Growth Mindset Psychology: The Science of Self-Improvement

The Art of Consistency: 10 Simple Rules for Real Growth

Aug 5, 2025

Discover the science behind effective habit formation and why some habits thrive while others falter. Real growth is framed around consistency rather than drastic changes. Learn how intrinsic motivation and environment play crucial roles in shaping choices. Embrace small, manageable wins over overwhelming targets, and master habit stacking for enduring change. Enjoy the process by infusing joy and social support into your routines, while allowing for reflection and self-compassion on your journey to personal growth.

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ADVICE

Start With Your Intrinsic Why

Start your habit by deeply understanding why it matters to you personally.
Intrinsic motivation leads to more persistence and satisfaction than external rewards.

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ADVICE

Make Habits Obvious

Make your habits obvious by designing your environment accordingly.
Place cues like running shoes by the door to trigger the habit naturally.

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ADVICE

Start Small, Build Momentum

Start habits with small, manageable steps to reduce resistance.
Incremental goals activate your brain's reward system and build sustainable habit formation.

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The Power of Intrinsic Motivation and Environment in Habit Formation

04:23 • 16min

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Building Success Through Small Wins and Consistency

20:24 • 5min

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Mastering Habit Formation

24:57 • 14min

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Building Habits with Joy and Support

38:47 • 8min

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The Power of Sharing Goals

46:33 • 13min

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Cultivating Habits for Personal Growth and Joy

59:14 • 2min

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#66

• Mentioned in 134 episodes

The Power of Habit

Why We Do What We Do in Life and Business

Charles Duhigg

In this book, Charles Duhigg explores the science of habit formation and change. He explains the 'habit loop' consisting of a cue, a routine, and a reward, and how understanding this loop can help in changing bad habits or forming good ones. The book includes numerous examples from various fields, such as how Procter & Gamble successfully marketed Febreze, how Alcoa transformed its business by focusing on safety, and how individuals like Olympic swimmer Michael Phelps and civil-rights hero Martin Luther King, Jr. benefited from specific habits. Duhigg argues that by harnessing this science, individuals and organizations can transform their lives and businesses.

• Mentioned in 801 episodes

Atomic Habits

James Clear

Atomic Habits by James Clear provides a practical and scientifically-backed guide to forming good habits and breaking bad ones. The book introduces the Four Laws of Behavior Change: make it obvious, make it attractive, make it easy, and make it satisfying. It also emphasizes the importance of small, incremental changes (atomic habits) that compound over time to produce significant results. Clear discusses techniques such as habit stacking, optimizing the environment to support desired habits, and focusing on continuous improvement rather than goal fixation. The book is filled with actionable strategies, real-life examples, and stories from various fields, making it a valuable resource for anyone seeking to improve their habits and achieve personal growth.

#57

• Mentioned in 144 episodes

Start with Why

How Great Leaders Inspire Everyone to Take Action

Simon Sinek

In 'Start with Why', Simon Sinek introduces the concept of 'The Golden Circle', which consists of 'Why', 'How', and 'What'. He argues that successful leaders and organizations start with their purpose or 'Why', which inspires loyalty and trust. Sinek uses examples such as Apple, Martin Luther King Jr., and the Wright Brothers to illustrate how this approach can lead to significant influence and success. The book emphasizes the importance of leadership and purpose in inspiring others and achieving long-term success.

Everyone loves a good habit but what's the science that makes some work and others not so much?

Real growth isn’t about lightning bolts, but the quiet art of consistency.

In this episode, we zoom out to see habits not as chores, but as choices that shape our identities, day after day. Ancient stoics, modern neuroscientists, even a friend and his broken snack safe remind us: transformation is gentle, cumulative, and surprisingly within reach.

We can challenge the myth that willpower is enough and find out what is.

Begin by rewiring your narrative—habits are identity, not just tasks.
Build change into your environment, not just your to-do list.
Give yourself permission to stumble, reflect, and keep moving forward.

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