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

“Life is a tragedy when seen in close-up, but a comedy in long-shot.”~ Charlie ChaplinThis Habits 2 Goals episode is FREE for ALL subscribers.Life’s Balancing Act: Tragedy & ComedyWhat feels like a world-ending personal disaster today may just become a hilarious anecdote tomorrow.Just a few years ago, everyone was panicking about the COVID-19 pandemic. It was the end of the world. It was a scary time, filled with uncertainty and fear. Today, the epoch provides comedians worldwide (just check Netflix and social media) with endless material for jokes. To be clear, nobody is laughing about the millions of fatalities. Having said that, they are laughing at the ridiculous things people did, particularly in the early days: hoarding toilet paper, wearing masks made of scarves, and Zoom meetings with our pets dressed up as co-workers.Consider another quote, or rather a formula, this time from Woody Allen: Tragedy + Time = Comedy.For example, imagine the grief and shock surrounding the assassination of President Lincoln in 1865. No one was making jokes about John Wilkes Booth at the time. Today, countless jokes and even historical memes circulate about the incident.It’s hardly funny, yet, people find a way to laugh about it.Does this mean Chaplin’s or Allen’s quote applies to every tragedy? Not exactly.While time may soften the blow of some tragedies, others leave permanent scars. The death of a loved one, the loss of a dream, or the experience of war can leave wounds that never fully heal. So, where does that leave us? Humor is a powerful tool that helps us cope in difficult times, offers perspective, and can even build resilience. It’s also a powerful reminder that even in the darkest of challenges, our perspective will likely shift with some additional time.Think about that teenage relationship you had and lost. It was the end of the world. Up close, it was a tragedy. Now, it’s a comedy,The same might be said for any/all of the latest political crises. The beauty in the observation is this: Take life itself and each crisis at hand a bit less seriously, knowing it may just turn out like 98% of the prior crises, which somehow morphed into comedies.* Embrace the absurd: Life is full of ridiculous situations and unexpected turns. Learn to laugh at the absurdity of it all, even if it feels uncomfortable at first.* Connect with others: Sharing our stories and experiences with others can help us feel less alone and more connected. Laughter is often contagious, so surround yourself with people who make you smile.* Seek out humor: Watch funny movies, read humorous books, or listen to stand-up comedy. Exposing yourself to humor can help boost your mood and put things in perspective.* Be patient: Healing takes time. Don't pressure yourself to feel happy or funny all the time. Allow yourself to feel your emotions and know that laughter will eventually return.Remember, life’s a perpetual and emotional ying and yang.During your next crisis, take a deep breath, recall Chaplin’s and Allen’s words'; recognize the possibility that just maybe you’ll be laughing about it in the future. Enjoy the show!~mg***Get the inspiring, free and world’s first HABITS to GOALS tracking template here: → https://thehabitfactor.com/templates“The Three Circles of Behavior Echo-System” / The Grunburg Behavior Model is a holistic, fluid, and dynamic behavior-change model. It’s the first behavior-change model to demonstrate how our thoughts, feelings, behaviors, and even our environment vibrate (echo and reverberate) to influence each other. Hence, the “Echo-System.” Background here.If you’d like to understand human behavior at an even deeper level, learn more about the “Three Circles of Behavior Echo-System” which is featured in the book, “EVERYTHING!” I teach and coach organizations and individuals worldwide how to best utilize and leverage “The Three Circles of Behavior Echo-System” (below) and the P.A.R.R. [Plan, Act, Record & Reassess] scientifically-backed methodology for individual and organizational behavior design. Check out the latest cohort offering; the waitlist is now open: The 28-Day Breakthrough!*Recently Awarded: “Finalist: Self-help, Motivation”International Book Awards: EVERYTHING is a F*cking STORY.Visit https://thehabitfactor.com/templatesTo learn more about P.A.R.R., just Google “P.A.R.R. and The Habit Factor.”Get The Habit Factor® FREE with your audible trial! https://audibletrial.com/habits2goalsFeedspot’s “Top 10 Habit Podcasts You Must Follow in 2021”New listeners, grab your free habits 2 goals tracking template here: https://thehabitfactor.com/templatesFREE copy of As a Man Thinketh (PDF) right here: As a Man ThinkethSubscribe iTunes here! Subscribe: Android 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

“If you want to find the secrets of the universe, think in terms of energy, frequencey and vibration.“~ Nikola TeslaThis Habits 2 Goals episode is FREE for ALL subscribers.What’s the first clue that the latest habits “Gooroo” knows little about habit development? They teach the idea that doing a behavior for a month or thirty days – is the key to habit development. Performing a behavior for thirty days is helpful, but it misses a core, fundamental precept of habit development: RHYTHM“Everything in the universe has a rhythm, everything dances.” ~ Maya AngelouWhen I set out to write The Habit Factor®, the first question I pondered, researched and even queried Google was, “Why do habits exist?”Google served up a grand total of ZERO answers – nothing. (See the book for a screenshot)After weeks of contemplating that question, the answer revealed itself. It was elemental: All life is energy. Energy has a predisposition for pattern and rhythm; consider sound waves, ocean waves, the rhythm of the seasons, high tide, low tide, universal planetary rhythms, etc.By understanding this basic idea, anyone can intentionally leverage the rhythm of the week – using four-week increments – to track and reassess the habits they’d like to cultivate.ENTER: BodybuildingThe world of bodybuilding is often associated with sculpted physiques and unwavering dedication. Beyond the physical transformations, there lies a treasure trove of insights into habit formation and the art of self-discipline. Bodybuilders, through their rigorous training routines and meticulous tracking, offer valuable lessons that can be applied to building positive habits.The Rhythm of the WeekJust as bodybuilders structure their workout schedules around specific muscle groups each day of the week, we can adopt a similar approach to habit formation. By dedicating specific times or days to certain habits, we create a rhythm that becomes ingrained in our daily routine. P.A.R.R.: A Habit-Building MethodologyThe P.A.R.R. methodology, which stands for Plan, Act, Record, and Reassess, perfectly aligns with the habit-building strategies employed by bodybuilders.* Plan: Clearly define the habit you want to establish and establish both the “Target Days” and the “Minimum Success Criteria.” (More info here)* Act: By following your plan, you act on your “Target Days”, meeting your “Minimum Success Criteria.” (What happens if you don’t? See above link)* Record: Track your actions against your plan and add comments. Comments are essential and help to reinforce your intention (plan).* Reassess: Reassessment is crucial. Evaluate your habit-tracking effort after four weeks. If you are 85% or better against your targets, you should “raise the bar.” (See above link).HabitStrength™: Building MomentumJust as bodybuilders gradually increase the weight they lift to build muscle strength, we can apply the concept of HabitStrength™ to habit formation. By gradually increasing the “Frequency per week” and/or the “Minimum Success Criteria” (duration), we strengthen the habit’s strength and its automaticity.Leg Day: A Metaphor for Habit BuildingThe term "Leg Day" represents a plan put into action by following the rhythm of the weekWe can approach habit formation with the same level of intention and understanding. Enjoy the show!~mg***Get the inspiring, free and world’s first HABITS to GOALS tracking template here: → https://thehabitfactor.com/templates“The Three Circles of Behavior Echo-System” / The Grunburg Behavior Model is a holistic, fluid, and dynamic behavior-change model. It’s the first behavior-change model to demonstrate how our thoughts, feelings, behaviors, and even our environment vibrate (echo and reverberate) to influence each other. Hence, the “Echo-System.” Background here.If you’d like to understand human behavior at an even deeper level, learn more about the “Three Circles of Behavior Echo-System” which is featured in the book, “EVERYTHING!” I teach and coach organizations and individuals worldwide how to best utilize and leverage “The Three Circles of Behavior Echo-System” (below) and the P.A.R.R. [Plan, Act, Record & Reassess] scientifically-backed methodology for individual and organizational behavior design. Check out the latest cohort offering; the waitlist is now open: The 28-Day Breakthrough!*Recently Awarded: “Finalist: Self-help, Motivation”International Book Awards: EVERYTHING is a F*cking STORY.Visit https://thehabitfactor.com/templatesTo learn more about P.A.R.R., just Google “P.A.R.R. and The Habit Factor.”Get The Habit Factor® FREE with your audible trial! https://audibletrial.com/habits2goalsFeedspot’s “Top 10 Habit Podcasts You Must Follow in 2021”New listeners, grab your free habits 2 goals tracking template here: https://thehabitfactor.com/templatesFREE copy of As a Man Thinketh (PDF) right here: As a Man ThinkethSubscribe iTunes here! Subscribe: Android 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

“Let everyone sweep in front of his own door, and the whole world will be clean. “~ Johann Wolfgang von GoetheThis Habits 2 Goals episode is FREE for ALL subscribers.Amidst the hustle and bustle of daily life, it's easy to get caught up in the pursuit of worldly goals, the accumulation of possessions, and fleeting pleasures.Yet, at the end of the proverbial day, the true measure of your life will not lie in material wealth or even accolades. Instead, it will be determined by the impact that was made – the lives you touched – the GOOD that you did.“The true worth of a man is to be measured by his deeds and not by his words.” ~ SenecaIn the realm of spirituality, a multitude of religions posit that we exist for a reason – to serve others – to do GOOD. It is not the length of our lives but the depth of our impact that matters.While the religions vary, the core message is the same: we are called to make a positive difference in the world, to use our gifts and talents to serve others and to make the world a better place.Our lives have the power to leave an indelible mark on the hearts and souls of those we encounter. We can be agents of kindness, compassion, and understanding anytime we choose. Or we can let our actions be guided by apathy, indifference, and negativity.The choice is yours.Ultimately, there is just one question that will really matter at the end of your life: “What good did you do?”You have one job: Leave the world a better place than you found it.Start sweeping. Enjoy the show!~mg***Get the inspiring, free and world’s first HABITS to GOALS tracking template here: → https://thehabitfactor.com/templates“The Three Circles of Behavior Echo-System” / The Grunburg Behavior Model is a holistic, fluid, and dynamic behavior-change model. It’s the first behavior-change model to demonstrate how our thoughts, feelings, behaviors, and even our environment vibrate (echo and reverberate) to influence each other. Hence, the “Echo-System.” Background here.If you’d like to understand human behavior at an even deeper level, learn more about the “Three Circles of Behavior Echo-System” which is featured in the book, “EVERYTHING!” I teach and coach organizations and individuals worldwide how to best utilize and leverage “The Three Circles of Behavior Echo-System” (below) and the P.A.R.R. [Plan, Act, Record & Reassess] scientifically-backed methodology for individual and organizational behavior design. Check out the latest cohort offering; the waitlist is now open: The 28-Day Breakthrough!*Recently Awarded: “Finalist: Self-help, Motivation”International Book Awards: EVERYTHING is a F*cking STORY.Visit https://thehabitfactor.com/templatesTo learn more about P.A.R.R., just Google “P.A.R.R. and The Habit Factor.”Get The Habit Factor® FREE with your audible trial! https://audibletrial.com/habits2goalsFeedspot’s “Top 10 Habit Podcasts You Must Follow in 2021”New listeners, grab your free habits 2 goals tracking template here: https://thehabitfactor.com/templatesFREE copy of As a Man Thinketh (PDF) right here: As a Man ThinkethSubscribe iTunes here! Subscribe: Android 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

“We are but dust and shadows, and like a lamp that is lit and then extinguished, so too will our lives be extinguished.” ~ Marcus AureliusThis Habits 2 Goals episode is FREE for ALL subscribers. In the vast expanse of time and space, our individual existence might seem like a fleeting flicker, a mere ripple in the cosmic ocean. A thousand years from now, our names will likely fade into obscurity, our actions lost to the annals of history. Despite this inherent insignificance, we also possess the power to leave an indelible mark on the world, to create a ripple effect that echoes through generations.Life is a paradox, simultaneously insignificant and immensely significant. On one hand, our individual lives are finite, destined to be consumed by the relentless march of time. Our achievements, no matter how grand, will fade into the background of the universe’s vastness.On the other hand, we are capable of extraordinary acts of love, compassion, and creativity. We have the power to inspire, teach, uplift, and heal. Our actions can have a profound impact on the lives of others, the well-being of creatures and even the planet itself. Our service and impact can create a ripple effect that extends well beyond our lifetime.The Starfish ParableWhile walking on the beach, a man noticed a boy throwing a starfish back into the ocean.“You’re wasting your time, young man; there are too many starfish to save! You cannot help them all. Your efforts do not make any difference.”The boy tossed another starfish into the ocean, turned and said, “I just made a difference for that one!”“We are a part of something greater than ourselves, something that will endure long after we are gone.” ~ Carl SaganThis paradox of existence should be a call to action, not a source of despair.It reminds us that while our individual lives may be fleeting, the impact we make on others can endure. It urges us to embrace our insignificance and use it as fuel to be significant. To live a meaningful life is not to seek immortality or to strive for everlasting fame. It’s to live with purpose, to love wholeheartedly – to leave a positive mark on the world, however small it may seem. It is also to recognize that our individual actions, though seemingly insignificant, can contribute to something greater.Embrace the paradox that is your life. Acknowledge your insignificance while simultaneously celebrating your extraordinary capacity to love, serve, be compassionate, and create. Enjoy the show!~mg***Get the inspiring, free and world’s first HABITS to GOALS tracking template here: → https://thehabitfactor.com/templates“The Three Circles of Behavior Echo-System” / The Grunburg Behavior Model is a holistic, fluid, and dynamic behavior-change model. It’s the first behavior-change model to demonstrate how our thoughts, feelings, behaviors, and even our environment vibrate (echo and reverberate) to influence each other. Hence, the “Echo-System.” Background here.If you’d like to understand human behavior at an even deeper level, learn more about the “Three Circles of Behavior Echo-System” which is featured in the book, “EVERYTHING!” I teach and coach organizations and individuals worldwide how to best utilize and leverage “The Three Circles of Behavior Echo-System” (below) and the P.A.R.R. [Plan, Act, Record & Reassess] scientifically-backed methodology for individual and organizational behavior design. Check out the latest cohort offering; the waitlist is now open: The 28-Day Breakthrough!*Recently Awarded: “Finalist: Self-help, Motivation”International Book Awards: EVERYTHING is a F*cking STORY.Visit https://thehabitfactor.com/templatesTo learn more about P.A.R.R., just Google “P.A.R.R. and The Habit Factor.”Get The Habit Factor® FREE with your audible trial! https://audibletrial.com/habits2goalsFeedspot’s “Top 10 Habit Podcasts You Must Follow in 2021”New listeners, grab your free habits 2 goals tracking template here: https://thehabitfactor.com/templatesFREE copy of As a Man Thinketh (PDF) right here: As a Man ThinkethSubscribe iTunes here! Subscribe: Android 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

“If the only tool you have is a hammer, you tend to see every problem as a nail.” ~Abraham MaslowThis Habits 2 Goals episode is FREE for ALL subscribers. The other day, a good friend (former professor and a professional writer) – a man whose top value is a “learning mindset” – said something that caught my attention.“I’ve realized the importance of ‘dumb stuff.’ It’s the dumb stuff that supports the smart stuff.”“The dumb stuff supports the smart stuff.”It’s brilliant! I loved the idea and sentiment.Running doesn’t require much intelligence yet; after he runs, he’s a better writer.Sleep doesn’t require much or any intelligence yet; after he rests, he’s a better writer.After a few days of contemplating the comment, it occurred to me that this “stuff” is only “dumb” in the context of ‘intelligence.’ In other words, how hard is your brain working while you’re running or sleeping?Chances are, not very hard.What if we viewed these behaviors not through an intelligence lens but through a wellness and health one?Eating right, exercising and getting enough sleep become fundamentals for a well-balanced life.A larger theme emerged…Change the lens - the filter - and answers or even behaviors and tools tend to change.While the episode is called “Dumb Stuff” (like so many episodes on H2G), it’s really about paradigms.Paradigm defined:a typical example or pattern of something; a model.* (see behavior model below)a worldview underlying the theories and methodology of a particular scientific subject.Abraham Maslow, the famed American psychologist, called the inclination – the tendency to use the same tool for different problems – the ‘Law of the Instrument.’It refers to an over-reliance on a favorite or familiar tool. Here’s the key point: Before anyone grabs any tool, they have a perception or view of the problem.It’s less about the tool, at first, and more about the paradigm.Before any problem is solved, it must be addressed.How we view challenges, determines not only how we think about them, but how we approach them (our behaviors), and which tools we use.Maslow’s ‘Law of the Instrument’ tells us that an over-reliance on any particular view and/or tool can result in negative results rather than helpful ones.Different challenges that are addressed with the same worldview, behaviors and/or tool often equates to non-serving results.It’s essential to first ask, what paradigm am I addressing this challenge with?Approaching challenges with an open mind clears the path for new paradigms – new ways of thinking. It’s new ways of thinking that tend to result in new behaviors, habits and skills; even the use of new tools. (see behavior model below)Our paradigms lie at the heart of our behavior. These paradigms are fundamental to our problem-solving, psychology and our behaviors.Enjoy the show!~mg***Get the inspiring, free and world’s first HABITS to GOALS tracking template here: → https://thehabitfactor.com/templates“The Three Circles of Behavior Echo-System” / The Grunburg Behavior Model is a holistic, fluid, and dynamic behavior-change model. It’s the first behavior-change model to demonstrate how our thoughts, feelings, behaviors, and even our environment vibrate (echo and reverberate) to influence each other. Hence, the “Echo-System.” Background info here.If you’d like to understand human behavior at an even deeper level, learn more about the “Three Circles of Behavior Echo-System” which is featured in the book, “EVERYTHING!” I teach and coach organizations and individuals worldwide how to best utilize and leverage “The Three Circles of Behavior Echo-System” (below) and the P.A.R.R. [Plan, Act, Record & Reassess] scientifically-backed methodology for individual and organizational behavior design. Check out the latest cohort offering; the waitlist is now open: The 28-Day Breakthrough!*Recently Awarded: “Finalist: Self-help, Motivation”International Book Awards: EVERYTHING is a F*cking STORY.Visit https://thehabitfactor.com/templatesTo learn more about P.A.R.R., just Google “P.A.R.R. and The Habit Factor.”Get The Habit Factor® FREE with your audible trial! https://audibletrial.com/habits2goalsFeedspot’s “Top 10 Habit Podcasts You Must Follow in 2021”New listeners, grab your free habits 2 goals tracking template here: https://thehabitfactor.com/templatesFREE copy of As a Man Thinketh (PDF) right here: As a Man ThinkethSubscribe iTunes here! Subscribe: Android 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

“Before focus, concentration; before concentration, selection.”This Habits 2 Goals episode is FREE for ALL subscribers. To focus for an extended period of time on anything can be challenging. In today’s world, it’s made far more difficult, particularly for people with ADD/ADHD.This episode promises to have you focusing better nearly instantly.Below are some tips on how to focus better, especially if you suffer from ADD/ADHD.First, a background story.The Habit Factor® (book and app) only exist because of my inability to achieve goals.I wasn’t aware of it at the time, but what I created was a goal achievement system that forced me to address my first fundamental challenge, FOCUS.FOCUS: DefinedThe center of interest or activity. “this generation has made the environment a focus of attention”An act of concentrating interest or activity on something. “our focus on the customer's requirements”By creating THIS tracking sheet (which is free btw ), I was forced to identify which core, related behaviors - habits - I wanted to develop.The simple act of choosing the behaviors/habits I wanted to develop was the first key.STEP ONE: Ask yourself which 1 to 3 core behaviors/habits are you trying to develop.By asking that question, focus instantly improves because your options diminish.Thus, selection is the first step to improved focus.Just try to imagine a sharpshooter without a defined target.Now, take a look at that next definition of focus (above): “…the act of concentrating interest or activity…”That is the next key: Concentration.Concentration is defined as “the close gathering of people or things.”STEP TWO:Gather as much energy and resources as you can before you try to focus.Example:To focus on writing, I might gather resources like...A special application.Books or reference materialA timer.To gather energy and resources is to concentrate. For instance, sometimes I’ll use a writing app called “Write Room,” which employs a black screen.Or, sometimes, I’ll use Brain.fm, which uses an enhanced form of binaural beats to improve concentration.Often, I’ll use a stopwatch, which helps me gauge whether I’ve achieved my “Minimum Success Criteria” (an aspect of the P.A.R.R. methodology) – which is the minimum amount of time that I set out to write. These are examples of gathering energy and resources before attempting to focus.The other key idea to concentrate better is to design a conducive environment.This could be as simple as a distraction-free room.The key idea; put some time and energy into designing a conducive environment before trying to focus.THE ORDER OF FOCUS: Step one: Selection → Step Two: Concentration → Step Three: Focus.Finally, to ensure that what you intend to focus on actually happens, TRACKING! (“Said & Done”) the behavior/work is essential!Enjoy the show!~mg***Get the inspiring, free and world’s first HABITS to GOALS tracking template here: → https://thehabitfactor.com/templatesIf you’d like to understand human behavior at an even deeper level, learn more about the “Three Circles of Behavior Echo-System” which is featured in the book, “EVERYTHING!” I teach and coach organizations and individuals worldwide how to best utilize and leverage “The Three Circles of Behavior Echo-System” (below) and the P.A.R.R. [Plan, Act, Record & Reassess] scientifically-backed methodology for individual and organizational behavior design. Check out the latest cohort offering; the waitlist is now open: The 28-Day Breakthrough!MORE: “The Three Circles of Behavior Echo-System” / The Grunburg Behavior Model is a holistic, fluid, and dynamic behavior-change model. It’s the first behavior-change model to demonstrate how our thoughts, feelings, behaviors, and even our environment vibrate (echo and reverberate) to influence each other. Hence, the “Echo-System.” Background info here.*Recently Awarded: “Finalist: Self-help, Motivation”International Book Awards: EVERYTHING is a F*cking STORY.Visit https://thehabitfactor.com/templatesTo learn more about P.A.R.R., just Google “P.A.R.R. and The Habit Factor.”Get The Habit Factor® FREE with your audible trial! https://audibletrial.com/habits2goalsFeedspot’s “Top 10 Habit Podcasts You Must Follow in 2021”New listeners, grab your free habits 2 goals tracking template here: https://thehabitfactor.com/templatesFREE copy of As a Man Thinketh (PDF) right here: As a Man ThinkethSubscribe iTunes here! Subscribe: Android 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 only discipline that lasts is self-discipline.” ~Bum PhillipsThis Habits 2 Goals episode is FREE for ALL subscribers. It’s baaaaaack… The 36-hour, (once a week), fast ***WARNING** Please do your own research and consult your doctor before altering your diet.***What is it? Why do it? And, the backstory.In 2019, (at 51), I came to the sudden awareness that I’d never gone a day without eating. I wondered if I could fast for an entire day.The only way to find out… challenge myself. My plan was to cease eating around 8 p.m. on Sunday. Then, see if I could make it through Monday without food. If I could then make it to Tuesday at 8 a.m., I’d have gone 36 hours. The first fast was brutal!Afterward, I recall saying, “Maybe I’ll try that again next year.”Then a day went by and I said, “Maybe I’ll do that again next month.”Then another few days went by and I said, “I’m going to do that again next Monday!”The next thing I knew, it was 30 weeks later…30 consecutive weeks of fasting – 36 hours, once per week.I share the experience on a couple of previous podcast episodes.—» LINK & LINKWhy fast in the first place?Reason #1: Self controlI wanted to find out WHO was in control.Was it my impulses and eating habits or was it my mindfulness and willpower?I love Pythagoras’ observation: “No man is free who cannot command himself.”Could I command myself for those 36 hours?Freedom and family are top values. Am I really free if I cannot command myself? Am I in control?Let’s find out…Reason #2: Experiment!As important as habits, rituals and routines are that support our goals and ideals, it’s equally important to experiment.See Dynamism (episode).“All life is an experiment, the more experiments you make the better.” ~R.W. EmersonBy experimenting, I learned firsthand an entirely different level of self-discipline and interestingly, gained a new level of freedom.“Life is a succession of lessons which must be lived to be understood."~R.W. EmersonIn Siddharta by Hermann Hess, Siddhartha’s mantra is…I can think. I can wait. I can fast.These were things within Siddhartha’s control.Few things in life are in within our control.What we eat and when we eat ought to be. Yet, for most, they are not. Ironically, most people think they are in control of what and when they eat yet, they have never tested that belief.Fasting is a great way to test that assumption.It stands to reason that if one cannot control what they eat, when they it, they really do not control very much.Reason #3: Health and wellness.Here are just a few of the reported health and wellness benefits of fasting:* Fights inflammation* Aids blood sugar control; reduces insulin resistance* Aids weight loss and reduced fat* increases growth hormone* Aids heart health* Suspected of aiding cancer prevention* Aids longevity* Improves clarity* Enhances mindfulness* Enhances spirituality. They don’t call it a “Monk Fast” for nothing. For the record, I’d never heard that term until 2023!How I perform the fast…First, the disclaimer once again: I AM NOT A DOCTOR. PLEASE VISIT YOUR DOCTOR AND DISCUSS ANY CHANGES TO YOUR DIET FIRST.For better or worse, I dove head-first into this experiment with almost no research.I had no idea there are terms like “dirty” fasting.To get through the day, I will probably have about 5-6 cups of hot tea and drink a lot of water, sometimes carbonated. I also have coffee in the morning. That coffee has a touch of coconut oil and sometimes I’ll add a touch of butter.Apparently, this is known as “Fat-Fasting”. I didn’t know that.Purists are likely to say that those are calories and it’s a “dirty fast.”For me, this experiment is about health and I’m confident that those fats are healthy. Further, the reduction in calories from a typical day of 2,000+ to approximately 50 is fasting.Less than 100 calories (far less), during a thirty-six hours period is substantial.I will also take my usual dose of psyllium husk (approx a tablespoon) with some salmon oils, around noon.So there you have it, the quick and “dirty” What? Why? and How?The challenge was to complete every Monday (all five) in October; that happens today.At 55, I expect that I will continue to test, experiment and explore. The good news; it’s week five and it appears that I’m in control.I can think. I can wait. I can fast.Enjoy the show!~mg***Get the inspiring, free and world’s first, HABITS to GOALS tracking template here: → https://thehabitfactor.com/templatesIf you’d like to understand human behavior at an even deeper level, learn more about the “Three Circles of Behavior Echo-System” which is featured in the book, “EVERYTHING!” I teach and coach organizations and individuals worldwide how to best utilize and leverage “The Three Circles of Behavior Echo-System” and the P.A.R.R. [Plan, Act, Record & Reassess] methodology to craft game-changing habits on-demand. Check out our latest cohort offering, the waitlist is now open: The 28-Day Breakthrough!MORE: “The Three Circles of Behavior Echo-System” / The Grunburg Behavior Model is a holistic, fluid, and dynamic behavior-change model. It’s the first behavior-change model to demonstrate how our thoughts, feelings, behaviors, and even our environment vibrate (echo and reverberate) to influence each other. Hence, the “Echo-System.” Optimize your behaviors – cultivate habits and skills – at will and on demand. Background info here.*Recently Awarded: “Finalist: Self-help, Motivation”International Book Awards: EVERYTHING is a F*cking STORY.Visit https://thehabitfactor.com/templatesTo learn more about P.A.R.R., just Google “P.A.R.R. and The Habit Factor.”Get The Habit Factor® FREE with your audible trial! https://audibletrial.com/habits2goalsFeedspot’s “Top 10 Habit Podcasts You Must Follow in 2021”New listeners, grab your free habits 2 goals tracking template here: https://thehabitfactor.com/templatesFREE copy of As a Man Thinketh (PDF) right here: As a Man ThinkethSubscribe iTunes here! Subscribe: Android 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

“No man is free who cannot command himself.” ~PythagorasThis Habits 2 Goals episode is FREE for ALL subscribers. To act according to your intentions…Arguably, it’s the crux of the entire personal development industry.How often have you said, “I’m going to…” Only to find, a week, month, or year later, “it” never transpired.Why?There are three main reasons.Reason One: PAIN.Chances are that the task at hand involved some pain; emotional, physical, mental, etc.Humans are wired to avoid pain and seek pleasure.PAIN versus PLEASURE: It’s a perpetual war that is being waged internally.Humans will go to great lengths to avoid pain, naturally.The challenge is that growth and personal development, lie on the other side of challenge and pain. Learning is painful, yet we become smarter as a result of the effort. Lifting weights is painful, yet the effort makes us stronger.How do we reconcile this? Well, the answer is fairly simple.In fact, the answer has been known for millennia and apparently, science has affirmed it recently.“If you wish to be a good writer, write. If you wish to be a great speaker, speak. If you wish to be a skilled musician, play. If you wish to be a good person, be good. There is no other way.” ~ EpectitusDo you see the pattern?Desire. Action. Desire. Action. Desire. Action!Nike learned a thing or two from Epectitus, “Just do it!”A subscriber to our show and good friend, Laura, has now SAID and DONE a number of important goals over the last few years. She shared the below Instagram post from Huberman Lab.The neuroscience research on willpower makes clear that your Anterior Mid-Cingulate Cortex (aMCC) is a key hub for leaning into undesired effort.Your aMCC it is activated by engaging in behaviors that you don't want to do. Or by resisting strong impulses. (MG: that should be an, “AND”)Your aMCC/willpower can grow throughout the lifespan by regularly doing undesired things, that are hard. ~A. Huberman (instagram)Here’s the short STORY: Do things you don’t like to do, when you say you're going to do them, whether you feel like it or not.Repeat.BTW: That 👆 is one of my favorite definitions for DISCIPLINE.Why did Laura share that post with me? Well, we’ve been preaching and teaching this important concept since the show’s inception, 6+ years.It’s just one of the achievement riddles addressed inside The Habit Factor®.Reason Two: MEANING.The key to doing what you say you’re going to do when you say you’re going to do it is simply this; develop a powerful reason – a STORY about WHY it’s so important.By crafting a powerful STORY – a WHY – even prolonged pain is tolerable.“When a man cannot find a deep sense of meaning, they distract themselves with pleasure.” ~Viktor Frankl Find a deep sense of meaning relative to the goal, behaviors, and/or habits you’re trying to cultivate.In my latest book “EVERYTHING,” we learn how it’s the stories at the heart of our “Behavior Echo-System” that drive our emotions/feelings and impact our behaviors/habits/skills – even our environment.Increase meaning; diminish pain.Repeat.MEANING > PAINIdentify and/or craft a story (see behavior model below), that is going to drive you through the pain.Example: I can endure the pain of getting into shape because I want to be at my daughter’s wedding.Example: I can endure the pain of learning because I want to earn more money.Final thoughts… and reason three.You are not tracking!TRACKING AFFIRMS YOUR DESIRE.By habit tracking, you’ll quickly determine if you are sincere in your desire to command yourself or, if you’re just b**********g yourself.Tracking is where the rubber meets the road.Around these parts, we have a saying:GOOD HABITS HAPPEN WHEN PLANNED; BAD HABITS HAPPEN ON THEIR OWN.Most people think discipline is an inborn, innate trait that only a few fortunate people possess.Nonsense. DISCIPLINE IS A HABIT.Discipline is cultivated from repeated exposure at the intersection of DESIRE (volition) and ACTION (willpower) and executing according to one’s desire.Easy Habits = Hard Life.Hard Habits = Easy Life.The habits that are painless and easy, well, those tend to form all by themselves, don’t they? Those are the effort-free, bad habits that don’t serve our goals.Drinking too much alcohol, staying in bed too long, and watching too much TV or spending too much time on social media.Nobody needs to track those habits. They form all by themselves.HOW TO HABIT TRACK THE RIGHT WAY.P.A.R.R.: PLAN. ACT. RECORD & REASSESS.That’s The Habit Factor® method for habit tracking and it’s designed to promote Habitstrength™.And, it’s backed by 13+ years of experience teaching, and coaching.Final thoughts…The more you expose yourself to the intersection of DESIRE and ACTION (and act according to your desire) the faster you will cultivate the habit of DISCIPLINE.The faster you cultivate discipline. the faster you will move in the direction of your goals and ideals.Enjoy the show!~mg***Get the inspiring, free and world’s first, HABITS to GOALS tracking template here: → https://thehabitfactor.com/templatesIf you’d like to understand human behavior at an even deeper level, learn more about the “Three Circles of Behavior Echo-System” which is featured in the book, “EVERYTHING!” I teach and coach organizations and individuals worldwide how to best utilize and leverage “The Three Circles of Behavior Echo-System” and the P.A.R.R. [Plan, Act, Record & Reassess] methodology to craft game-changing habits on-demand. Check out our latest cohort offering, the waitlist is now open: The 28-Day Breakthrough!MORE: “The Three Circles of Behavior Echo-System” / The Grunburg Behavior Model is a holistic, fluid, and dynamic behavior-change model. It’s the first behavior-change model to demonstrate how our thoughts, feelings, behaviors, and even our environment vibrate (echo and reverberate) to influence each other. Hence, the “Echo-System.” Optimize your behaviors – cultivate habits and skills – at will and on demand. Background info here.*Recently Awarded: “Finalist: Self-help, Motivation”International Book Awards: EVERYTHING is a F*cking STORY.Visit https://thehabitfactor.com/templatesTo learn more about P.A.R.R., just Google “P.A.R.R. and The Habit Factor.”Get The Habit Factor® FREE with your audible trial! https://audibletrial.com/habits2goalsFeedspot’s “Top 10 Habit Podcasts You Must Follow in 2021”New listeners, grab your free habits 2 goals tracking template here: https://thehabitfactor.com/templatesFREE copy of As a Man Thinketh (PDF) right here: As a Man ThinkethSubscribe iTunes here! Subscribe: Android 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

“I cannot wait to see genes that operate in a vacuum.”This Habits 2 Goals episode is FREE for ALL subscribers. The “Nature vs. Nurture” debate can be traced to ancient Greece and perhaps earlier.In the entertainment world, there have been several books, plays, and movies that touch upon the subject matter.The riddle: How much influence does nature (genetics) versus nurture (environment: culture, family, friends, home, city, etc.) have upon one’s life?For example, Mark Twain’s The Prince and the Pauper, published in 1881, is a tale about two boys who were born on the same day, one a prince and the other a pauper; they accidentally switch places.Not coincidentally, Trading Places, the 1983 hit comedy starring Eddie Murphy and Dan Akroyd, pursued the exact same theme.Recently, I tripped upon a few well-done Khan Academy videos covering this debate. [I link to a few of their videos below.]The short story: While these videos are very well produced, and the instructors do a fantastic job, the longer you watch them, the more your head will spin.And spin.Why?Well, the instructors work hard to articulate how scientists are doing their best to “tease apart genetics and the environment.” The instructor uses the example of “tea in hot water.”Ultimately, though, we arrive at the “money” video:“Gene Environment Interaction”It ends with this statement (transcript):This is the phenomenon known as Gene Envinronment Interaction. So, it's really an interaction between our genes and our environment that initiates the body's responses and behavior. So, we see that the environment is dependent on genetic predisposition. But gene expression is also dependent on the environment. And this is the phenomenon that we're referring to as gene/environment interaction. So, this idea is going to shift our vocabulary away from phrases like nature versus nurture. It's going to bring us to a more correct phraseology, nature through nurture.”Have you heard the joke about the Zen monk and the hotdog vendor?His order: “Make me one with everything!”The longer you watch those videos – frankly, the longer you contemplate this “debate” – the more quickly you realize how futile it is. “Nature versus nurture” is impossible. Nature through nurture, maybe. More likely, nature with nurture; nature one with nurture.The Zen monk nailed it. YOU ARE ONE WITH EVERYTHING.Your body is NOT as separate as it may seem.Go jump in the ocean and tell me your body doesn’t have a direct connection with the water.Walk outside and tell me your body doesn’t have a direct connection with the air.YOUR BODY IS ONE WITH ITS ENVIRONMENT. (REPEAT)Arguably, this is a core, driving idea behind epigenetics. While it may be helpful to understand the various degrees to which each component influences the other, the “truth” is, that depends – often, a whole lot. (See bottom article.)This leads us back to the “Three Circles of Behavior Echo System.”This behavior-change model, Three Circles of Behavior Echo-System, reveals…(drum roll, please)… NATURE (genetics) and NURTURE (environment) are ONE!As far as I know, it’s the only behavior-change model to reveal such a hypothesis.Neither CBT (Cognitive Behavior Therapy) nor TTM (Transtheoretical Model) explicitly demonstrate or articulate that one’s body and environment are one.Take another gander...According to this behavior model, if something isn’t “Thinking/STORIES” (inner circle), or “Behaviors/Habits/Skills” (middle circle), or “Emotions/Feelings” (conduits/membranes), then that something is part of the “ENVIRONMENT.” This includes one’s body. BTW: There is just ONE thing, arguably, that is outside the entire “Behavior Echo System.” Unfortunately, that discussion is for another day. Or, you can find the answer/hypothesis here, “EVERYTHING!”While the timeless nature vs. nurture “debate” may be helpful, there is no way to fully separate one’s genes/body from their environment.Even genes in a test tube possess an environmental influence.Rather than debating nature vs nurture, more attention should be placed on the importance of using the ENVIRONMENT to facilitate the behaviors, habits and skills one is trying to cultivate. Say it with me, “I am one with everything!”Enjoy the show!~mgI teach and coach organizations and individuals worldwide how to best utilize and leverage “The Three Circles of Behavior Echo-System” and the P.A.R.R. [Plan, Act, Record & Reassess] methodology to craft game-changing habits on-demand. Learn more here: The 28-Day Breakthrough!Reference: Khan Academy VideosTwin and adoption studies: https://www.khanacademy.org/test-prep/mcat/behavior/behavior-and-genetics/v/twin-studies-and-adoption-studiesHeritability: https://www.khanacademy.org/test-prep/mcat/behavior/behavior-and-genetics/v/heritabilityThe “Money” video, Gene Environment Interaction: https://www.khanacademy.org/test-prep/mcat/behavior/behavior-and-genetics/v/gene-environment-interactionArticle from the APA - American Psychological Association: Heritability: it's all relative: https://www.apa.org/monitor/apr04/herit.htmlMORE: “The Three Circles of Behavior Echo-System” / The Grunburg Behavior Model is a holistic, fluid and dynamic behavior-change model. It is the first behavior-change model to demonstrate how our thoughts, feelings, behaviors and even our environment vibrate (echo and reverberate) to influence each other. Hence, the “Echo-System.” Learn to optimize your behaviors – cultivate habits and skills – at will and on demand. Background info here.The next 28-DAY BREAKTHROUGH! Learn more here —»: The 28-Day Breakthrough!*Recently Awarded: “Finalist: Self-help, Motivation”International Book Awards: EVERYTHING is a F*cking STORY.Visit https://thehabitfactor.com/templatesTo learn more about P.A.R.R., just Google “P.A.R.R. and The Habit Factor.”Get The Habit Factor® FREE with your audible trial! https://audibletrial.com/habits2goalsFeedspot’s “Top 10 Habit Podcasts You Must Follow in 2021”New listeners, grab your free habits 2 goals tracking template here: https://thehabitfactor.com/templatesFREE copy of As a Man Thinketh (PDF) right here: As a Man ThinkethSubscribe iTunes here! Subscribe: Android 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

“Take away paradox from the thinker and you have a professor.” ~Søren KierkegaardThis Habits 2 Goals episode is FREE for ALL subscribers. In 2014 I wrote It’s Both! Your (Habitual) Dichotomous Thinking is Killing You.That’s right, “Killing You!”I went a bit deeper on this concept in The Pressure Paradox™ (2015).It’s worth revisiting as the idea is essential to critical thinking and, interestingly enough, peace of mind. A sure sign of a mature mind is one that can hold two opposing ideas together, at the same time (most of the time).The reason we’re revisiting the concept is that I’m noticing it’s percolating elsewhere.Let’s begin with Matthew McConaughey’s latest book (Sept 2023) Just Because. Just Because is an illustrated kid’s book designed to teach children many life lessons.In so doing, it fosters “Both” thinking.” Few lessons may be more important to understand for children.Straight from McConaughey’s book, examples on Amazon.com.“Just because they don’t hear you, doesn’t mean you don’t have a voice.”“Just because you follow, it doesn’t mean you aren’t a leader.”“Just because you are sitting still, it doesn’t mean you are not busy.”Another recent book is actually titled, “BOTH/AND Thinking” by Harvard Review Press, August of 2022.I’m guessing “dichotomous” in any title is a bit much.Here’s how that book is summarized on Amazon. Life is full of paradoxes. How can we each express our individuality while also being a team player? How do we balance work and life? How can we improve diversity while promoting opportunities for all? How can we manage the core business while innovating for the future?For many of us, these competing and interwoven demands are a source of conflict. Since our brains love to make either-or choices, we choose one option over the other. We deal with the uncertainty by asserting certainty.Finally, there is The Power of And: Responsible Business Without Trade-Offs Columbia Business School Publishing. June 2020.Another book elucidating the very idea; tailored for the business world.“The Power of And” offers a new narrative about the nature of business, revealing the focus on responsibility AND ethics.Sounds a lot like BOTH/AND thinking to me.It is the appreciation – the recognition of multiple paths, multiple perspectives and paradigms, that ultimately leads to freedom — even enlightenment.For instance, you must know what the customer wants AND you must trust and move according to your own intuition.“You are absolutely, 100% totally unique, one-of-a-kind. And, you are just like everyone else.”You must pay attention to the little things AND you must have a long-term, macro-perspective.You must never settle AND you must, most definitely, on occasion settle.Are we really “wired” to choose one answer/option/solution over another?“Wired” may not be the right way to describe it. In the West, in particular, society loves to pit “right” against “wrong”. Left vs Right. Up vs Down. Meat vs Veggies.More often than not, my friends, it’s BOTH.This reminds me of the old saying, “The Left Wing” and “The Right Wing” are connected to the same bird.BOTH. ONE. NON-DICHOTOMOUS.Say it with me, it’s BOTH!The answer, more often than not, is BOTH/AND and maybe even, Just Because. Just because you think there is a single answer, doesn’t mean there aren’t many.Love your show!Sidenote: The truth is life is dynamic, fluid (recent episode), and holistic. By the way, this is precisely what “The Three Circles of Behavior Echo-System” / The Grunburg Behavior Model represents (ask Bard). It’s a holistic, fluid and dynamic behavior model that humans and organizations can use to design behaviors.Arguably, it’s the most accurate human behavior model to date. Learn more here.The next 28-DAY BREAKTHROUGH! Learn more here —»: The 28-Day Breakthrough!*Recently Awarded: “Finalist: Self-help, Motivation”International Book Awards: EVERYTHING is a F*cking STORY.Visit https://thehabitfactor.com/templatesTo learn more about P.A.R.R., just Google “P.A.R.R. and The Habit Factor.”Get The Habit Factor® FREE with your audible trial! https://audibletrial.com/habits2goalsFeedspot’s “Top 10 Habit Podcasts You Must Follow in 2021”New listeners, grab your free habits 2 goals tracking template here: https://thehabitfactor.com/templatesFREE copy of As a Man Thinketh (PDF) right here: As a Man ThinkethSubscribe iTunes here! Subscribe: Android 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