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

The Habits That Really Freakin' Matter

October 05, 2020 08:30 - 13 minutes - 6.04 MB

"To go far you must begin near, and the nearest step is the most important one." ~Jiddu Krishnamurti One of the reasons it's called, The Habit Factor® is because the habits we perform most often, powerfully compound over time. Where you are right now, is the result of your habits compounding. Nobody becomes rich or fat overnight. (lottery aside) Small actions compounded (over time) reveal massive results (positive or negative) (excerpt, The Habit Factor® 2010) Today's episode is ...

Complications

September 28, 2020 08:30 - 14 minutes - 6.57 MB

"The smarter the person, and the smarter the device, the greater the complications. This episode's original title was "Simple Truths," because wherever you find real challenges in your life, the answers are often simple. Instead, we decided to call it "Complications," inspired by the Apple Watch, which refers to its smart device apps as "complications" when they're displayed on the watch face. Why would they call this device's apps complications? Because as feature-rich and helpful as t...

The Error Log

September 21, 2020 14:37 - 11 minutes - 5.23 MB

"Where is your error log?" A number of professions require error logs. The way programmers improve their software is to review the error logs. The way pilots become better is to review logbooks. To keep and review a personal "error log" is just another way to affirm the importance tracking our habits, journaling and documenting our efforts as we move toward our goals. Without a log of our efforts, it's hard to identify a trend and know what is effective and what isn't. Where is your...

The Trash Can

September 13, 2020 20:08 - 14 minutes - 6.49 MB

"What he wanted most of all was a large waste basket to which he could consign all his false starts and mistakes." ~Walter Isaacson (Einstein: The Man, the Genius and the Theory of Relativity) How big is your wastebasket? How many false starts and mistakes do you create on any given day? [Excerpt] When shown his corner office at the institute (Princeton) Einstein was asked to indicate what he may need in the way of equipment, his requirements were not onerous, just a bit of office furnit...

An Acquired Taste

September 06, 2020 18:54 - 14 minutes - 6.82 MB

"Always do the things you fear the most. Courage is an acquired taste, like caviar." ~Erica Jong The interesting thing about acquired tastes is they can apply to seemingly every aspect of our life. Whether it's beer, whiskey, running a marathon or managing frustration, it's all an acquired taste. The first key to developing any acquired taste is to have an open mind. Too often people shun ideas immediately based upon a bias or story they've held onto. For instance, for the first 35 year...

The 36-Hour Fast (once per week) 26 Weeks, Experiment (Part II)

August 31, 2020 08:30 - 19 minutes - 18.1 MB

"I can think. I can wait. I can fast." ~Siddhartha ***WARNING** Please do your own research and consult your doctor before altering your diet.*** MG resumes the fasting discussion after recognizing there were a few items left on the "table." Beginning with this passage from Siddhartha: "I can think, I can wait, I can fast." The statement raised the question, "Can I really fast?" More Siddhartha excerpt for additional insight and value: >>>> Is that all? I think that is all. And...

The 36 Hour Fast (once per week) 26 Weeks, Experiment

August 24, 2020 07:30 - 41 minutes - 19.1 MB

"No man is free who cannot command himself." ~Pythagoras ***WARNING** NOT medical advice. Do your own research and consult your doctor before altering your diet.*** In long-form, discussion format, MG shares his experience with fasting for 36 hours, once-a-week (for 26 weeks). Like the Burpee experiment that arose from a mediation last year, an early February mediation this year brought forth the idea to experiment with fasting, just once, for 36 hours (no food/no protein). What bega...

Return On Energy

August 14, 2020 20:47 - 13 minutes - 6.19 MB

"You are energy and achieving your goal will require energy. Therefore, putting your energy toward creating and aligning habits that support your goals is the most efficient means to achieve them." In the business world the phrase "return on investment" is fairly ubiquitous. People want to understand, for instance, how spending $1,000 on marketing or advertising will translate into greater sales. In today's extreme, political and Covid-19 climate, many people are sucked into spending eno...

The Trend

August 10, 2020 08:30 - 17 minutes - 8.22 MB

"Remember this: The trend is your friend." In Earnest Hemingway's The Sun Also Rises, there's a scene where Bill asks Mike, "How did you go bankrupt?" "Two ways," Mike responds, "Gradually, then suddenly." We can find this, "The Law of Gradually, then Suddenly," nearly everywhere. How does one get old? How did the oak tree get so big? How did you get fit or fat or wealthy or broke? Gradually, then suddenly. Consider Jeff Bezos and Warren Buffett's extreme wealth and how it was acquir...

How to Track Negative Habits

July 31, 2020 21:00 - 15 minutes - 7.07 MB

"A nail is driven out by another nail. Habit is overcome by habit." ~Desiderius Erasmus The first answer is provided by Desiderius' insightful comment above, rather than tracking a negative habit one should focus on building a new, positive habit in its place. For instance, if you wanted to stop and/or reduce your beer consumption, you should focus on tracking your water or other beverage consumption. Or, you might even substitute a non-alcoholic beer and track that. The problem is whe...

Information

July 25, 2020 22:19 - 13 minutes - 6.32 MB

"We're drowning in information and starving for wisdom." We live in the information age. In an instant you can have top technical and scholarly articles on nearly any subject. Information is easily attained. That's the good news. The bad news is we love to consume information: news, books, movies, podcasts (irony recognized), social media, etc. On and on it goes. Information. Information. Information. All this information consumption comes at a cost. The cost is stagnation. By consumin...

Monkey See, Monkey Do

July 12, 2020 01:16 - 12 minutes - 5.79 MB

"The best way to change someone else's behavior is to change your own." People often want their near-and-dear friends and family members to cultivate new, positive habits. Yet, the unfortunate reality is that behavior change can't be forced upon another. We can try to bribe, coerce, or even threaten but, without the cooperation and sincere desire of the individual, those efforts will prove futile. Desire is the first key element of behavior change. Without desire, it's impossible to de...

Thought Experiments

July 03, 2020 02:39 - 20 minutes - 9.28 MB

"Imagination is everything. It is the preview of life's coming attractions." ~Albert Einstein. Thought experiments come in many varieties and you don't have to be a theoretical physicist to put them to use. A good thought experiment can drive behavior change, goal achievement and even habit development! Albert Einstein was famous for his breakthrough "thought experiments". Even though he struggled somewhat in mathematics, his natural strength was using his imagination to solve problems....

The Best Solution

June 29, 2020 05:12 - 17 minutes - 7.93 MB

"Good solutions can lead us to better—and even the best—solutions, but only when we take action." Theodore Roosevelt put it this way: "Do what you can, with what you have, where you are." Many intelligent people are bound by inaction and indecision. It's a trap created by overthinking and the awareness that there is always a better—or even, a best—solution "out there." Life, though, keeps moving at a relentless pace. There is little room for extended periods of overthinking without acti...

Out of Sight

June 21, 2020 18:09 - 20 minutes - 9.43 MB

"What you focus on expands within your awareness." Managing your environment, with some planning and forethought is one of the best ways to influence your behavior. If you want to focus better, eliminate potential distractions ahead of time. If you want to eat better, control what is in your pantry and refrigerator and change your shopping habits. If you want to quit smoking, ensure you are not hanging out with the same friends during the smoke break and make sure there aren't cigarettes ...

Negativity Bias

June 15, 2020 08:30 - 18 minutes - 8.43 MB

"It's not what you look at that matters, it's what you see." ~Thoreau Most people aren't aware just how hard-wired they are toward the negative. In other words, something very positive will typically have far less of an impact on one's behavior and emotions than something equally negative. Theories vary, but most psychologists agree that negativity bias is a derivative of our long-evolved survival instincts. Thus, noticing and appreciating blue skies on a wonderful, warm summer day with f...

Complaining

June 08, 2020 16:10 - 15 minutes - 7.28 MB

"Never complain, about anything, to anyone, not even yourself." The quote above caught MG totally off guard when he was reading a book, so he took it as a literal challenge and wondered if he could do it for just a day. Less than a few hours later, he was at nearly twelve complaints! Why is the toothpaste cap not on? Who would post such a stupid thing on Facebook? Why is the broom there!? Why is there dog food all over the floor. Complaint. Complaint. Complaint. All silently and all ...

The Price

May 31, 2020 17:30 - 17 minutes - 7.9 MB

"There are only three requirements for success. First, decide exactly what it is you want in life. Second, determine the price you are going to have to pay to get what you want. And third, and this is the most important, resolve to pay that price." ~H. L. Hunt When it comes to goal achievement and success there is always a price to pay. Did you become a better reader or student? Did you learn a new skill or vocation? Did you become more fit? The price of success is one that is always p...

Hunger

May 25, 2020 14:59 - 16 minutes - 7.33 MB

"When you want to succeed as badly as you want to breathe, then you will be successful." ~Eric Thomas Last week's episode was, "What do you want?" This week, the question is "How hungry are you?" Hunger is an interesting concept because taken in its most literal sense, there are few driving forces quite as primal. Hunger gets people to take action and immediately. Hunger is very binary. You either eat or you die. Thus, non-action isn't an option. You take action toward your goal of ge...

What do you want?

May 18, 2020 08:30 - 15 minutes - 6.97 MB

"I can teach anybody how to get what they want out of life. The problem is that I can't find anybody who can tell me what they want." ~Mark Twain So, what do you want? Last week it was about WHY we should be challenging ourselves. This week it's about knowing/understanding what you want? Consider an all-you-can-eat buffet. You could eat any of the amazing food choices and as much you want, the problem is, you couldn't possibly eat everything. You must choose. You must select what it is ...

WHY?

May 08, 2020 01:28 - 17 minutes - 8.11 MB

"When it comes to personal development, 'Why?' is both the question and the answer." WHY challenge yourself? Why get involved in personal development? Why read 'self-help' books? Why try to improve? Why run a marathon or try to write a book? Only you can know your personal motive. Understanding what drives your behavior helps you produce personal power— self-efficacy— the ability to create a desired result. Knowing your motives is a prerequisite to prove to yourself that you can contro...

Obligation

May 04, 2020 13:54 - 20 minutes - 9.52 MB

"With just one short life to live a powerful question smacks us right between the eyes: What obligations come with it?" This week's theme layers nicely on top of last week's MBM, The Bucket List. Obligation: An act of being morally or legally bound; a duty or commitment. A debt of gratitude. While philosophers through the ages have struggled with this question, MG asks the listeners to consider the same theme. "Do you think you have any obligations with the life you've been gifted?" ...

The Bucket List

April 27, 2020 16:53 - 16 minutes - 7.48 MB

"If beginning with the end in mind is important, and it is, than the bucket list exercise takes you to the ultimate end!" This week's theme layers nicely on top of last week's MBM, Motive. If knowing our motives helps to spark the action that drives the formation of our habits and goals, than knowing what is most important in our life, before we die, is the ultimate motivator to get moving! Too many people are simply going through the motions in life and unmotivated. The bucket list ex...

Motive

April 20, 2020 14:52 - 15 minutes - 7.1 MB

"Find the motive that drives the action you desire" Building off last week's Mind Bullet, "Feelings & Focus", MG tackles the significance that your motive plays when it comes to goal achievement and/or habit development. Simply put; motive drives action! The large majority of people remain frozen— stuck by inaction— waiting for ideal circumstances or, too afraid to make mistakes and fail. The path to progress and ultimate success requires action and knowing your motive is what will i...

Feelings & Focus

April 13, 2020 15:34 - 11 minutes - 5.41 MB

"Your emotions guide your focus." A powerful element to goal achievement and habit building is taking control of your emotions and channeling them positively. The emotions you feel at any given moment can either help or hurt your ability to focus. One of the reasons this is important to understand is because so many people set goals that are uninspiring! As adults, we get to identify which emotions are serving us and even how we are going to respond. Enjoy the show! *** New liste...

Planting Seeds

April 06, 2020 14:18 - 14 minutes - 6.68 MB

"Begin something today you'll be pleased you started three or five years from now." When the environment around us shifts so dramatically that it dictates what we can and cannot do, concepts like non-resistance teach us to use constraints positively. No matter the pressure we're feeling, we have the opportunity to refract it towards optimism, hope and faith. (See The Pressure Paradox). Thus, we know it's a time to sow rather than reap — to to plant seeds. This may mean life-long creati...

Glenn R. Fox: Gratitude, Optimism, Purpose & Covid-19

March 30, 2020 17:42 - 50 minutes - 23.3 MB

"We know from a lot of research that when things get tough, the general rule is people actually tend to help people out...” ~Glenn R. Fox Today's interview brings the return of Season 2, episode #12 guest Glenn R. Fox, head of Design, Strategy, and Outreach at USC Performance Science Institute. For more background on Glenn, be sure to check out our prior interview. The topic de jour is Covid-19 and the current pandemic, which sets the backdrop for a discussion about concepts such as optim...

Response-Able

March 23, 2020 17:08 - 14 minutes - 6.42 MB

"Everything can be taken from a man but one thing: the last of the human freedoms—to choose one's attitude in any given set of circumstances, to choose one's own way.” ~Viktor Frankl This "tweener" Mind Bullet episode centers around how we respond to situations beyond our control—a fitting topic that comes during a time of great uncertainty throughout the world. Last week we addressed the Covid-19 virus and the idea of timing, including how important it is to pause and reflect on how the ...

COVID-19

March 16, 2020 08:00 - 9 minutes - 4.5 MB

"A rising tide lifts all boats." This "tweener" Mind Bullet episode was going to be about accountability, coming on the heels of our recent episodes on self-mastery and justification. But as the world shifts its priorities in light of the COVID-19 pandemic, Habits 2 Goals pivots its subject matter to the idea of TIMING. In a time of understandable stress and panic, what we can do is be patient and focus on what we can control. Environmental factors can and will throw us off course as w...

Justified!

March 10, 2020 16:54 - 14 minutes - 6.49 MB

"Becoming aware of how you justify your actions will help you produce the results you want.” This in-between-seasons ("tweener") Mind Bullet episode was inspired by last week's episode on Self-Mastery as we dive into the idea of justifying our behavior. We learned last week that "Habit is the most imperious of all masters," meaning it will dominate our lives, with or without our permission. The beauty is, we have the option of directing and guiding those habits, and this self-mastery is a...

Self-Mastery

March 03, 2020 09:30 - 22 minutes - 10.3 MB

"Habit is the most imperious of all masters.” ~Johann Wolfgang von Goethe On this in-between-seasons ("tweener") Mind Bullet episode we examine a subject we've touched on but never fully explored: self-mastery. Self-mastery is simply the ability to take control of your life without being blown off course. Your body is the servant and not your master. Self-mastery ties into the idea of challenge and change, a subject we've explored in depth. It's time to check the self-mastery meter a...

The Moment

February 25, 2020 09:00 - 12 minutes - 5.73 MB

"No one told you when to run, you've missed the starting gun.” ~Pink Floyd On this in-between-seasons ("tweener") Mind Bullet episode we tackle a subject first brought up in the season 6 episode The Future: the moment is now. How many times have you heard a comment like, "Now is the defining moment of our time," in terms of an election or another big current event? But there's more to it: Now is (or can be), a defining moment in your life. Now! In our season 6 episode The Future, we re...

Streaks

February 19, 2020 09:00 - 15 minutes - 7.09 MB

"Desire is the most important element of habit and skill development, not streaks.” On this in-between-seasons ("tweener") Wednesday Mind Bullet episode we discuss the subject of streaks. Many people confuse and misinterpret the connection between streaks and habits. Streaks are something you do every day, and we often think we have to do something every day—have a streak—to develop a habit. Habit and skill development are more dependent upon consistency over time, not doing something...

S663: Smart vs. Hard

February 14, 2020 15:47 - 12 minutes - 5.76 MB

"If people knew how hard I worked to gain my mastery, it wouldn't seem so wonderful after all.” ~Michelangelo This Frequently Asked Friday ponders a common theme: Should I work hard, or should I work smart? Common wisdom implores us to work smart, not hard. But like so much of the thinking we encounter here at Habits2Goals, this is another example of dichotomous thinking. Working smart first ensures that we're asking the right questions and setting ourselves up for success. What's w...

S662: Two Lives

February 12, 2020 09:00 - 13 minutes - 6.07 MB

"You have two lives, and the second one begins when you realize you only have one.” ~Confucious This special Mind Bullet Wednesday is inspired by the above quote about coming to the awareness of life as a precious and fleeting gift. This kind of awakening usually happens after a few decades of living. We leave behind our autopilot, mindless existence and move to the clarity and understanding that there's no second time around. For MG, this awakening was spurred by the exercises we talke...

S661: Evolve

February 10, 2020 09:00 - 13 minutes - 6.38 MB

"The man who views the world at 50 the same as he did at 20 has wasted 30 years of his life." ~Muhammad Ali Today's Mind Bullet Monday tackles a concept that spans the human journey of growth and change: evolve. What sparked this episode was remembering Kobe Bryant. When he started in the NBA he was young and brash, but he evolved. He entered the league as a talented athlete and exited as an example of work ethic, maturity, generosity, and grace. Surviving and evolving means adapting ...

S660: Mindfulness vs. Habit, Part II

February 07, 2020 09:00 - 12 minutes - 5.71 MB

"Conscious breathing is my anchor.” ~Thich Nhat Hahn Today's Frequently Asked Friday (FAF) picks up where last Friday's Mindfulness vs. Habit episode left off, exploring the significant role habit plays in mindfulness. To recap, an acquaintance "thought leader" asserted that he didn't believe in habit; he believed only in mindfulness. In the episode, we described at length how this is dichotomous thinking, and habit and mindfulness coexist brilliantly together. In fact, we use our c...

S659: 2020 Vision & Wellness, BONUS Episode

February 05, 2020 09:00 - 11 minutes - 5.39 MB

"You're only going to know how mentally tough you are, and what your limits are, by testing yourself.” This bonus sixth episode continues where episode 5, Mindset, left off, answering the critical question: How do I develop the GRIT mindset that will lead to success? The first step toward creating a success mindset is to take control—grab the wheel of your mind. One way to do this is to practice affirmations or mantras, such as Brian Tracy's "I like myself." Since you can hold only one...

S658: Programmed

February 03, 2020 09:00 - 13 minutes - 6.33 MB

“You are the programmer... you are responsible. Write the program.” ~Stephen R. Covey Today's Mind Bullet Monday explores the idea of being programmed, a topic inspired by the Gay Hendricks book, The Big Leap. In the book, Hendricks discusses a coaching client who had a difficult time making changes because she had been "programmed" for many years to do things a certain way. This applies to all of us. What we do habitually continues to be reinforced, for better or worse, taking us towa...

S657: Mindfulness vs. Habit

January 31, 2020 09:00 - 10 minutes - 5 MB

"Use mindful, intentional, thought to forge the habits that will then serve you subconsciously.” Today's Frequently Asked Friday (FAF) addresses a common question and a confusing concept: What role does habit play in mindfulness? This question sprang from an offhand comment by a "thought leader": "I don't believe in habit, I believe in mindfulness." First of all, this falls into the trap of dichotomous thinking. Of course, it doesn't have to be mindfulness OR habit. It's both. So i...

S656: 2020 Vision & Wellness, #5

January 29, 2020 09:00 - 20 minutes - 9.16 MB

"Begin with a grit mindset that constitutes healthy habits of thought.” Episode #5, the final chapter of our 2020 Vision & Wellness series, is all about mindset. Mindset is critical because it's your mindset that will help you recalibrate when obstacles throw you off track. Just as we have behavior habits, we also have thought habits. We rehash the same thoughts from one day to the next, and this begins with our identity. Are you someone who gives up when things get tough? Or are you so...

S655: One Stroke at a Time

January 27, 2020 09:00 - 12 minutes - 5.79 MB

"Bring your energy to the here and now.” ~Roz Savage For this Mind Bullet Monday, we explore the idea of taking things one stroke at a time. A little backstory: Eco-activist Roz Savage wrote the foreword for The Habit Factor after using the app to reach her goal of rowing across the Atlantic Ocean (she subsequently rowed across the Indian and Pacific Oceans, as well). When discussing with a friend how someone can tackle the enormous task of rowing across an ocean, the answer was readil...

S654: What's the Difference Between Habits and Rituals?

January 24, 2020 09:00 - 9 minutes - 4.35 MB

"Many successful people get up before 6 am in the morning. They have rituals. They exercise, stretch, organize their day, and walk through that series of rituals.” ~Brian Tracy Today's Frequently Asked Friday (FAF) tackles a basic yet important question: What's the difference between habits and rituals? A ritual is simply a series of habits. For example, your morning ritual may consist of healthy habits such as brushing your teeth, exercising, meditating, and eating breakfast. Anothe...

S653: 2020 Vision & Wellness, #4

January 22, 2020 09:30 - 15 minutes - 7.17 MB

"If you're not tracking you're slacking!” Episode #4 in our 2020 Vision & Wellness series brings us to the all-important concept of tracking our behaviors to form good, supportive habits of our goals! After many thought exercises in the first three episodes, we find ourselves here, diving into the mechanism that bridges the gap - from vision to reality. In this episode, MG shares a handful of reasons to track your habits. 1) It enhances one's belief and drives momentum, 2) it improves o...

S652: Practice

January 20, 2020 06:19 - 15 minutes - 7.05 MB

"Practice!? You talking about Practice!?” ~Allen Iverson In today's MBM, yes, we're talking about PRACTICE! Practice, the art of strengthening a habit or skill is in itself, an overlooked skill. The question for you is, "What are you practicing today?" Practice precedes results in all areas of our lives. The more often and better we practice with intention, the better our results. The problem is so many people think of "practice" as something that applies only to professional ath...

S651: How can I stop worrying?

January 17, 2020 15:55 - 13 minutes - 6.07 MB

"Worrying is like paying interest on a loan that may never come due." Today's Frequently Asked Friday (FAF) attempts to grapple the all-to-common problem over chronic worrying. It makes sense to worry, right? Pick your topic; government, climate, work, the economy, family, friends, etc. The list of valid things to worry about is endless. The reality though is worrying about things we can't control or influence is a waste of precious time and valuable energy. Further, it's bad for one's...

S650: 2020 Vision & Wellness, #3

January 15, 2020 16:15 - 18 minutes - 8.37 MB

"The wave of change is coming. It's time to get on your 'New Habits' surfboard and surf with intention.” With the New Year comes a great opportunity to leverage the air of change and harness the force of habit for our benefit. This five-part Vision & Wellness series is designed to help you do just that! Today's episode, Part 4, is all about the great constant of CHANGE! Some of us hate change, and some of us never think things will change, yet the truth is everything is undergoing const...

S649: Obsessed

January 13, 2020 01:30 - 14 minutes - 6.8 MB

"You become what you think about all day long.” ~RW Emerson Where your attention goes, new habits and skills are developed. Obsession, by definition, is "an idea or thought that constantly preoccupies one's mind." Obsession is arguably your greatest ally when it comes to goal achievement, as well as skill and habit development. Obsession is simply Desire 10.0. The question for you is, "What are you obsessed with?" What preoccupies your mind? When your desire for "IT" is so great...

S648: How can habits help me achieve my goals?

January 10, 2020 16:28 - 15 minutes - 7.15 MB

"A wise man rules his habits, a fool obeys them." Today's Frequently Asked Friday (FAF) poses a classic question: "How can habits help me achieve my goals?" This may be one of the most basic and fundamental concepts of the entire Habit Factor® ecosystem. First, the subject of habit is often confusing. Most people, sadly, only associate the word habit with negative actions, such as smoking, drinking, biting fingernails, doing drugs, etc. But habits are a force of energy and an incredib...

S647: 2020 Vision & Wellness, #2

January 08, 2020 09:30 - 22 minutes - 10.2 MB

"The Habit Factor is always, always working! The question is, is it working for you or against you?” With the New Year comes this five-part series to be released each Wednesday in January: 2020 Vision & Wellness. Today's episode helps us to step back, assess our current results, and then ask a few key questions with the understanding that what we've done in the past has led us to the present. Thus, the new habits that we begin to cultivate today will lead us to be better tomorrow! This...

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

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