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

Ever wonder why, once you can see the finish line, you start to sprint? Whether it’s a race, a project, or your tenth cup of coffee on a 12-punch card, it feels like when the end is near, we get much more determined to complete our goals. This is called the Goal Gradient Effect, and it’s the topic of this week’s episode. From rats in mazes to mile 13 of a half-marathon, we break down how proximity to a reward boosts motivation and how you can harness this effect to make progress feel more achievable.

Chapter Markers:

00:00 – Intro - What is the Goal Gradient Effect?

01:41 – Historical roots: Clark Hull’s rat maze

03:00 – Modern-day examples: Punch cards and projects

05:26 – The psychology behind why it works

07:39 – Real Life Applications

10:28 – Breaking down goals

11:48 – This week’s challenge

In this episode, we lay out a simple framework to help you think more strategically about your goals—not just what you're aiming for, but where you're focusing your energy. We introduce six key areas of life that most goals tend to fall into and share how reflecting on these can unlock more balance, motivation, and meaning. With a few practical questions and a concept called the “carryover effect,” we’ll help you spot where your next shift should happen and how one change can ripple across the rest of your life.

Chapter Markers:

00:00 – Intro & Why Goal Categories Matter

00:34 – The 6 Key Goal Categories

03:01 – Prioritizing for Maximum Impact

04:32 – The Carryover Effect: Growth in One Area Fuels Others

06:28 – Action Plan: Write Goals in All 6 Areas

08:31 – Sign Off & Reminder: Don’t Forget Joy!

Before you set your next big goal, ask yourself this: Do you really know what you want, or are you just chasing someone else’s dream? In this episode, we peel back the layers of goal-setting and uncover the foundational question that too many people skip: Who are you, really? Tune in to this insightful episode to reconnect with yourself, reestablish your goals, and discover what really drives you forward.

Chapter Markers:

0:00 - Today’s Topic: Knowing Your True Self

1:40 - The Problem with Misaligned Goals

2:30 - Spotting Core Values

8:00 - Understanding Success, Gratitude, & Non-Negotiables

11:30 - The 7-Word Memoir

15:30 - Why Self-Understanding Fuels Better Goals

16:30 - Listener Challenge and Exclusive Offer!

Social media, bleak news cycles, and daily stressors can make it hard to focus on what’s going right, but there’s a powerful, research-backed way to shift your mindset - gratitude. Gratitude rewires your brain for positivity, boosts emotional well-being, and even improves sleep and relationships. Want a happier, more positive mindset? Discover how practicing gratitude rewires your brain for joy, reduces stress, and strengthens relationships—starting today.

Chapter Markers

0:00 - Intro: Why positivity feels so hard

1:48 - The science of gratitude: rewiring your brain for positivity

3:40 - How much gratitude do you actually need?

5:46 - ‘What if I didn’t have X’?

8:37 - Gratitude tools: journals, apps, and prompts that work

9:42 - Closing thoughts: start practicing gratitude and shift your mindset

Ever felt motivated just because you thought you were making progress? You’re not alone. Illusory progress is a real psychological phenomenon that can help you stay on track with your goals. In this episode of Brain/Shift, we discuss the fascinating phenomenon of how perceived progress can accelerate motivation. We break down how this works and simple tricks to keep yourself moving forward. If you’re stuck in a rut and just looking for that last push of motivation, this episode is a must-listen.

Chapter Markers

0:00 - Intro: What is illusory progress?

0:45 - The Coffee Shop Study: Why pre-filled punch cards boost motivation

2:39 - The science of feeling ‘almost there’

3:56 - Practical strategies to create feelings of progress

4:09 - Final thoughts and today's challenge