Habits 2 Goals: The Habit Factor® Podcast With Martin Grunburg | Goal Achievement, Productivity & Success Simplified

“Pressure is a privelage.” ~Billie Jean King** New Private Coaching Accelerator (Pilot): Learn More Here! **Does it ever feel like pressure is out to get you?For years, experts in performance psychology have told us that pressure is the “enemy of success.”It seems logical, right?After all, under pressure, things can go sideways. Deadlines get blown. People choke. Sometimes, terrible things happen.But here’s the twist: pressure isn’t the bad guy.It can be one of your most unexpected allies—if you allow it.Think about it: What’s a deadline, if not pressure’s way of snapping us out of procrastination and forcing us to get things done?At the Olympics—where the stakes are enormous and the pressure is sky-high—not all athletes crumble; in every Olympics, world and Olympic records are set.Why is that?If pressure were truly the enemy of success, why are so many ‘successful’ people known for navigating pressure-filled waters?Consider Abraham Lincoln, Mahatma Gandhi, or Nelson Mandela. Weren’t they immersed in some of

What’s a Manifest?While “manifest” can function as an adjective, it is most commonly used as a noun or verb.As a noun: A manifest is the captain’s list—a detailed record of what’s being carried and delivered to a destination.As a verb: To manifest refers to the act of turning goals, dreams, and ideals into physical reality.In today’s Mind Bullet, we explore the common ground between these meanings.It’s likely no coincidence that they share the same name. The concepts are inherently connected.To manifest your goals (verb), it’s crucial to DOCUMENT your efforts—the process itself.This is where many TikTok and Instagram "Gooroos" get it wrong. They promise you’ll manifest your dreams simply by visualizing, repeating mantras, and meditating.What they often overlook is this fundamental truth:Manifestation is a process of documentation.Read that again.To manifest effectively, you must track where you’re headed, what’s working, and what isn’t. You need to record your actions, behaviors, and habits. (Join the waitlis

“The secret of change is to focus all your energy not on fighting the old but on building the new.” ~ SocratesWhat are you building?Wise words, right? Let’s be honest—Socrates didn’t have to deal with email inboxes or social media.Change was easier when your biggest distractions were donkeys.Still, his message holds up. If you’re tired of replaying your greatest bad habits hits… (Procrastination: The Remix, anyone?), it’s time to focus on building the new.Key IdeasChange is constant: Everything bound by time is changing—including you. Whether you like it or not, life keeps moving forward.Let go of your EX—the past: Whether it’s a toxic habit, a dead-end goal, or your undying love for midnight ice cream binges, clinging to the old only makes it harder to build the new. The past is like that annoying ex—it’s not helping you grow, so why keep holding on?Build, don’t battle: Ever tried arguing with yourself? It’s exhausting. Telling yourself you’ll “definitely start tomorrow” only to repeat the same old habits f

“There is no success without hardship.” ~ SophoclesToday’s Frequently Asked Friday (FAF): What’s the one ‘habit/skill/trait’ holding me back from living the life I desire?”The Price of AdmissionSteve Jobs often said that starting and running a business is “painful and difficult.”Elon Musk? Same tune, different key.These guys didn’t just waltz onto the stage of success—they slogged through the swamp of pain, discomfort, frustration, and failure. Why?Because success is never a gift; it’s the result of grit—a prize you wrestle from life as it growls at you.Here’s a PAINFUL truth (again): nobody is born disciplined.Not you, not me, not even that annoying friend who crushes marathons before breakfast.Discipline is just a dressed-up way of saying, “I’ve become really good at tolerating pain without b******g too much.”The best part? Discipline—tolerable pain—is a learnable skill, trait, and habit, no matter how much you currently enjoy hitting the snooze button.Make Pain Your FrenemyPain doesn’t have to be your eter

“The key is not to prioritize what’s on your schedule, but to schedule your priorities.” ~ Stephen CoveyFirst Things First: A Football Story (Kind Of)Picture this: it’s Sunday morning, and I’m getting some “very important work” done.Deadlines, projects, emails—cue dramatic music—it’s all calling my name.I’m laser-focused, in the zone.Then, my wife comes skipping down the stairs (okay, not actually skipping):“It’s time to watch some football!”Now, I’m not going to lie. My gut reaction? Football?! Really?!I love football, but I knew I had to get caught up on these projects.My inner voice insisted, “You don’t have time for this! You’ve got WORK to do!”But then, after a poorly timed epiphany, I realized the irony. I had set out to write about “FIRST THINGS”—about putting priorities in order. Yet, saying no to football would make my wife unhappy.Could I really write a productivity post about “first things” and then turn around and say, “No can do, wifey”?Was I productive? Nope.Was I effective? YES.Did I make her h

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” ~Bruce LeeNapoleon Dynamite got it right!Between you and your big, shiny goal is a gatekeeper.Any clue?It’s the difference between doing and dreaming.It’s skills.Do you possess, at a high level, the skills your goal requires?Identify 3-5 of the key SKILLS that your goal demands, and list them.Here’s the kicker: skills and habits arrive together, like Batman and Robin—like salt and pepper—one invariably brings the other.Picture this: you want to write a book, run a marathon, or play the piano like a pro. Big dreams, to be sure.However, without the requisite skills/habits, these dreams will remain dreams.Is playing the piano a skill or a habit? Drum roll please: It’s both!Skills don’t just appear; they grow out of relentless, boring, intentional practice—repetition.How does one intentionally cultivate habits and skills?By following the P.A.R.R. method for habit development (published within The

MessyLife can be a real, unpredictable mess at times.There are things within our control—and way more beyond it. (See the Behavior Echo-System).So, we tumble through life, tripping over our expectations, cursing when things don’t go our way, and thinking the universe owes us a smoother ride.Here’s a quick story, courtesy of the NFL.It’s halftime. The reporter is interviewing Mike Tomlin, the Pittsburgh Steelers' Super Bowl-winning head coach. “You’ve been inside the red zone a few times and come away with nothing but field goals. Isn’t that frustrating?”His response: “It’s not frustrating, it’s football.”Boom.Without pause, Tomlin dropped a truth bomb that should be knitted on pillows worldwide.Football comes with challenges built right in. As does life.How many of us set ourselves up for disappointment, convinced life is supposed to be a never-ending merry-go-round of cotton candy and catchy music?We have generations of ‘kids’ growing up (thanks to social media), floating along, expecting (happiness loop - p

“No person is free who cannot command themselves.” ~ Pythagoras Welcome to NOvember"Who Is In Control?" This November, H2G - Habits 2 Goals challenges you to ask one crucial question: Who is in control? Discipline is a Habit“Nobody is born disciplined. It’s something you cultivate.”Discipline is not an inborn trait.Like any habit, discipline is cultivated through practice, it’s a habit/skill anyone can develop over time. (see Behavior Echo-System

New Listener Reset: Habits & Goals BasicsHabits are NOT better than goals. Goals are not better than habits. Understand the crucial role each play in your life and how each serve the other.Heading into my summer hiatus, I’m leaving you with a handful of episodes to revisit and to help reset your habit tracking and goal journey.HABITS:"How Systems Help to Create Habits & Skills" - Discusses how systems can support habit formation. "Discipline is a Habit" - Focuses on the role of discipline in habit building. "Killing Negative Habits" - Offers insights into breaking bad habits using the 4 Ments!"28 Days!" - Likely about the significance of the 28-day habit formation process. "How to Create Any Habit" - Offers practical steps to start new habits. "The Habit Factor: Starting Small" - Emphasizes the importance of starting small with habit formation to demonstrate self-efficacy and create momentum!"Why Accountability Matters" - Explores the role of accountability in habit development. A tracking sheet, an a

“Just when the catepillar thought the world was going to end, it became a butterfly.” MetamorphosisChange: one of life’s great constants.For those between 45 and 60, life often brings significant challenges: marriages end, careers shift, personal identities and appearances evolve.After decades of laying a foundation, it may feel like it’s slipping away...Quantum physics offers a fascinating perspective on transformation. It suggests that multiple possibilities exist in any given moment and that our focus heavily influences which 'reality' unfolds.When one chapter ends, the story can improve if we remain open to the same curiosity and optimism that served us initially.Fear and resistance hold us back. Acceptance and equanimity serve times of change best.“Faith alone defends. Life is either a daring adventure or nothing. To keep our faces toward change and behave like free spirits in the presence of fate is strength undefeatable.”~ Helen KellerAppreciate endings as gateways to new beginnings. See losses as less

“My great concern is not whether you have failed, but whether you are content with your failure.” ~Abraham LincolnFailure Number 9Lincoln’s quote ☝️ is a powerful and stark reminder that even the greatest among us stumble, fail, and fall flat on their faces.Given enough time, as Ray Dalio puts it, “There are a whole host of ways that something will get you.” See image below…This is where Lincoln’s example is proof positive that failure isn’t just a stepping stone to success; it’s an essential ingredient—a requirement.In the realm of biophysics, there’s a concept known as the principle of maximum error*. It suggests that organisms, including humans, benefit from mistakes. It is through experimentation and failing that we learn, grow, and optimize ourselves.Thus, Failure Number 9 or 18 or 72 isn’t a cause for despair but rather encouragement.As long as you have the capacity to choose your response (see prior episode, Stimulus vs Response), and guide your behaviors toward your goals and ideals, you are on the pa

“When you shift your perspective stories, meanings, feelings and even behaviors can change.” Meaning as a Derivative of PerspectiveOur perspective often shapes our emotions and actions.Consider a bad breakup: Initially, it feels devastating, but years later, it might become a source of amusement.This shift in perspective changes the meaning of the event, which in turn influences our feelings, behaviors, and outcomes.Introducing: The Behavior Echo-SystemThe Behavior Echo-System, a new behavior model, illustrates how three key influencers are interconnected through our emotions and feelings:Thinking/Story: Our thoughts and beliefs. These are the internal narratives we rely on to plan, predict, and explain events.Behaviors/Habits/Skills: The actions we take and the habits and skills we develop.Environment: Our surroundings, including people and places. While we can influence our environment, it also impacts us and our behaviors.These three components continuously affect one another, creating a perpetual cycle.En

The Power of FocusTwain’s profound insight serves as a cornerstone for understanding the importance of focus in our lives. Focus is about harnessing and directing our energy effectively. Imagine a five-watt light bulb—it can barely light up a closet. But when that same energy is focused, it can cut through steel. This is the fundamental principle behind the order of focus: selection, concentration, and then focus. SELECT » CONCENTRATE » FOCUSA popular method to enhance focus is the Pomodoro® Technique. This ttechnique involves using a timer (app on a mobile device) for a specific period, such as 25 or 45 minutes, and dedicating that time solely to one task.This method establishes a defined focus period, allowing for deep, uninterrupted work. Its simplicity and effectiveness lie in its ability to create a sense of urgency and clarity, making it easier to concentrate on the task at hand.To improve your Habitstrength™, The Habit Factor applies the concepts of “Minimum Success Criteria” and “Target Days” for succ

Stimulus versus Response: A Delicate Dance of PowerViktor Frankl, a Holocaust survivor and founder of logotherapy, once said, “Between stimulus and response, there is a space. In that space lies our power to choose our response. In our response lies our growth and our freedom.” …In our response lies our growth and our freedomThis profound observation has anchored much of popular psychology, a beacon highlighting our ability to govern our responses to any situation. But let’s strip this idea down to the bone—what if the story isn’t so starkly drawn?Learning and Growth: The Power to RespondFrankl nails it—our power resides in how we respond. Picture this: a student, face-to-face with a brutal exam (stimulus/environment). Their success hinges on their ability to recall what they've learned and to tame the beast of anxiety (the internal narrative in their head/response). In these moments we learn, we adapt, and we grow. Or, take a business leader confronting a market nosedive (stimulus/environment). Innovate or r

“Adversity doesn’t build character — it reveals it.” ~ James Allen LaneHurdle Number One, Self ControlFacing challenges tends to reveal our strengths and weaknesses. By managing some pain and discomfort, we gain insight about our willpower and our character. Think of self-discipline as the first hurdle to reaching larger goals. That may mean getting up earlier instead of sleeping in or choosing healthy snacks instead of junk food. These repeated, small acts of self-control (habits) can propel one toward big changes in their lives.There is a strong link between self-discipline and goal achievement. While goal achievement is never assured, having good habits helps to prepare one for growth and trains them to use their willpower. Beginning with self-mastery is the way. “I’ve never met a disciplined baby.” ... 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

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

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

“A good teacher protects his students from his own influence.” ~ Bruce LeeThis profound quote from Bruce Lee touches on a critical point that many people overlook: the distinction between the lesson and the teacher. We often expect perfection from those who teach us, assuming that their wisdom and personal lives must be flawless. However, Lee’s insight suggests that a good teacher ensures that their students are not tainted by the teacher’s own mistakes and challenges. This idea is crucial as we navigate today’s complex landscape of “gurus” and their teachings.A few quick examples:Tony Robbins: Known for his powerful seminars and self-help books, Tony Robbins gives extensive advice on relationships. Yet, he has been through at least one divorce and likely a handful of breakups. Does this disqualify him from offering relationship advice? Arguably, his experiences may make him more qualified, as he has learned valuable lessons from his own relationship challenges.Sadhguru: A spiritual leader who speaks about he

“A good teacher protects his students from his own influence.” ~ Bruce LeeThis profound quote from Bruce Lee touches on a critical point that many people overlook: the distinction between the lesson and the teacher. We often expect perfection from those who teach us, assuming that their wisdom and personal lives must be flawless. However, Lee’s insight suggests that a good teacher ensures that their students are not tainted by the teacher’s own mistakes and challenges. This idea is crucial as we navigate today’s complex landscape of “gurus” and their teachings.A few quick examples:Tony Robbins: Known for his powerful seminars and self-help books, Tony Robbins gives extensive advice on relationships. Yet, he has been through at least one divorce and likely a handful of breakups. Does this disqualify him from offering relationship advice? Arguably, his experiences may make him more qualified, as he has learned valuable lessons from his own relationship challenges.Sadhguru: A spiritual leader who speaks about he

Emotions, Triggers & Stories“Your state is a state of mind. Change your state, and you can change your life.” ~ Tony Robbins“Your state of mind is often a default disposition. It’s a habit that can be modified with intention and practice.” ~ M. GrunburgEmotions: Beyond the Trigger Lies the StoryTony Robbins nails it when he speaks about how a red flashing light in your rearview mirror can instantly change your physiology - your physical state. But, there’s more to the story, so to speak.That jolt of emotion – fear – isn’t purely a reaction to the red light itself. The fear reaction is associated with a story about the red light. The red light triggers a stored story in our minds; either a direct or shared memory from past experiences about red flashing lights in rear-view mirrors. 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