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

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

FOMO: The Habit Mastery Workshop. Begins 1/17/25 Special promo code: “HMASTERY50” expires tonight. “Where there is hope in the future, there is happiness in the present." Language shapes our logic and thoughts. Small shifts in the words we use can unlock big changes—just like a simple line of programming code. Consider these three simple, three-letter words: YET, GET, AND. YET Yet is about hope. When kids (or adults) feel stuck, they often use absolute language: “I’m just no good at this.” By simply adding yet, we shift the story: “I’m not good at this... yet.” Yet is a word that turns frustration into possibility, reminding us that growth is within reach. “Yet” suggests hope, which lights the way forward and, as the quote goes, can bring “happiness to the present.” GET GET is about gratitude. When you catch yourself thinking, “I have to do the dishes,” “I have to go to work,” “I have to go to the gym,” or “I have to go to practice,” consider changing the programming language to: “I get to.” After all, you possess hands to clean with, eyes to see with, and opportunities others may not have. Get transforms obligation into appreciation. Get opens your eyes to the gifts within everyday “tasks.” AND And is about openness. It challenges rigid, either/or thinking. Are habits better than goals? No—habits and goals support each other. Is pressure good or bad? It’s both—too little can leave you unmotivated, while the right amount sharpens focus. By adding and to your programming, you remove silos. And welcomes holistic thinking and, interestingly enough, fosters peace of mind. Share Consider adding these tiny three words—YET, GET, AND—and watch how they reshape how you see yourself and the world. After all, it’s easy to see how hope, gratitude, and openness pave the way to growth, happiness, and harmony. "The limits of my language are the limits of my world." ~Ludwig Wittgenstein Language is both a bridge and a barrier. It connects us to new ideas and can divide and constrain us. By choosing our words carefully—and sometimes setting aside prevailing definitions to explore their roots—we open up possibilities instead of closing them 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

“What holds your attention, tends to hold your future.” In today’s hyper-connected world, staying focused feels nearly impossible. Algorithms are designed to serve up distractions tailored to our deepest interests. Case in point: I recently visited YouTube for instructions and was immediately bombarded with an irresistible buffet of videos—chess, surfing, golf, etc… Within 30 seconds, I forgot what I was even looking for. Sound familiar? The battle for your attention isn’t just a minor inconvenience—it’s a full-scale assault on your productivity, your goals, and your future. Every moment we surrender to distractions, we’re not just losing time; we’re forming habits of fractured attention and diminished focus. By being proactive and intentional, you can reclaim your attention and your future. Key Ideas to Guard Your Attention: Out of Sight, Out of Mind (and its Corollary): Removing distractions from your environment works wonders: the less you see, the less tempted you’ll be. Delete non-essential apps, declutter your workspace, and turn off notifications. But here’s the kicker: Out of Mind, Out of Sight. As soon as your attention fragments, your focus and the mental “sight” of your project leave you. Once the vision of what you’re working on fades, it’s as if the task itself disappears. Protect your attention, and you protect your inner vision. Create Attention Sanctuaries: Dedicate specific times and spaces for deep work. A clean, distraction-free desk and a phone left in another room can work wonders. Guardrails for Your Mind: Pomodoro Technique: Work in focused bursts (e.g., 25 minutes), then take short breaks. This prevents burnout and builds focus and stamina. Phone in DND: Set your phone to “Do Not Disturb” during work blocks. Use tools like Focus Mode to block distracting apps. Single-Tasking Over Multitasking: Do one thing at a time and do it well. Multitasking splinters attention and increases mistakes. Recognize Environmental Triggers:Social media apps, autoplay features, and algorithm-driven feeds are designed to hook you. Acknowledge these triggers and implement barriers: Use browser extensions like Freedom or StayFocusd to limit time on certain websites. Log out of accounts when not actively using them. Reflect and Realign: Set daily intentions: What’s the one thing you need to accomplish today? End your day with a quick reflection: Did you win the battle for your attention? What could you adjust tomorrow? Write It Down:The simplest yet most effective way to keep your focus is to write things down. As Confucius said, “The weakest ink is stronger than the strongest memory.” Writing anchors your thoughts reinforces your goals, and provides a clear roadmap when distractions inevitably pull you away. The act of revisiting your notes restores clarity and commitment. 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

“It’s not how you start that matters, it’s how you finish.” ~Michael Jordan »Tired of spinning your wheels? One course can change everything » The Habit Mastery Workshop. Begins 1/17/25 Let’s talk about finishing strong. Does anyone remember who led at halftime, anyway? Whether it’s the final reps of a workout, the last chapter of a book, the home stretch of a goal, or the end of the year, finishing with purpose and intensity changes everything. The act of finishing strong isn't just motivational fluff; it's a game-changer for habit-building, self-confidence, and—bonus—a sweet dopamine rush. Benefits of Finishing Strong Supercharges Confidence: Ending on a high note convinces your brain you’re the kind of person who executes on a plan and finishes what they start. When your last mile is faster than your first mile—you’re finishing strong! Finishing what you plan—even small tasks (behaviors you’re looking to cultivate into habits)—produces self-efficacy. Self-efficacy is the cornerstone of The Habit Factor’s P.A.R.R., habit-building methodology. Reinforces Habit Strength: Imagine your habit as a snowball rolling downhill. Finishing strong reinforces your commitment; it grows larger and faster and gains momentum with each successful completion. Brain Candy: When you complete a task—almost any task you set out to accomplish—your brain rewards you with dopamine, serotonin, oxytocin, and endorphins. Bonus: all these feel-good chemicals help to reinforce your motivation to get back after it! Tomorrow Meets a Stronger You: Today’s strong finish equates to you rejoining that next practice effort even stronger. You’re essentially handing future-you a gift—you’re paying it forward with each strong finish! Laser Focus: Aiming to finish strong forces you to up the ante—increase the energy, intensity, and focus. “A good start’s a joyful run, but finishing strong is second to none.” P.A.R.R. and Finishing Strong The Habit Factor’s P.A.R.R. methodology (Plan, Act, Record, Reassess) sets you up for a strong finish by helping you to establish a “low bar”—making finishing strong easier. How it all connects: Plan: Start with your habit’s “Target Days” are they (M, W, F) or (Tu, Th)? Notice they do NOT need to be every day. You select the days that work with you and your schedule. Then, identify the “Minimum Success Criteria” (MSC)—the “low-bar” part of your habit-building plan. For instance, 5 pushups or 25 pushups? Writing for 10 minutes or 10 pages? Act: Each action (according to your plan) becomes a mini-finish line. Crush it on your target days, and you’re already finishing strong at a micro-level, which keeps the momentum building. Record: Track your progress against your “Targets” and build accountability. The more you see wins stack up, the easier it is to keep finishing strong. Reassess: Reflecting on what worked (and what didn’t) ties a neat bow on your efforts and preps you for the next challenge. When you approach habits with P.A.R.R., you’re not just grinding—you’re creating a cycle of intentional starts and triumphant finishes. How to Finish Strong Set Your Sights on Small Wins: Small helps to get started—convincing yourself it’ll be easy to start. Establishing low “Minimum Success Criteria” on your “Target Days” is the secret weapon of P.A.R.R., which works to help get started AND to finish strong. Consistency Beats Intensity: Skip the “all or nothing” mindset. Show up consistently and let habit strength compound over time. Plan to Win: Strong finishes rarely happen by accident. Decide in advance if you’ll be exceeding your “Minimum Success Criteria.” Not so you can get two checks—but so you’ll finish strong and show up next time even stronger. Reflect and Celebrate: Celebration is almost instantaneous as your natural reward systems—endorphins and neurotransmitters like serotonin and dopamine—will kick in every time you complete your “Minimum Success Criteria” on your “Target Days.” It won’t just be a...

“It’s the space between the notes that makes the music.” ~Debussy **Private Coaching Accelerator (Limited Spots): Learn More Here! ** Debunking the Myth of ‘1% Better Every Day’ The idea of getting 1% better every day has been popularized by books, influencers, and motivational speakers for more than thirty years. I recall Tony Robbins preaching the message back in the late '80s. More recently, another bestselling habit book has taken Tony’s mantra to new levels of cliché-dom. On the surface, “1% Better Every Day” sounds fantastic, and it’s certainly aspirational. After all, it represents consistent, steady improvement over time—day in, day out. What could be more motivational than that? It seems like the perfect recipe for day-to-day self-improvement, right? 1% better every day. Unfortunately, the reality is very different. Learning any new skill, building any new habit, or improving in any meaningful way is a process filled with starts, stops, gradual and sometimes rapid progress, as well as regression. All growth requires space—rest and silence. After all, muscles don’t grow while you’re lifting the weights; they grow when you’re resting. So, while the message of “1% Better Every Day” is well-meaning, it’s also a myth. Improvement is never linear. Ever heard the phrase “two steps forward, one step back”? Sometimes, it may be three or even ten steps back. Credit: The “Success” meme “Don’t break the streak,” “Never miss two days,” “It takes 21 days to build a habit,” and “1% Better Every Day” all fall into the same silly cliché bucket when it comes to personal improvement and habit development. And all miss the crucial idea that rest, recovery, space, and silence should be part of anyone’s growth and new skill and habit development plan. Share Take a hard look at the meme above—does that resemble 1% better every day? Yet, this (below) is what “they” want you to believe. 👇 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

“Pressure is a privelage.” ~Billie Jean King ** New Private Coaching Accelerator (Pilot): Learn More Here! ** Does it ever feel like pressure is out to get you? For years, experts in performance psychology have told us that pressure is the “enemy of success.” It seems logical, right? After all, under pressure, things can go sideways. Deadlines get blown. People choke. Sometimes, terrible things happen. But here’s the twist: pressure isn’t the bad guy. It can be one of your most unexpected allies—if you allow it. Think about it: What’s a deadline, if not pressure’s way of snapping us out of procrastination and forcing us to get things done? At the Olympics—where the stakes are enormous and the pressure is sky-high—not all athletes crumble; in every Olympics, world and Olympic records are set. Why is that? If pressure were truly the enemy of success, why are so many ‘successful’ people known for navigating pressure-filled waters? Consider Abraham Lincoln, Mahatma Gandhi, or Nelson Mandela. Weren’t they immersed in some of the most pressure-packed circumstances imaginable? Isn’t their heroism defined by how they navigated that pressure, rather than crumbled under it? Here’s the truth: Pressure isn’t inherently good or bad—it’s neutral, precisely like the force of habit.Whether we like it or not, it’s not going away anytime soon. Pressure was with you the day you were born, and it’s certain to be with you until your final breath. Thus, it’s probably worth understanding it better. »New Year Special: Upgrade your membership in 2025! Enter: The Pressure Paradox® —the sequel to The Habit Factor®. Turns out, there’s a simple mantra—a formula—for navigating pressure, and it’s detailed extensively in The Pressure Paradox®; it’s identified simply as “The 3 P’s.” Plan. Prepare. Practice.More at: https://habits2goals.substack.com 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’s a Manifest? While “manifest” can function as an adjective, it is most commonly used as a noun or verb. As a noun: A manifest is the captain’s list—a detailed record of what’s being carried and delivered to a destination. As a verb: To manifest refers to the act of turning goals, dreams, and ideals into physical reality. In today’s Mind Bullet, we explore the common ground between these meanings. It’s likely no coincidence that they share the same name. The concepts are inherently connected. To manifest your goals (verb), it’s crucial to DOCUMENT your efforts—the process itself. This is where many TikTok and Instagram "Gooroos" get it wrong. They promise you’ll manifest your dreams simply by visualizing, repeating mantras, and meditating. What they often overlook is this fundamental truth: Manifestation is a process of documentation. Read that again. To manifest effectively, you must track where you’re headed, what’s working, and what isn’t. You need to record your actions, behaviors, and habits. (Join the waitlist here.) The act of documenting and tracking is the manifestation bridge—the critical link between a foggy, far-off dream and seeing it take shape in reality.Why Habit Tracking Changes Everything All captains are required to carry a manifest: It clarifies the mission: You can’t deliver what you can’t define. It keeps you accountable: Progress is easier to measure when it’s written down. It shows the path forward: If you get off course, the manifest reminds you where you’re going—and why. In your life, tracking your habits is your personal manifest. Without it, you’re just guessing whether you’re moving in the right direction. 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 secret of change is to focus all your energy not on fighting the old but on building the new.” ~ Socrates What are you building? Wise words, right? Let’s be honest—Socrates didn’t have to deal with email inboxes or social media. Change was easier when your biggest distractions were donkeys. Still, his message holds up. If you’re tired of replaying your greatest bad habits hits… (Procrastination: The Remix, anyone?), it’s time to focus on building the new. Key Ideas Change is constant: Everything bound by time is changing—including you. Whether you like it or not, life keeps moving forward. Let go of your EX—the past: Whether it’s a toxic habit, a dead-end goal, or your undying love for midnight ice cream binges, clinging to the old only makes it harder to build the new. The past is like that annoying ex—it’s not helping you grow, so why keep holding on? Build, don’t battle: Ever tried arguing with yourself? It’s exhausting. Telling yourself you’ll “definitely start tomorrow” only to repeat the same old habits feels like shadowboxing your brain. Instead, channel that energy into ACTION. Dust off that dream—like writing that book you’ve been “starting” since 2012— take the first step. Start small and keep it real: Plato said, "The beginning is the most important part of the work." Translation? S.T.A.R.T.—Simple. Today. Actions. Repeated. Tracked. Quit over-researching, overthinking, or waiting for the perfect moment. Just start—even if it’s messy. Time is short: As Brian Tracy put it, “There’s never enough time to do everything, but there’s always enough time to do the most important things.” Stop waiting… Today The Building Begins! Build habits like a boss: Use the P.A.R.R. method—Plan, Act, Record, Reassess. You're a human, not a rodent stuck in a habit loop. (see below) Listen while you build: Subscribe to the Habits 2 Goals podcast—it’s like having a coach in your pocket, but without the shouting. Level up with accountability: Upgrade to a paid Annual Premium subscription and gain access to our upcoming Peer Accountability and Small Coaching group. Go PRO: Enroll in the 8-Day Habit Mastery Workshop for on-demand, next-level habit and skill development. It’s structured, supportive, and (don’t worry) kale-free. 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