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!!

What separates an ordinary goal from a truly life-changing one? In this episode, we explore Keystone Goals—those pivotal objectives that create a ripple effect, transforming multiple areas of your life. Whether it’s launching a business, prioritizing your health, or becoming more present for your family, these goals act as guiding forces, aligning with your core values and long-term vision.

We break down the three key elements of a Keystone Goal, tackle the challenges of staying committed, and share some of our own goals that have shaped our journeys. If you're ready to set a goal that truly matters, hit subscribe and start making your own Behavior Shift!

Welcome to the very first episode of Behavior Shift! This podcast is all about turning behavioral science into practical tools for real change. Hosts Ben and Kurt bring decades of expertise in behavior change and habit formation to help you understand why we do what we do—and more importantly, how to shift those behaviors for the better.

Behavior Shift is more than just another self-improvement show. Each episode breaks down the science behind habit formation, motivation, and goal-setting and offers real-world strategies you can start using immediately. From designing effective interventions to hacking your environment for success, this podcast is your go-to guide for making lasting, meaningful change.

If you're ready to take control of your habits, boost productivity, and finally make those shifts stick, hit subscribe and join us for this journey into the science of behavior change!