We dismantle one of the most persistent myths in self-improvement: that success is all about willpower. Drawing on the work of Roy Baumeister and other behavioral science research, we reveal why willpower is a limited resource rather than a moral failing and why relying on it only sets you up for failure. Instead of hoping we have the strength to continue, we use this episode to offer you smarter strategies - like habit design, environmental tweaks, and friction hacks - to help you achieve your goals without burning out your mental battery.

Chapter Markers

0:00 - Intro: The Willpower Fallacy

2:18 - Ego Depletion Explained

4:30 - Why We Fail

6:16 - Why Systems > Self-Control

10:00 - How to Set Yourself Up For Future Success

13:04 - Is Willpower a Muscle?

15:48 - Weekly Challenge and Final Thoughts: Smarter Shifts Over Sheer Force

In this week’s episode, we explore the science of less is more, for habits, that is. Inspired by BJ Fogg’s behavior model, we unpack how anchoring micro-actions (like flossing one tooth or taking one deep breath), can help us build momentum, identity, and sustainable routines. If you’re trying to start new habits - journaling, working out, or finally getting into meditation - this episode will highlight how success starts smaller than you think - and why celebrating even the smallest wins can rewire your brain for consistent success.

Chapter Markers

0:00 - Intro: Why Small is Smart

3:47 - How Tiny Habits Hack Your Psychology

5:30 - Real World Example: Starting a Journaling Habit

7:10 - Motivation ≠ Dependable

10:08 - The 3-Step Checklist for Building a Tiny Habit

12:13 - Weekly Challenge and Final Thoughts: Stack Pebbles, Not Mountains

This week on Behavior Shift, we’re sharing two powerful tools from the behavioral science playbook - pre-mortems and post-mortems. Planning ahead and recapping what happened are useful tools no matter what your goal is, and these techniques will help you anticipate failure before it happens and learn from both wins and losses after the fact. Whether your training for us a race, launching a creative project, or just trying to create new habits, applying a little future hindsight and honest reflection can keep your goals on track and you stress level in check.

Chapter Markers:

0:00 - Intro: What Are Pre-Mortems and How Do They Work?

3:01 - The Brain Science Behind Imagining Failure

5:35 - Turning Warnings Into Action Plans

6:15 - Looking Ahead: What Are Post-Mortems?

7:06 - Post-Mortems On Success

8:32 - Luck vs Good Process

11:10 - Weekly Challenge and Final Thoughts: Progress Through Curiosity