habits and achieving your goals. It’s also how you’ll identify what works for you. And, perhaps most importantly, how you reinforce your intention. Plan – Act – Record – Reassess. YOU ARE NOT A RODENT. Today, we’re talking about scientists—not just the scientific method. What does it mean to be a scientist? Recently, a public figure was slammed for “not being a scientist.”I won’t get into the politics—they don’t matter. The news was all over social media (X and Facebook in particular): “She’s a kook. She’s no scientist!” Those comments nudged me to look up the definition of scientist—here it is again: “Scientist (noun): a person who conducts systematic research to acquire and use knowledge—especially one skilled in the systematic observation of, and experiment with, phenomena in order to answer questions and test hypotheses.” To be clear, this is NOT a political post. This is a gentle reminder that anyone who systematically observes, experiments, documents, and tests hypotheses is a scientist. Being a scientist—for better or worse—is not about a degree; it’s about the act itself—the rigor of following a scientific method. That’s precisely how P.A.R.R. arrived, by the way. So, while the social‑media frenzy prompted this inquiry, it also reminded me of what’s almost certainly around the corner with the release of The Unified Behavior Model™ white paper. “You’re no behavioral scientist!” This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

“Bad habits are like a comfortable bed—easy to get into, but hard to get out of.” ~Jewish Proverb Intention, Data, and the Ingredients for Lasting Habit Development We love science. We trust scientists. Why? Because they use data. They run experiments. They form hypotheses and make plans. They test, track, and refine. Here’s the question most people never ask: If you love science so much, where’s your behavioral data? Where’s the record of your actions? Where’s the feedback loop driving your growth? That’s what this episode is about. Share Habit development requires more than repetition. It requires intention. And intention needs a PLAN. This is where most habit models fall flat. The Habit Loop is descriptive, not prescriptive. It explains what happens once a habit exists, but not how to build one intentionally. That’s where P.A.R.R. comes in—a proven, habit-building system aligned with the scientific method itself: Plan – Form your hypothesis: the habit, your MSC (Minimum Success Criteria), and target days. Act – Run the experiment: do the behavior as planned. Record – Track your results using 1s and 0s, and jot down notes. Reassess – Analyze your results: targets vs. actuals.If you’re 85% or better, raise the bar for the next four-week tracking period.If not, revise and stay consistent. That’s how you develop habit strength and automaticity. Unfortunately, the famed “Habit Loop” — cue, routine, reward — is not the answer. Share Habit and Skill Development Require 3 Ingredients: There are three fundamental requirements to build a good habit or skill: Knowledge: You need to know what to do and why it matters. Capacity (Not skill): The late, great Stephen Covey taught that habit formation requires knowledge, skill, and desire—understandably so. However, upon closer examination, a key distinction emerges:Both intentional habits and skills, once fully formed, reside in the same part of the brain—the limbic structure.When something becomes automatic, it’s no longer a “skill in development”—it’s a capacity expressed repeatedly. That’s why skill cannot be a prerequisite for habit formation. It’s basic capacity that matters. Not skill. Desire: The most important. With genuine desire, knowledge, and capacity, will be found—or created. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

“People say, ‘Life is for living — not for tracking.’You can — and should — do both.TRACK what matters.” Want better results? Start thinking like a scientist. Not with lab coats and equations—just two basic question: “What did I try? Did it work?” That’s the core message and method behind The Habit Factor’s habit development framework, P.A.R.R. »That’s also the heart of intentional behavior change. We said it before: Behavior change requires behavior change. Silly? Maybe.Stupid? Perhaps.Accurate? Absolutely. You are the scientist. Your behavior is the experiment. Change. Collect data. Reassess & Interate. Plan. Act. Record. & Reassess. = PARR What behavioral data are you collecting? P.A.R.R. applies the scientific method to your life. It’s not a theory. It’s a method. And it works. Share 🔬 P.A.R.R. = Plan. Act. Record. Reassess. PlanChoose a behavior (habit) that supports a goal. “Writing” The Goal is “To write a book.” Define your Minimum Success Criteria (MSC) — something clear and doable. Example: Write for 15 minutes or write 1 page. Pick your Target Days (like M/W/F). Set the “Bar” low for both of these. NOT EACH DAY. And, not 5 Pages or 50 Minutes. A LOW bar. Planning to succeed starts with choosing a rhythm you can repeat and a low frequency per week, and MSC. ActDo the behavior. Or don’t. Either way, you’re generating feedback. RecordUse 1s and 0s to track your actions:1 = did it. Achieved the MSC. 0 = didn’t. Add a quick note. You’re collecting behavioral data, not guessing. By adding comments/notes, you affirm your intention and gather data—information about what is working and what is NOT working. Reassess After 4 full weeks, review your results. What worked? What didn’t? If your execution was 85% or better, raise the bar — update your MSC and/or Target Days/Frequency per Week. If not, keep the same plan and build consistency. Subscribed Automaticity isn’t magic — it’s by design with PARR. Some people hope their habits become automatic. Most habit trackers? Unfortunately, they appear to miss the point. 30 days? Where’s the rhythm of the week? What are the Target Days? Where’s the Minimum Success Criteria? Where’s the Reassessment? To build real habit strength, you need more than hope — you need a method. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

Fifteen years later, things are starting to feel a little uncomfortable. The scientific method— common sense codified— is used for everything under the sun: Marketing? A/B tested. Ads? Split tested. Vaccines. Test Immune Response. Water Purification. Pasteurization Fertilizer. Identify Kill Bacteria Space travel? Rocket science. The scientific method dates back to the 16th and 17th centuries, with brilliant thinkers like Sir Francis Bacon and Isaac Newton laying the groundwork. It’s shaped our world ever since. Yet when it comes to habit development—the stuff that changes lives... Where is the scientific method in habit development? Awkwardly, it seems behavioral science keeps directing us to the habit loop. Again. And again. Cue → Routine → Reward. If you’re a rodent, a deer, or a cow, the habit loop is terrific. 🐁 🐄 🦌 If you’re a human—with choice, intention, and self-reflection? What exactly is the habit loop doing for you? Where’s the plan? The data collection? The analysis? Where’s the mechanism to strengthen the habit’s automaticity over time? Anyone? Bueller? Share That’s the awkward part. The Scientific Method: Step by Step Observation – Identify a problem or ask a question. Hypothesis – Predict a possible explanation or outcome. Experiment – Design and perform a test to gather evidence. Data Collection – Measure and record results. Analysis – Evaluate the data to see what it reveals. Conclusion / Reassessment – Confirm, revise, or reject the hypothesis and iterate. Say it with me: Behavior change requires behavior change. I’m sure that sounds obvious or perhaps even stupid. And, it’s true. It’s a core truth you won’t find in the habit loop. Enter: P.A.R.R.: Plan. Act. Record. Reassess. PARR is the scientific method for behavior change. Here’s how it works—and, dare I say, perfectly aligns with the scientific method. 🔬 P.A.R.R. Is The Scientific Method For Habit Development 1. PLAN = HypothesisYou choose a behavior and create a habit plan. You can even (optionally) align the habit to your goal. Choose the habit you’d like to develop and track. “Writing” for instance. Identify the Minimum Success Criteria (MSC) — e.g., "2 pages" or "20 minutes" Select the Target Days — M/W/F or Tu/Th/Sat. Here you use the rhythm of the week by selecting “Target Days”. This becomes your hypothesis: If I do X, Y will improve and i’ll ultimately achieve Z (goal- writing a book). 2. ACT = Experiment You act according to the plan. Here’s the great news, even if you miss a “Target Day” you’re now gathering data AND you can make it up on a Non-Target Day. 3. RECORD = Track! Data Collection Each day, mark a “1” if you did it—met your MSC, a “0” if not.Important: Add comments—what worked, what didn’t. 4. REASSESS = Analysis + Adjustment After 4 weeks, review your results. If you’re 85% or better (actuals vs targets) you raise the bar—increase your MSC or Target Days. That’s how you cultivate habit strength over time—by design and successive 28-Day habit tracking periods. That’s how you cultivate automaticity—on purpose. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

How Peace of Mind Arises from Mutual Understanding Don’t Die with Your Music Still In You. » Opens the 15th of each month. “Out beyond ideas of wrongdoing and rightdoing, there is a field. I’ll meet you there.” ~ Rumi We ended last time with the idea that peace of mind is found by embracing paradox. On that note, we’re headed back — since we left some meat on the bone. Let’s explore a few familiar paradoxes: Expectations Sam Walton: “High expectations are the key to everything.” Shakespeare: “Expectation is the root of all heartache.” Who's right? Both. High expectations can pull us to greatness — and they may cause heartache. Peace arises from learning to manage expectations. Ego Ryan Holiday: “Ego is the enemy.” Charlie Munger: “Never underestimate the man who overestimates himself.” So which is it? Is ego the problem… or the secret weapon? Yes. Ego can destroy you — and propel you. It depends. Customer-Centricity Sales guru: “You must know what the customer wants!” Steve Jobs, channeling Henry Ford: “If I had asked people what they wanted, they would have said faster horses.” Which is it? Do you follow the customer… or lead them? Yes. Innovation moves on instinct — and listens to the customer. Compromise “Never compromise!” “Relationships are built on compromise.” Can both be true? Yes. Compromise is how bridges are built. “The highest form of maturity is interdependence.”— Dr. Stephen Covey Peace demands discernment, not dogma. This is an invitation to sit with the opposition and the tension. This is the art of holistic understanding. It is not about being indecisive — it’s about being OPEN. “He who confronts the paradoxical exposes himself to reality.”— Friedrich Dürrenmatt See you in the field. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

Don’t Die with Your Music Still In You. » Launches April 15, 2025! “The test of a first-rate intelligence is the ability to hold two opposed ideas in mind at the same time and still retain the ability to function.” ~F. Scott Fitzgerald Today’s episode is about a rare kind of peace—the kind that arises not from resolution, but from accepting contradiction and choosing to live within it. Not by picking sides. Not by attempting to make the tension disappear. By learning to live with it—curious, present, alive. I was working with a guy the other day—frustrated, spinning. First, he says: “Man, I don’t get it… sometimes I’m such an idiot.” Later, without a blink: “But other times, I feel like a genius.” “It’s both…” I assured him with a chuckle, “You’re a genius and you’re an idiot. So am I.” So are you, dear reader. Life is fluid, context-dependent, and full of contradiction. Exhibit A: Elon Musk. One minute he’s launching rockets into space— the next, he’s firing off a drunk tweet at 2 a.m. and tanking his company’s stock. Genius? Yes. Idiot? Yes. Both. Yes! 🙌🏻 Western culture has wired us to live in either/or: Good or bad. Right or wrong. Success or failure. Right wing vs. left wing. But real life? Real life is the WHOLE BIRD. Real life is BOTH/AND. That’s why The Pressure Paradox™ (2015)—even in its name—centers on this TRUTH: Pressure isn’t good or bad. It’s BOTH. It’s fuel and friction. Same goes for HABIT. Same goes for YOU. The who you become is forged within the tension. The sooner you stop resisting, the more peace you find. Remember the prior episode? The Guru Dilemma and, “The best heroes and philosophers are dead.” Why? Because they can no longer contradict themselves. It’s ALL highlight reels—clean, curated, canonized from the grave. Living? Messy. Contradictory. WHOLE. Even the Gooroos tend to miss this. One recently wrote: “My whole life changed the moment Ram Dass taught me that I am just a speck of sand—not the center of the universe.” Respectfully... Guru Dass is only HALF-RIGHT. YES, you’re a speck of sand. AND—while you’re alive, breathing, capable—you are the center of YOUR universe. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

Launches April 15, 2025! » Don’t Die with Your Music Still In You “The cave you fear to enter holds the treasure you seek.” ~Joseph Campbell Everybody Dies, But Not Everybody Lives Let’s call it what it is: Fear. Real, gut-level, heart-thumping fear. The kind of fear that shows up right before you leap. Or, begin the difficult conversation. Or, commit to chasing your dream goal. What if fear isn’t the villain? What if it’s an invitation? Welcome to the cave. And, The Hero’s Journey (See EVERYTHING) The Cave is the Call to Adventure Joseph Campbell, the master mythologist, mapped it all out. The Hero’s Journey is the underlying story behind every great story. Luke Skywalker hears the call. Alice tumbles down the rabbit hole. Dorothy’s world is swept into color. And you? You KNOW the calling… and, you’re standing at the entrance of the cave. This is the call to adventure. The choice to enter the unknown. And just like in the myths, you have a choice: Remain in the known world, where it’s safe and stagnant. Or step into the unknown, where it’s SKEH-WEE —and transformational. Funny how it works. The fear is the test. It’s the guard at the gate. It is the dragon. Behind it? Growth. Gold. Treasure. And, your STORY. What’s worse than fear? Regret.» Don’t Die with Your Music Still In You This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

Mind Bullet Monday: The Denominator » The Habit Mastery Workshop “The pleasure isn’t from the activity—it’s from your brain’s calculation of how much more there is to do.” ~Dr. K Ever feel like no matter how much you accomplish, it’s never enough? You’re not lazy or broken. You’re probably caught up in the mathematics of misery. We’re calling this episode The Denominator for a reason. Recently, YouTube neuroscientist and psychiatrist Dr. K (from the HealthyGamer channel) addressed one of the most misunderstood emotional conditions today—anhedonia: the inability to feel joy in life. His insight, after reviewing a recent study on his YouTube channel? It’s not just about what you’re doing—it’s what you think remains undone. In short, the denominator is your mental chatter—story—about everything that remains unfinished. It’s the looming, pending, unresolved business that intensifies overwhelm and, in the process, diminishes your ability to feel good. And when nothing feels good, people begin to shut down—motivation disappears. This maps eerily well to a core concept within The Pressure Paradox™, where pressure—in the psychological sense—is often referenced as Force divided by Area. That’s right. It’s the same as the physics formula for pressure: P = F / A By the way: you’re not alone if you’re thinking, “Slow down MG, we shouldn’t be conflating physics and psychology!” DeepSeek AI said the same thing to me. Until it (he? she?) did. (See the bottom.) In The Pressure Paradox™, the denominator—Area—represents one’s available resources: skills, time, energy, capacity, money, etc. The smaller the denominator, the greater the pressure. The larger it is, the more the force is diffused—and thus, the pressure is mitigated. When anyone is short on time, energy—even emotional bandwidth—and staring down a mountain of unmet goals—pressure spikes. Their story? One of insufficiency. Anhedonia and the Hidden Math of Misery: Since we think predominantly in terms of stories (see EVERYTHING), our brains script everything in real-time—call it “Thought 2.0.” According to the study Dr. K references, dopamine release is based on this calculation: Progress ÷ Perceived Total Work Perceived being the operative word. If you believe you have 30 units to address and you’ve only made 1 unit of progress, his point is clear:The dopamine release is marginal—1/30. The larger the denominator—the imagined, storied workload—the flatter and more joyless the experience becomes. And, here’s where things get interesting. Dichotomy Collapse (Bridging Present & Future) How often do we talk about dichotomous thinking on this show? Almost as much as we talk about P.A.R.R. It turns out, P.A.R.R. addresses this precise phenomenon:The tension between being present and active (low denominator) and planning for a future goal (big denominator). Dr. K shows how an oversized denominator—thinking in massive time scales like years or decades, paired with big goals—kills dopamine release and leaves us feeling numb. P.A.R.R. breaks this dilemma down. It shifts that “unsurmountable” thinking from impossible to simply directional—that’s the destination. Today, we made progress. When following P.A.R.R., the denominator becomes just the “Target Day.”And that’s it. P.A.R.R. encourages you to hold a long-term vision and stay grounded in today’s focused action. By checking off our habits in the present, we feel good, stay present, and still move toward long-term goals. The denominator is reduced to that day—while we hold on to the long-term vision.Nothing is surrendered. For 15+ years, P.A.R.R. has been bridging this gap—and, according to science, addressing this denominator unknowingly. P.A.R.R. — The Method Plan: Identify a meaningful habit—or three—aligned with your goal. Set your target days and minimum success criteria (MSC). Act: Execute in small, manageable steps. Record: Track it daily, using binary metrics (1 or 0), and take brief...

Mind Bullet Monday: Skeh-Wee » The Habit Mastery Workshop “Courage is the mother of all virtues because, without it, you cannot consistently practice any other virtue.” ~Aristotle” We’ve approached this topic from seemingly every angle possible… Time for one more. Skew-Wee. AlfredAI and I—at your service. Most of what’s scary is risky. Most of what’s risky is necessary for personal growth. As Jim Rohn put it: “It’s all risky. The moment you were born, it got risky. Getting married is risky. Having kids is risky. I’ll tell you how risky life is, you’re not going to get out alive!” Public speaking? Skew-Wee. Posting an article or podcast episode? Skew-Wee. Publishing a book? Skew-Wee. One more time: “Courage is the mother of all virtues.” There’s another way to say this, but we’re not going there. How do you develop the virtue of courage? Anyone? The same way you develop any habit—intentional practice. Just ask our hero, Ben Franklin. (From H2G, Season 2) What About Real Danger? Risk shouldn’t be an excuse for recklessness. Calculated courage versus blind fear… but what is calculated courage? Determining the value of the desired outcome Understanding the driving why behind the desire Knowing the difference between probable, improbable, and impossible Recognizing the real risk—“Right View” This is where (borrowed once again from The Pressure Paradox™) The 3 P’s come into play. Since we can’t escape pressure forever—only temporarily—we’d better learn to handle it. What are the 3 P’s? This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

Possessed – MBM: Mind Bullet Monday » The Habit Mastery Workshop “At the highest level, you don’t pursue the goal; you embody it.” In Season 6, Episode 49, we explored Obsessed—what I framed as Desire Level 10.0. Upon further reflection, I recognize that was incorrect. To be obsessed with a goal is a very high-level desire, but there’s a higher level. Possessed. When we think of obsession, we often picture someone deeply fixated on a goal, fully immersed, operating at a level of focus that few understand. But there’s still a degree of self-awareness in obsession. The person is aware they are obsessed. Possession is different. The separation between you and your mission becomes nearly indistinguishable at this level. The idea owns you. It consumes you. It drives your actions intuitively—with little conscious effort. Key Distinctions Between Obsessed and Possessed Obsessed = Intensity Level 10.0 → High desire, relentless pursuit. Possessed = Beyond 10.0 → You are compelled. It’s no longer a choice. Deadline + Pressure + Maximum Intensity = Possessed → External forces fuel internal drive until you must act. In The Pressure Paradox™, we explore how pressure favorably channels energy and fosters focus. At its peak, pressure eliminates hesitation and forces action. To be possessed is when pressure fuses with identity—you’re no longer chasing a goal; you become one with the goal. "A man possessed by his goal does not doubt or hesitate—he moves with a confidence that even surprises himself." Questions to consider: What happens when hesitation disappears, and all that remains is action? This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

Still don't know how to track the 'right way'? » The Habit Mastery Workshop “Behavior is science. Achievement is art." Today we break down a simple but powerful concept: become a scientist when it comes to your goals and personal transformation. Too many people rely on motivation, willpower, or vague intentions. Real progress comes from data—collecting data: tracking habits, testing what works, taking notes accordingly, and making adjustments along the way." Key Takeaways from This Episode 🔬 Data > Feelings We trust scientists, doctors, and accountants because they work with data—not guesses. If a doctor made a claim without data, we’d be skeptical. The same should apply to personal goals: without tracking, how can we truly know we’re making progress?" ⚖️ Your Habits Serve Two Masters Habits are a means to two ends: who you become and what you accomplish. Good habits, when aligned with your goals, drive achievement—but they also shape your virtues, your character, and the person you become in the process 🎯 The Intention-Action Gap Most people have good intentions but fail to follow through. The key to closing this gap? Tracking habits. It forces the intersection of desire and action—that’s what willpower truly is: taking actions that align with your intentions. 📊 Habit Tracking with P.A.R.R.: Putting the Science of Behavior to Work Scientists gather data. Goal achievers must do the same. Why is science so fascinating? Because it relies on data. So, where’s your freakin’ data? 🛠 Plan, Act, Record, Reassess (P.A.R.R.) Traditional habit models treat humans like rats in a maze. The P.A.R.R. methodology (Plan, Act, Record, Reassess) accounts for human capacities of choice, intention and reflection. 💡 Habit Tracking = A Performance Hack If you're stuck, frustrated, or unsure why progress isn’t happening, start tracking your habits. Without data, troubleshooting is difficult—if not impossible. Habit tracking is the hack to accelerate progress toward your goals and ideals. Get after it! The Challenge: Become the Scientist of Your Own Life If goals matter, stop relying on gut feelings. Experiment. Track. Adjust. The Habits-to-Goals methodology is the both a philosophy and a framework. Your data will be your guide. "Until you intersect your intention with your actions, you are not moving toward your goals and ideals." Share Enter: The Habit Factor’s P.A.R.R. Methodology The Habit Factor provides a simple, repeatable system to create lasting change by focusing on habits as the foundation for achieving your goals. Habits are the foundation for meaningful change, and this is the method to build them: Plan: Define “Target Days” (specific days for action) and “Minimum Success Criteria” (a low bar to build momentum). Act: Stick to the plan consistently, even if imperfectly. Record: Track progress using a binary system (1 for success, 0 for no success). Reassess: After 28 days, review your results to adjust and improve. This simple framework bridges the gap between intention and consistent action, empowering you to design habits that align with your goals. This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

» The Habit Mastery Workshop “Where there is behavior, there is motivation." “Motivation is what gets you started. Habit is what keeps you going.” ~Jim Rohn Ever thought, “I’m just not motivated”? Here’s the truth: You’re always motivated. Motivation is simply behavior—a movement toward a goal. For better or worse, that goal might be to sit on the couch and watch football. The point is, you’re still motivated—just not toward what may matter most. The distinction is simple: One moves you toward your goals and ideals. The other pushes you away and delays them. The first is a decision to move through difficulty and temporary pain. The latter is a quick fix—an escape toward immediate pleasure. These two—pleasure and pain—are the monster pillars of human behavior.If we’re not careful—if we’re unaware—pleasure almost always kicks pain’s ass. Until habits are cultivated, pleasure is almost always the default setting. It’s the easy, comfortable path—but it’s also a vote to delay your goals. Challenging behavior? That’s different. Every time you take it on, you’re casting a vote to fast-track your growth and get closer to your ideals. After all, this is why we call it discipline—it hurts. As soon as we recognize these two polar forces at work, we can address them. Ignoring that tough email, avoiding that difficult conversation, or skipping the gym? Chances are, that’s motivation away from pain. To be clear, the problem isn’t a lack of motivation. It’s understanding the motivation that’s always at work—either for or against your goals. And almost always, the path toward your goals runs through pain. The good news: a little awareness changes everything.As soon as you recognize the forces at play, you can flip the script. Pain becomes your ally. Discomfort is the gatekeeper. Reframe the story. Look at what you’re motivated toward, most of the time. The “difficult” isn’t punishment—it’s progress. This is where habit tracking and the P.A.R.R. framework come into play. Something shifts when you align a few key habits with your most important goals and track them. You push through discomfort—temporary pain—and gain momentum. You experience the feel-good chemicals: endorphins and neurotransmitters tied to self-efficacy—the ability to produce a desired result. The magic is in the simple P.A.R.R. framework: It turns hard “stuff” into habits and momentum toward your most important goals. This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

“Most self-help programs do not fail because they lack good ideas—they fail because they don’t help people bridge the gap between knowing and doing." Ever wonder why there are so many self-help programs? It’s simple: demand is high, but most solutions miss the mark. What’s the mark? Connecting desire to action.Most self-help programs focus on knowledge or motivation but lack a clear process for accountability. They emphasize action items and next steps but overlook the deeper work of developing core behaviors—HABITS. The result? People start with enthusiasm but quickly revert to their old routines and, yes, their old habits. Here’s the truth: what binds you can also set you free. That’s where The Habit Factor stands apart—with a proven system to cultivate habits aligned with your goals, bridging the gap between knowledge, desire, and consistent action.And because it’s a habit-centric approach, the new habits you build naturally replace the old ones. Enter: The Habit Factor’s P.A.R.R. Methodology The Habit Factor provides a simple, repeatable system to create lasting change by focusing on habits as the foundation for achieving your goals. Habits are the foundation for meaningful change, and this is the method to build them: Plan: Define “Target Days” (specific days for action) and “Minimum Success Criteria” (a low bar to build momentum). Act: Stick to the plan consistently, even if imperfectly. Record: Track progress using a binary system (1 for success, 0 for no success). Reassess: After 28 days, review your results to adjust and improve. This simple framework bridges the gap between intention and consistent action, empowering you to design habits that align with your goals.“Motivation gets you started habit keeps you going.”~Jim Rohn Take a moment to reflect: What habit will you begin today? Apply the P.A.R.R. methodology to bridge the gap between where you are and where you want to be. Make it a habit and keep on trackin’ ✅ ~mg This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe