Unlocking the Power of Identity: How Small Changes Lead to Big Transformations in Your Life with James Clear (Part 2)
If you’re feeling overwhelmed and don’t have the luxury of doing less, Overwhelm Is Optional offers simple tools you can use in under ten minutes a day. Learn more at oneyoufeed.net/overwhelm Help us make the podcast better—share your input in a short survey:: oneyoufeed.net/survey. Thank You! In this second part of the 2-part episode with James Clear, we explore practical, research-backed strategies for habit formation, including making habits obvious, attractive, easy, and satisfying. Through personal stories and examples, they discuss how environment, social groups, and small behavioral tweaks can help build good habits and break bad ones. The episode emphasizes starting small, celebrating progress, and designing supportive surroundings, offering listeners actionable advice for lasting behavior change. Exciting News!!!Coming in March 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders! Key Takeaways Practical strategies for habit formation and behavior change The role of environment in shaping habits Techniques for making habits obvious and accessible The concept of habit stacking (anchoring new habits to existing ones) The importance of social groups and community in habit adoption The impact of technology on finding supportive communities for habit change The significance of reducing friction for positive habits and increasing friction for negative ones The “two-minute rule” for simplifying habit initiation The emotional payoff and satisfaction associated with habits The importance of tracking progress and celebrating small victories in habit formation For full show notes, click here! Connect with the show: Follow us on YouTube: @TheOneYouFeedPod Subscribe on Apple Podcasts or Spotify Follow us on Instagram If you enjoyed this conversation with Katy Milkman, check out these other episodes: How to Stay Motivated with Ayelet Fishbach Tiny Habits for Behavior Change with BJ Fogg By purchasing products and/or services from our sponsors, you are helping to support The One You Feed, and we greatly appreciate it. Thank you! This episode is sponsored by: Aura Frames: For a limited time, save on the perfect gift by visiting AuraFrames.com /FEED to get $35 off Aura’s best-selling Carver Mat frames – named #1 by Wirecutter – by using promo code FEED at checkout. This deal is exclusive to listeners, and frames sell out fast, so order yours now to get it in time for the holidays! Uncommon Goods has something for everyone – you’ll find thousands of new gift ideas that you won’t find anywhere else, and you’ll be supporting artists and small, independent businesses. To get 15% off your next gift, go to UNCOMMONGOODS.com/FEED LinkedIn: Post your job for free at linkedin.com/oneyoufeed. Terms and conditions apply. Learn more about your ad choices. Visit megaphone.fm/adchoices
2 Jan 35min
Unlocking the Power of Identity: How Small Changes Lead to Big Transformations in Your Life (Part 1) with James Clear
If you’re feeling overwhelmed and don’t have the luxury of doing less, Overwhelm Is Optional offers simple tools you can use in under ten minutes a day. Learn more at oneyoufeed.net/overwhelm Help us make the podcast better—share your input in a short survey:: oneyoufeed.net/survey. Thank You! In this part 1 of a 2-part episode, James Clear, discusses how to unlock the power of identity and how small changes can lead to big transformation in your life. They explore the compounding power of habits, the importance of focusing on systems over goals, and how identity shapes behavior. James explains practical strategies for building good habits and breaking bad ones, emphasizing patience, persistence, and the role of self-perception in lasting change. The conversation offers actionable insights for anyone seeking to improve their habits and overall well-being. Exciting News!!!Coming in March 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders! Key Takeaways The compounding effect of habits over time and their significance in personal growth. The metaphor of the "two wolves" illustrating the choice between positive and negative habits. The importance of patience and persistence due to the hidden lag time in habit formation. The distinction between focusing on systems versus goals for achieving lasting change. The concept of the "goal trap" and how it can hinder happiness and satisfaction. The role of identity in behavior change and how self-perception influences habits. The mechanics of habit formation, including the stages of cue, craving, response, and reward. The impact of environmental cues on habit formation and the challenges of changing habits. The four laws of behavior change as a framework for building good habits and breaking bad ones. The relationship between happiness, desire, and practicing contentment in the pursuit of growth. For full show notes, click here! Connect with the show: Follow us on YouTube: @TheOneYouFeedPod Subscribe on Apple Podcasts or Spotify Follow us on Instagram If you enjoyed this conversation with Katy Milkman, check out these other episodes: How to Stay Motivated with Ayelet Fishbach Tiny Habits for Behavior Change with BJ Fogg By purchasing products and/or services from our sponsors, you are helping to support The One You Feed, and we greatly appreciate it. Thank you! This episode is sponsored by: Aura Frames: For a limited time, save on the perfect gift by visiting AuraFrames.com /FEED to get $35 off Aura’s best-selling Carver Mat frames – named #1 by Wirecutter – by using promo code FEED at checkout. This deal is exclusive to listeners, and frames sell out fast, so order yours now to get it in time for the holidays! Uncommon Goods has something for everyone – you’ll find thousands of new gift ideas that you won’t find anywhere else, and you’ll be supporting artists and small, independent businesses. To get 15% off your next gift, go to UNCOMMONGOODS.com/FEED LinkedIn: Post your job for free at linkedin.com/oneyoufeed. Terms and conditions apply. Learn more about your ad choices. Visit megaphone.fm/adchoices
30 Dec 202537min
Why You Keep Falling Off Track—and the Tools That Help You Start Again with Katy Milkman
If you’re feeling overwhelmed and don’t have the luxury of doing less, Overwhelm Is Optional offers simple tools you can use in under ten minutes a day. Learn more at oneyoufeed.net/overwhelm Help us make the podcast better—share your input in a short survey:: oneyoufeed.net/survey. Thank You! In this episode, Katy Milkman explains why you keep falling off track and shares tools that will help you start again. She shares why lasting behavior change is so difficult—and what science reveals about how people actually change. Katy also delves into impulsivity, motivation, confidence, habit formation, and why willpower alone so often fails. Katy shares research-backed tools like temptation bundling, commitment devices, and fresh starts. Listeners will walk away with a clearer understanding of why they get stuck, practical strategies to move forward, and permission to stop striving for perfection and start building change that can survive real life. If you’ve ever felt frustrated by starting over—or wondered why good intentions aren’t enough—this conversation offers both clarity and compassion. Exciting News!!!Coming in March 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders! Key Takeaways vior change through a diagnostic, personalized approach The role of impulsivity (present bias) in undermining long-term goals Understanding internal barriers to change instead of relying on willpower Making goal-aligned behaviors more enjoyable to increase persistence Temptation bundling as a strategy for aligning short-term rewards with long-term outcomes The importance of confidence and self-efficacy in sustaining change Using advice-giving and mentoring to strengthen belief in one’s ability to change Commitment devices as tools for overcoming procrastination and self-control challenges Flexible habit formation versus rigid routines for long-term consistency Embracing fresh starts and setbacks as part of the change process For full show notes, click here! Connect with the show: Follow us on YouTube: @TheOneYouFeedPod Subscribe on Apple Podcasts or Spotify Follow us on Instagram If you enjoyed this conversation with Katy Milkman, check out these other episodes: How to Stay Motivated with Ayelet Fishbach Tiny Habits for Behavior Change with BJ Fogg By purchasing products and/or services from our sponsors, you are helping to support The One You Feed, and we greatly appreciate it. Thank you! This episode is sponsored by: Aura Frames: For a limited time, save on the perfect gift by visiting AuraFrames.com /FEED to get $35 off Aura’s best-selling Carver Mat frames – named #1 by Wirecutter – by using promo code FEED at checkout. This deal is exclusive to listeners, and frames sell out fast, so order yours now to get it in time for the holidays! Uncommon Goods has something for everyone – you’ll find thousands of new gift ideas that you won’t find anywhere else, and you’ll be supporting artists and small, independent businesses. To get 15% off your next gift, go to UNCOMMONGOODS.com/FEED LinkedIn: Post your job for free at linkedin.com/oneyoufeed. Terms and conditions apply. Learn more about your ad choices. Visit megaphone.fm/adchoices
26 Dec 202556min
Why Willpower Isn’t Enough: The Tiny Habits Method Explained with Dr. BJ Fogg
If you’re feeling overwhelmed and don’t have the luxury of doing less, Overwhelm Is Optional offers simple tools you can use in under ten minutes a day. Learn more at oneyoufeed.net/overwhelm Help us make the podcast better—share your input in a short survey:: oneyoufeed.net/survey. Thank You! In this episode, Dr. BJ Fogg, explains why willpower isn’t enough and the science behind his tiny habits method. He explores the psychology of habit formation, emphasizing that lasting change comes from starting small, celebrating successes, and practicing self-compassion rather than relying on willpower or self-criticism. Dr. Fogg shares practical strategies for designing habits that fit individual contexts, explains his behavior model, and discusses how positive reinforcement and flexibility foster sustainable transformation. Personal stories and vivid analogies illustrate how anyone can create meaningful change by nurturing tiny habits and focusing on progress over perfection. Exciting News!!!Coming in March 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders! Key Takeaways Behavior change and habit formation The “Tiny Habits” method and its principles The importance of positivity in personal transformation Breaking down aspirations into small, manageable actions Embracing mistakes as learning opportunities The role of self-compassion in habit formation The Fogg Behavior Model: motivation, ability, and prompts The significance of context in habit design Strategies for troubleshooting and enhancing behavior change The impact of celebrating small successes on habit reinforcement For full show notes, click here! Connect with the show: Follow us on YouTube: @TheOneYouFeedPod Subscribe on Apple Podcasts or Spotify Follow us on Instagram If you enjoyed this conversation with Dr. BJ Fogg, check out these other episodes: How to Create Elastic Habits that Adapt to Your Day with Stephen Guise How to Make Lasting Changes with John Norcross By purchasing products and/or services from our sponsors, you are helping to support The One You Feed, and we greatly appreciate it. Thank you! This episode is sponsored by: Aura Frames: For a limited time, save on the perfect gift by visiting AuraFrames.com /FEED to get $35 off Aura’s best-selling Carver Mat frames – named #1 by Wirecutter – by using promo code FEED at checkout. This deal is exclusive to listeners, and frames sell out fast, so order yours now to get it in time for the holidays! Uncommon Goods has something for everyone – you’ll find thousands of new gift ideas that you won’t find anywhere else, and you’ll be supporting artists and small, independent businesses. To get 15% off your next gift, go to UNCOMMONGOODS.com/FEED LinkedIn: Post your job for free at linkedin.com/oneyoufeed. Terms and conditions apply. Learn more about your ad choices. Visit megaphone.fm/adchoices
23 Dec 202555min
Why Anxiety is a Habit - and How Curiosity Helps Break the Loop with Dr. Jud Brewer
In this episode, Dr. Jud Brewer explains why anxiety is a habit and how curiosity breaks that habit loop. He explores the difference between the feeling of anxiety and the mental habit of worry, and why curiosity and self-compassion are essential for real change. Drawing from his clinical work and research on digital therapeutics and AI-supported therapy, Dr. Brewer shows how learning from setbacks—and building distress tolerance—helps us recognize progress, unwind shame, and create lasting transformation. Help us make the podcast better—share your input in a short survey:: oneyoufeed.net/survey. Thank You! Exciting News!!!Coming in March 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders! Key Takeaways Exploration of mental health and the role of habits in anxiety management. Discussion of the parable of the two wolves and its relation to neuroscience and habit reinforcement. Examination of the science of habit formation and the limitations of traditional habit replacement strategies. Insights into digital therapeutics and the development of app-based mental health treatments. Analysis of the potential and challenges of AI in therapy, including ethical considerations. The importance of human connection in therapy and the unique value of human therapists. The role of curiosity in managing anxiety and the distinction between anxiety as a feeling and worrying as a behavior. The impact of self-criticism and shame on behavior change and the importance of self-compassion. Techniques for cultivating distress tolerance and the gradual process of emotional growth. Mindfulness practices, such as noting, to enhance awareness and reduce reactivity in challenging situations. For full show notes, click here! Connect with the show: Follow us on YouTube: @TheOneYouFeedPod Subscribe on Apple Podcasts or Spotify Follow us on Instagram If you enjoyed this conversation with Dr. Jud Brewer, check out these other episodes: How to Manage Your Hunger Habit with Dr. Jud Brewer Habits for Healing Anxiety with Dr. Jud Brewer By purchasing products and/or services from our sponsors, you are helping to support The One You Feed, and we greatly appreciate it. Thank you! This episode is sponsored by: Aura Frames: For a limited time, save on the perfect gift by visiting AuraFrames.com /FEED to get $35 off Aura’s best-selling Carver Mat frames – named #1 by Wirecutter – by using promo code FEED at checkout. This deal is exclusive to listeners, and frames sell out fast, so order yours now to get it in time for the holidays! Uncommon Goods has something for everyone – you’ll find thousands of new gift ideas that you won’t find anywhere else, and you’ll be supporting artists and small, independent businesses. To get 15% off your next gift, go to UNCOMMONGOODS.com/FEED LinkedIn: Post your job for free at linkedin.com/oneyoufeed. Terms and conditions apply. Learn more about your ad choices. Visit megaphone.fm/adchoices
19 Dec 20251h 12min
Listen Now: Decoding Women’s Health with Dr. Elizabeth Poynor
Here’s a preview of a new show from our friends at Pushkin Industries and the Atira Health and Research Institute. On Decoding Women’s Health, Dr. Elizabeth Poynor makes the science of women’s health accessible—from hormones to metabolism to longevity—so you can thrive at any stage of life. A world-renowned gynecologic oncologist and advanced pelvic surgeon, Dr. Poynor speaks with leading physicians, researchers, and educators to share the latest science on women’s wellness, disease prevention, and what it really means to age on your own terms. Dr. Poynor recently sat down with preventive neurologist Dr. Richard Isaacson, who shares how to know if you’re at risk for Alzheimer’s, how shifting hormones can make women especially vulnerable, and what steps to take for better long-term brain health. For more episodes on how to improve your health during midlife, find Decoding Women’s Health with Dr. Elizabeth Poynor wherever you get podcasts. Learn more about your ad choices. Visit megaphone.fm/adchoices
17 Dec 202552min
Designing a Life That Supports You: Presence, Beauty, and the Power of Environment with Nate Berkus
In this episode, Nate Berkus explores what it really means to design a life that supports you—not through perfection, but through presence, beauty, and the power of environment. Drawing from decades of work and his own personal journey, Nate reflects on how our surroundings quietly shape our habits, emotions, and sense of self. He shares how moving through profound loss changed the way he understands home, meaning, and the moments that matter most. Through deeply human stories—including a transformative Oprah makeover—Nate reveals how small, intentional changes and genuine listening can create spaces that support healing, authenticity, and connection. Help us make the podcast better—share your input in a short survey:: oneyoufeed.net/survey. Thank You! Exciting News!!!Coming in March 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders! Key Takeaways The influence of environment and design on personal growth and habits. The parable of the two wolves and its relevance to personal choices and mindset. The significance of “the moments in between” in fostering genuine connections. The impact of parenting on awareness and presence in daily life. The importance of meaningful design that reflects personal stories and aspirations. The relationship between emotional well-being and physical spaces. The transformative power of small, intentional changes in one’s environment. The role of gratitude in overcoming past hardships and shaping identity. The necessity of human connection and understanding in design and life. The balance between personal taste and collaboration in shared living spaces. For full show notes, click here! Connect with the show: Follow us on YouTube: @TheOneYouFeedPod Subscribe on Apple Podcasts or Spotify Follow us on Instagram If you enjoyed this conversation with Nate Berkus, check out these other episodes: Failure as Fertilizer: Learning to Bloom Again with Debbie Millman Creative Thinking and Action Through Designs with Sarah Stein Greenberg By purchasing products and/or services from our sponsors, you are helping to support The One You Feed, and we greatly appreciate it. Thank you! This episode is sponsored by: Aura Frames: For a limited time, save on the perfect gift by visiting AuraFrames.com /FEED to get $35 off Aura’s best-selling Carver Mat frames – named #1 by Wirecutter – by using promo code FEED at checkout. This deal is exclusive to listeners, and frames sell out fast, so order yours now to get it in time for the holidays! Uncommon Goods has something for everyone – you’ll find thousands of new gift ideas that you won’t find anywhere else, and you’ll be supporting artists and small, independent businesses. To get 15% off your next gift, go to UNCOMMONGOODS.com/FEED LinkedIn: Post your job for free at linkedin.com/oneyoufeed. Terms and conditions apply. Learn more about your ad choices. Visit megaphone.fm/adchoices
16 Dec 20251h
When Your Brain Won’t Fit the World: Finding Your Creative Path with ADHD with Andy J. Pizza
In this episode, Andy J. Pizza joins Eric Zimmer for When Your Brain Won’t Fit the World: Finding Your Creative Path with ADHD, a conversation about creativity, identity, and what happens when you stop treating yourself as a problem to fix. Andy shares how discovering ADHD helped him reframe years of self-doubt, better understand his parents, and build a creative life that actually fits the way his mind works. Together, they explore self-acceptance, the role of labels, and how art can become a powerful way to excavate who we really are. Help us make the podcast better—share your input in a short survey:: oneyoufeed.net/survey. Thank You! Exciting News!!!Coming in March 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders! Key Takeaways ADHD as a form of neurodiversity rather than a personal deficit The connection between ADHD and creativity, imagination, and divergent thinking How self-compassion supports mental health and sustainable personal growth The role of diagnosis and language in understanding identity and behavior The influence of childhood and family dynamics on self-perception Moving from self-criticism to self-acceptance in creative and personal life Creativity as a tool for self-discovery, meaning, and emotional insight Designing habits and environments that support how your brain works For full show notes, click here! Connect with the show: Follow us on YouTube: @TheOneYouFeedPod Subscribe on Apple Podcasts or Spotify Follow us on Instagram If you enjoyed this conversation with Andy J. Pizza, check out these other episodes: Creativity as a Cure with Jacob Nordby Eric Tivers on ADHD in Adults By purchasing products and/or services from our sponsors, you are helping to support The One You Feed, and we greatly appreciate it. Thank you! This episode is sponsored by: Aura Frames: For a limited time, save on the perfect gift by visiting AuraFrames.com /FEED to get $35 off Aura’s best-selling Carver Mat frames – named #1 by Wirecutter – by using promo code FEED at checkout. This deal is exclusive to listeners, and frames sell out fast, so order yours now to get it in time for the holidays! Uncommon Goods has something for everyone – you’ll find thousands of new gift ideas that you won’t find anywhere else, and you’ll be supporting artists and small, independent businesses. To get 15% off your next gift, go to UNCOMMONGOODS.com/FEED LinkedIn: Post your job for free at linkedin.com/oneyoufeed. Terms and conditions apply. Learn more about your ad choices. Visit megaphone.fm/adchoices
12 Dec 20251h 2min
