Change Wired

What if your best ideas are getting crowded out by mental clutter, not a lack of talent or willpower?  

We dive into simple, science-backed habits that free working memory, protect your peak focus hours, and turn effort into meaningful output without relying on endless caffeine.  

We walk through practical tools you can use, then we map your day to biology to honor ultradian cycles with breaks that reset your brain instead ...

Big decisions get heavy when our lives don’t match our values. We set out to change that by getting ruthless about clarity and gentle about self-honesty.

Think of this conversation as a blueprint for making choices that align with your best life you always think about: together we define deal breakers across career, relationships, and where you live, and we show how a short pause for reflection can prevent months of second-guessing....

Most big goals don’t fail because they’re impossible. They fail because people never set themselves up for winning.

They fail because the plan is vague, the timeline is short, and the strategy doesn’t fit the person.

We dig into a single question that changes everything: what would have to be true for this (for YOU) to succeed?

From there, we map a decade-long vision into near-term moves you can actually execute, and we show how to re...

What if the motivation you need to reach your goals doesn't last because you don't know how to set your goals?  

We dig into the goal gradient effect and the surprising lesson from elite marathoners who don’t stare at the finish line. That shift fuels engagement in careers, health, and creative projects.   

Then we tackle 3 research-backed changes with outsized payoff. First, swap leap goals for stretch goals so e...

Busy isn’t the same as better.

We sat down with product strategist, coach and consultant, and now a pubslihed author Tim Herbig to unpack a simple truth: real progress with impact that matters happens when strategy, metrics, and discovery align.

If you lead change across a product, a platform team, culture or your own habits - you’ll leave with a clearer way to choose what to focus on, what to measure, and what to learn.

Say...

What if worry stopped being a wall and became an action signal?  

Today we take on the everyday fears that stall big goals and break them down using a simple, repeatable framework that turns anxiety into momentum. Drawing from coaching work and the fear-setting method popularized by Tim Ferriss, we show how to move from vague dread to concrete action without pretending fear disappears.  

You’ll leave with a t3-step tool you...

What if follow-through wasn’t a willpower problem but a design problem you can fix?  

We unpack a clear, 5-part system to create dependable action for yourself and your team. Drawing from behavioral science and real leadership practice, we show how uncertainty, skill gaps, weak rewards, and hidden blockers quietly kill momentum, not laziness, and how to replace them with simple, repeatable processes that make high performance the de...

Waiting for motivation wastes the best hours of your day.

We break down a simple, reliable system to create more motivation on demand.

We dig into why discipline isn’t about loving hard work; it’s about doing the important thing when desire is missing. You’ll learn how behavioral activation flips your brain from rumination to action, why dopamine rises in response to movement, and how tiny, friction-free starts trigger the...

What if consistency were easy?  

We pull back the curtain on how long‑term results come from better decision design, not iron will.  

After years of yo‑yo attempts, I found three frameworks that made health, work, and daily choices surprisingly easy to sustain—even through parties, vacations, and stressful seasons. 

If you are ready to stop white‑knuckling and start designing for habits that stick, this conversation gives y...

Ever notice how easy it is to diagnose everyone else’s mistakes while your own patterns stay stuck on repeat?  

We dive into a simple, research-backed tool that cuts through bias fast: self-distancing. By stepping just a little outside your story, you cool emotional heat, spot blind spots, and see the strategic move that’s been hiding in plain sight.  

We start with the core problem of the inside view—how ego, fear, and his...

What if the real reason your motivation fades isn’t what goals you achieve, but the way you plan your days?  

We open up a counterintuitive truth: the way to lasting motivation is understanding that your brain rewards visible progress toward meaningful goals, not big payoffs.  

Using the Progress Principle research on 12,000 work diaries, we break down why tracking inputs you control, reps, learnings, foundation work, creates renewab...

What if the real problem isn’t your willpower, but your timing?

Today we dive into a very practical exploration of how your brain shifts across the day, and how to design a life that cooperates with those shifts instead of fighting them.  

From the morning’s high executive function to the evening’s predictable crash, we unpack why your 9 a.m. self feels like a sharp CEO while your 9 p.m. self behaves like a tired intern, and how to u...

If doing the “right thing” still feels like a daily arm wrestle, you don’t need a pep talk - you need better systems.  

Today we dig into systems that make good choices easy and consistent, drawing on Angela Duckworth’s research on grit and practical behavior change to show how environment, routines, and scheduling can carry the load so willpower doesn’t have to.  

We start with a simple truth: humans, young and old, choose...

The finish line is seductive and often the very thing that stalls progress.  

We take you inside a behavior-first approach that replaces outcome anxiety with clear, repeatable actions you can control today.  

Speaking from nearly two decades of coaching, we break down why revenue targets, weight goals, and follower counts are lagging indicators that reflect the past, and how leading indicators—your consistent behaviors—are the true d...

What if the best shape of your life has little to do with the willpower problem?  

And more with a system design problem.  

We break down a practical, science-backed framework that turns cravings from a daily fight into a reliable signal you can trust, that works FOR your health and fitness, not against it.  

Drawing on my 10+ years of weight loss and health, coaching and evidence-based nutrition, plus a guided AI co-host experiment, ...

What if the real barrier to change isn’t willpower but the context you live in? 

And what if you could design it but you rarely do?  

Today we unpack 4 invisible forces—systems, social norms, flexible framing, and co‑design—that quietly steer your decisions, emotions, and actions. Drawing on a fresh conversation with behavioral scientist Michael Hallsworth of the Behavioral Insights Team, we translate big‑picture insights into daily ...

If there was a pill that consistently and instantly boosts your cognitive and physical performance - it would contain sleep!  

If peak performance starts to slip, don’t blame your willpower - look at your sleep.  

We dive straight into the 3 levers that consistently turn “I’m fine” into focused, calm, and energetic: the stories you tell yourself, the routine you follow, and the environment you live in. From caffeine myths to all-nigh...

We explore how the questions we repeat shape our focus, emotions, and results, and how a small shift in wording can turn stuck energy into practical motivation.  

Drawing on coaching sessions and real-life experiments in fitness, business, and habit building, we show why your brain reliably hunts for whatever you ask it to find, even while you sleep, and how to use that fact to your advantage.  

We walk through a simple 3-q...

If you’ve ever wondered why people do the strange things we do, this episode is your new favourite rabbit hole!

Today we have Phill Agnew on the show, the mind behind Nudge — the UK’s #1 marketing podcast, downloaded hundreds of thousands of times.

But today?

You get Phill unplugged — telling stories, breaking down psychology, and showing you how a few behavioral science principles can transform your business, your life, your TikTok f...