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

Chapter Markers:

00:00 – Intro & Why Goal Categories Matter

00:34 – The 6 Key Goal Categories

03:01 – Prioritizing for Maximum Impact

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

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

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

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

Chapter Markers:

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

1:40 - The Problem with Misaligned Goals

2:30 - Spotting Core Values

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

11:30 - The 7-Word Memoir

15:30 - Why Self-Understanding Fuels Better Goals

16:30 - Listener Challenge and Exclusive Offer!

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

Chapter Markers

0:00 - Intro: Why positivity feels so hard

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

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

5:46 - ‘What if I didn’t have X’?

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

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

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

Chapter Markers

0:00 - Intro: What is illusory progress?

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

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

3:56 - Practical strategies to create feelings of progress

4:09 - Final thoughts and today's challenge

Feeling drained in the middle of your workday? You’re not alone. This week, we’re breaking down the power of Brain Breaks - short, intentional pauses that help refresh your mind, boost productivity, and improve your well-being. We explain how to make work breaks happen, the benefits of taking them, and practical strategies you can integrate to put little breaks into your daily routines. Whether it’s a quick walk, a stretch, or even just stepping away from your screen, scheduling these breaks proactively can help you stay sharp and avoid burnout.

Chapter Markers

0:00 - Intro: Mental walls and brain breaks

1:52 - The science of brain breaks

3:12 - Effective brain break ideas

4:03 - Why you should schedule your brain breaks

6:09 - Final thoughts and wrap-up

Behavior stacking is a simple yet powerful strategy to achieve your goals by building small, consistent habits. This week on Behavior Shift, we discover how these small actions can lead to exponential growth through the magic of neuroplasticity. Whether you’re aiming for better health, career growth, or personal development, behavior stacking can be the key to lasting success. Plus, learn how tools like guided journals and planners can help you stay on track to achieve your goals on time.

Chapter Markers:

(0:00) - Introduction: What is Behavior Stacking?

(0:50) - The Power of Compounding Actions

(3:27) - Neuroplasticity and Habit Formation

(4:42) - Applying Behavior Stacking to Your Goals

(6:58) - Overcoming the Plateau

(8:07) - Tracking Progress with Journals and Planners

(9:18) - Your Challenge: Start Stacking Today

Feeling overwhelmed by a big Keystone Goal? It doesn’t have to be that way! This week on Behavior Shift, we’re diving into the essential process of breaking down your life-changing goals into manageable steps. Whether you’re planning to run a marathon, write a book, or tackle any ambitious project, this episode will show you how to set effective milestones, celebrate your progress, and stay motivated along the journey. Tune in and discover how to shift your mindset from overwhelmed to empowered — one step at a time.

Chapter Markers:

(0:00) Welcome back - Setting Goals

(1:07) Why Breaking Down Goals Matters

(2:08) Stepping Stones and Milestones

(4:43) Tracking Progress to Stay Motivated

(6:02) Celebrate Your Wins

(6:56) Final Thoughts and Next Steps

When achieving big goals, we often focus on what we need to add—new habits, routines, or productivity hacks. But what if the real key to success is actually about subtraction? In this episode, we dive into the sacrifices and trade-offs that come with pursuing meaningful goals.

We explore the tough but necessary question: What do you have to give up to get where you want to go? Whether it's time, energy, or even things you enjoy, every big goal comes with an opportunity cost. Understanding those trade-offs (both short-term and long-term) can help you make intentional choices that align with what truly matters.

If you're ready to cut the clutter and focus on what moves the needle, hit subscribe and start making your Behavior Shift today!!