146 The Psychology of Lasting Change | Andrew May

Change doesn’t happen by accident - it happens when you understand how behaviour actually works. In this solo episode, Andrew May breaks down science-backed frameworks that simplify change and help you create lasting results.

You’ll learn:
 ✔ Why most people struggle to stick with change (and how to avoid it)
 ✔ BJ Fogg’s Behaviour Change MAP (Motivation + Ability + Prompt) explained
 ✔ How to use Habit Stacking to make new behaviours feel automatic
 ✔ The biggest mistakes people make when trying to change
 ✔ Your next steps

Whether you’re ready to build new habits, boost your energy, improve performance, or finally get unstuck - this episode gives you a clear, practical roadmap to start small and create meaningful change that lasts.

In this episode Andrew talks about:

00:10 Why Andrew is making this solo podcast.

1:30 Andrew’s 2 favourite change models.

2:55 Why new years resolutions fail.

4:15 The difficulty in implementing large behaviour change programs and why shifting mindset is difficult.

6:50 B.J. Fogg’s change map model and simplifying this information to make change easier.

9:45 identifying potential barriers to change.

10:30 The importance of triggers or prompts to remind you to try a new behaviour and an example of this using mindfulness.

12:45 James Clears book Atomic Habits and stacking simple habits.

14:35 The stages of readiness model and the 5 stages of change.

17:15 The seesaw of ambivalence.

18:45 Change takes more than 21 days on a large scale.

19:30 Why join a gym if you don’t like going?

20:25 Relapsing up to 10 times can be a normal experience in change.

21:40 Write down the changes you want to make.

23:00 Avoid getting overwhelmed with big changes all at once.

24:00 Don’t expect perfection.

 25:30 Share your goals to keep yourself accountable.

26:30 Keynote participant Peta’s story of making big changes to her life.

34:30 Wrap up.

RESOURCES:
Download: Behaviour MAP: https://performanceintelligence.com/wp-content/uploads/2025/07/model-1.pdf
Download: Stages of Readiness template: https://performanceintelligence.com/wp-content/uploads/2025/07/model-2.pdf
Study: Do fit kids have fit parents? https://pubmed.ncbi.nlm.nih.gov/33475262/
Study: The Influence of Parental Dietary Behaviors and Practices on Children’s Eating Habits https://pmc.ncbi.nlm.nih.gov/articles/PMC8067332/#sec8-nutrients-13-01138
Study: Writing down your goals increases success by 42%: https://kitzu.org/study-highlights-strategies-for-achieving-goals/ 

Use Code "PIPODCAST10" to get 10% off your Lumo Coffee order:https://lumocoffee.com/

Interested in sharing your story? Email Producer Shannon at support@performanceintelligence.com today with your story and contact details.

Learn more about Andrew and Performance Intelligence: https://performanceintelligence.com/
Find out more about Andrew's Keynotes : https://performanceintelligence.com/keynotes/

Follow Andrew May: https://www.instagram.com/andrewmay/

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