“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 t...
Jun 21, 2025•57 min
“In the beginner’s mind there are many possibilities, but in the expert’s mind there are few.” — Shunryu Suzuki Why care about a behavior model? Because human behavior drives everything—goals, habits, change, progress. There’ve been countless theories, experts, and frameworks.Over a century of behavioral science. But never something complete , structured , falsifiable , and truly practical . UBM is the first UNIFIED model of human behavior— a map , model , and compass in one. Simple. Teachable. ...
Jun 04, 2025•18 min
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...
May 20, 2025•21 min
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.T...
May 13, 2025•32 min
“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 gro...
May 07, 2025•34 min
“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. Accur...
Apr 30, 2025•32 min
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 w...
Apr 23, 2025•32 min
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: “...
Apr 15, 2025•19 min
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,...
Apr 08, 2025•15 min
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 EVERYT...
Apr 02, 2025•21 min
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 m...
Mar 25, 2025•28 min
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. Hav...
Mar 19, 2025•21 min
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 fe...
Mar 10, 2025•21 min
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 🔬 D...
Feb 05, 2025•19 min
» 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...
Jan 27, 2025•21 min
“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 developi...
Jan 20, 2025•18 min
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...
Jan 13, 2025•22 min
“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 inconveni...
Jan 06, 2025•14 min
“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 motivatio...
Dec 30, 2024•24 min
“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, “ ...
Dec 23, 2024•19 min
“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...
Dec 16, 2024•28 min
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 connec...
Dec 09, 2024•23 min
“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: Eve...
Dec 02, 2024•11 min
“ There is no success without hardship.” ~ Sophocles Today’s Frequently Asked Friday (FAF): What’s the one ‘habit/skill/trait’ holding me back from living the life I desire?” The Price of Admission Steve Jobs often said that starting and running a business is “ painful and difficult .” Elon Musk? Same tune, different key. These guys didn’t just waltz onto the stage of success—they slogged through the swamp of pain , discomfort , frustration , and failure . Why? Because success is never a gift; i...
Nov 29, 2024•24 min
“The key is not to prioritize what’s on your schedule, but to schedule your priorities.” ~ Stephen Covey First Things First: A Football Story (Kind Of) Picture this: it’s Sunday morning, and I’m getting some “very important work” done. Deadlines, projects, emails— cue dramatic music —it’s all calling my name. I’m laser-focused, in the zone. Then, my wife comes skipping down the stairs (okay, not actually skipping):“It’s time to watch some football!” Now, I’m not going to lie. My gut reaction? Fo...
Nov 25, 2024•20 min
“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” ~Bruce Lee Napoleon Dynamite got it right! Between you and your big, shiny goal is a gatekeeper. Any clue? It’s the difference between doing and dreaming. It’s skills. Do you possess, at a high level, the skills your goal requires? Identify 3-5 of the key SKILLS that your goal demands, and list them. Here’s the kicker: skills and habits arrive together, like Batman and Robin—like...
Nov 18, 2024•20 min
Messy Life can be a real, unpredictable mess at times. There are things within our control—and way more beyond it. (See the Behavior Echo-System ). So, we tumble through life, tripping over our expectations, cursing when things don’t go our way, and thinking the universe owes us a smoother ride. Here’s a quick story, courtesy of the NFL. It’s halftime. The reporter is interviewing Mike Tomlin, the Pittsburgh Steelers' Super Bowl-winning head coach. “You’ve been inside the red zone a few times an...
Nov 11, 2024•21 min
“ No person is free who cannot command themselves.” ~ Pythagoras Welcome to NOvember "Who Is In Control?" This November, H2G - Habits 2 Goals challenges you to ask one crucial question: Who is in control? Discipline is a Habit “Nobody is born disciplined. It’s something you cultivate.” Discipline is not an inborn trait. Like any habit, discipline is cultivated through practice, it’s a habit/skill anyone can develop over time. (see Behavior Echo-System 👇) Self-Mastery and Freedom True freedom re...
Nov 05, 2024•28 min
New Listener Reset: Habits & Goals Basics Habits are NOT better than goals. Goals are not better than habits. Understand the crucial role each play in your life and how each serve the other. Heading into my summer hiatus, I’m leaving you with a handful of episodes to revisit and to help reset your habit tracking and goal journey. HABITS: "How Systems Help to Create Habits & Skills" - Discusses how systems can support habit formation. "Discipline is a Habit" - Focuses on the role of disci...
Aug 13, 2024•34 min
“Just when the catepillar thought the world was going to end, it became a butterfly.” Metamorphosis Change: one of life’s great constants. For those between 45 and 60, life often brings significant challenges: marriages end, careers shift, personal identities and appearances evolve. After decades of laying a foundation, it may feel like it’s slipping away... Quantum physics offers a fascinating perspective on transformation. It suggests that multiple possibilities exist in any given moment and t...
Aug 06, 2024•24 min
