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