Micro-Habits That Run Your Life (S4) S46:E2

Episode Transcript
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(00:25):
Well, hello there everyone.
It is John C.
Morley here, serial entrepreneur.
Uh, today is Sunday.
It's November 9th, 2025.
Welcome to the show.
If this is your first time here, a
big warm welcome to you.
If you're coming back, definitely a big warm
welcome back.
And thank you for coming back.
I always appreciate people that like the content,
but I especially like those that find the
content interesting and intriguing and want to come

(00:47):
back and keep watching it, sharing it, and
also making it part of their daily life.
All right, guys.
So this is, uh, the second episode in
the master series that we were talking about.
So the master topic, and for those of
you, uh, may or may not know the
master topic for this week, uh, is a
good one.
Decoded, uh, modern life under the microscope.

(01:10):
Yeah, that's pretty cool.
All right.
So, um, if you're new here, be sure
to check out, believemeachieve.com for of course,
more of my amazing, inspiring creations.
Um, hopefully you guys can see, um, and,
uh, I hope that you, um, you know,

(01:33):
we'll, uh, appreciate, um, you know, what's, uh,
going to go on tonight with the show.
So, um, without any further ado, we're going
to kick the show off.
But before I do that, I want to
encourage you guys, if you're thirsty, if you're
hungry, feel free to go get something, whether
it's hot, whether it's cold, uh, whether it's
sweet, tart, healthy or not.
That's up to you.
I've got right here.

(01:54):
I've got a can of, uh, Perrier from
France.
I'm just going to go ahead and open
it here.
A little bit of fizz, not too much.
And it's a zero calories, um, forever BlackBerry.
And it is really good.
You guys know, I always have RO water.
Well, this is good because this has no
calories.

(02:15):
Um, it's a light type seltzer, forever BlackBerry
sparkling water.
And it's, it's good.
All right, guys, let's kick this show off.
Okay.
Um, so here we go.
Uh, welcome, uh, friends, colleagues, and associates to,
uh, the inspiration for your life show.
I am John Seymour, uh, and, uh, I'm
your dedicated serial entrepreneur, engineer, marketing specialist, video

(02:39):
producer, podcast host, coach, graduate student, and of
course, a passionate lifelong learner.
You guys know that.
So being a passion, long passion, lifelong learner
is something that is very, um, you know,
interesting to me.
Um, and so I really appreciate those that

(03:04):
want to make changes in their life.
You know, you right now have a choice
to become better.
And by the way, um, besides all this,
I'm also a graduate student and you are
listening to, or watching the inspirations for your
life show.
Um, the daily motivational show.
Um, that's where I decode modern life.
I spotlight the hidden routines and shaping your

(03:27):
world and empowering you with practical inspiration and
insights for extraordinary living together.
Um, we're about to lift the microscope on
the micro habits that quietly run and sometimes
quietly ruin your day.
Are you ready to become more mindful, uh,

(03:47):
more impactful that is, and more unstoppable?
Well, let's dive in together.
A decoded modern life under the microscope.
Yes.
Um, and by the way, if you're wondering,
this is episode two, it's micro habits that
run your life, um, that series for a
show 46 episode, number two, run your life,

(04:08):
the last scroll before bed.
You find yourself reaching for your phone one
last time before drifting into sleep.
That final scroll primes your mind for well
rest or restlessness, often shaping your dreams and
your mood the following morning that is.
So let's explore together.

(04:28):
Why our brains cling to this habit and
how reframing it can set the tone for
a more energized, uh, healthier tomorrow.
Number two guys, why you check the fridge
twice ever wander back to the fridge, knowing
nothing's changed.
This little loop isn't about hunger.

(04:49):
It's your brain searching for novelty or comfort
in a world that often feels unpredictable.
Maybe your heart's looking for more than just
a snack.
Let's decode the deeper message in that double
check.
Right?
I think sometimes when we go back, uh,

(05:09):
maybe we're thinking that something is in a
different place.
Maybe we'll get inspired by seeing something in
our fridge.
I don't know, but that's what our brain
does.
Number three, your brain on notifications, every ping
buzz or flash hijacks your attention, releasing spritzes
of dopamine and fragmentation, um, of your thoughts.

(05:32):
Let me have some more of this period.
It's really good.
Hmm.
And it's zero calories, by the way.
Um, it's modern, uh, Pavilonian conditioning at its
finest peak today.
Let's learn to master our notifications instead of
letting them master us.
Let's control them.

(05:52):
So one thing you actually can do on
your smartphones, like on the Apple, you can
swipe down in the bottom, right?
And then you're going to see something there
that says focus.
I'm not sure if you guys can see
it on the screen, but there's something that
says focus.
Um, just on the left of the screen,
middle way on the left of the screen,
you can touch focus and you can pick
whatever focus you have.
No, I have a do not disturb a
personal, uh, a reduce interruptions.

(06:14):
I have a school, a work and a
sleep.
Now, what happens when I go to school?
Cause you guys know I'm in school as
a graduate student, my phone automatically goes into
school mode.
Shows a little icon when it's in school
mode, it even changes the, um, let's say
the, um, you know, the, uh, the background
of my, um, you know, phone when the

(06:37):
phone is on, uh, and it's in that
mode, it changes from my normal background to
something different.
So I know that I'm actually at school,
even if I didn't see the little blue
icon at the top.
What also happens is it turns off my
notifications and it doesn't allow any apps or
phone calls to come through.
Now you could change that, but I don't

(06:57):
want calls or notifications come through when I'm
in class.
Number four guys, how your posture changes your
mood, stand tall shoulders back, and you'll literally
boost your confidence and resilience the way you
carry yourself physically can flip the script on

(07:17):
your day, shifting your outlook from stress to
empowered.
I think that's something that a lot of
people, I think a lot of people miss
that.
They don't realize like, you know, what that's
doing or, or how that even transformed number
five guys, why we tap remind me later,
a hundred times.

(07:39):
That procrastination toggle is more than an annoyance.
It's a real insight into our resistance and
our fears.
Let's be honest, discover how turning remind me
later into do it.
Now can free up amazing mental real estate.
I know with the method I've been using
for over six months, a year with the

(07:59):
paper and writing things down and crossing them
off, it really makes me feel great.
And also what I found out is that,
you know, sometimes you fret about getting things
done.
Some days I get it done really easy.
I'm like, well, that means that I always
have more than enough time to do it.
It's just, your brain kind of cites you
out to think you can't do it.
So I think that's a, I think that's
a very important thing.
A lot of people cite them out because

(08:21):
I psych themselves out.
So the hidden cost, the hidden cost of
multitasking, switching between tabs, tasks, or thoughts might
feel productive, but it's draining your cognitive energy
very, very fast.
And I'm not sure if you guys understand
that or know why that is, but I

(08:42):
want to tell you that that's something that
a lot of people don't realize.
They don't realize how that works.
And that's, that's important.
Okay.
Today I'm going to talk about why focus
beats the frenzy and how single tasking is

(09:06):
your secret weapon.
So a lot of times we have all
these things coming at us, right?
From a million different directions.
So if we focus, things can be a
lot easier for us because now we're working
on one task and when one task gets
done, we move on to the next task,
that's why we focus.
That's why I love that piece of paper
and just crossing it off.
It's not, it's very low tech, but it
works.
Number seven, guys, why we crave chaos when

(09:29):
life is calm.
Peace can feel so foreign that we subconsciously
stir up drama or distraction.
Let's shine a light for a moment on
how you can reclaim calmness and find fulfillment
without upheaval.
One way is using that paper technique, right?
Where you write things down, you cross them
off.
There's a feeling that you get when you

(09:51):
actually cross something off.
And that proves that we do have more
than enough time to get done what we
want.
It's just our mind psychs us out.
Okay.
Number eight, the silent to do list in
your head, the unwritten and the unending, this
list steals your attention bit by bit.

(10:13):
So that's why if it's not on my
written list, I don't get it done.
Let's challenge you to light up your day
with intention, not with silent stressors lurking in
your mind, because it's just going to pull
away energy and resources.
And you're going to like fret and get
all stressed.
And there's no need for any of that.
Number nine, guys, why routines are addictive.

(10:35):
Routine is the brain shortcut to efficiency, but
it can easily become a mental rut.
I don't know if you guys know that.
Yes, it can easily become a mental rut.
Why?
Um, it has to do with how we
are.
Right.
Uh, I think that's a, an important thing,
uh, you know, to, to realize that's how

(10:57):
we are discover powerful hacks to refresh your
routines and make them serve, not stifle your
growth.
I think a lot of people believe they
can't do something, but I'm here to tell
you, you can, so your mind, you remember
Henry Ford.
If you say you can't, you're right.

(11:18):
But if you say you can, you're also
right.
So our mind, um, basically creates our reality.
Our mind sets up our Raz or ticker
active system for what we're expecting to see.
And if we say one thing, our brain's
going to be looking for that thing, whether
it's positive or negative.
So what we set our brain up to
is what we're going to be looking for.
And the other stuff's just going to miss

(11:40):
us.
Number 10, the three minute doom scroll, right?
Loop.
It starts as a quick check-in, but
turns into a draining spiral of negativity.
And unfortunately, comparison, let's break down why you
fall for it and how you can snap
out of it with purpose.
Okay.
So when the dual scrum scroll happens, the

(12:03):
first thing you have to realize is, you
know, what's my purpose?
What am I doing?
Like when I check my social media and
I get off, you have to realize that
if something is pulling you in and you're
starting to get negative, you need to.
Realize that and put away.
It's like, okay, I need to put this
down.
Right.
Because you were fine before you started doom
scrolling.
But now that you did that, it's like,
you're comparing, you're doing all this crazy stuff.

(12:24):
So when you start doing that, have a
purpose of what you're doing, like, and that'll
avoid doom scrolling.
Like, um, just look for something and then
finish that.
Don't keep hanging on.
Right.
Number 11, guys, why people crave coffee rituals.
It's more than the caffeine.
If you didn't know that it's the comfort

(12:44):
of the predictability.
And of course control your coffee fix is
a moment of stability in a shifting world.
And it can be a launching pad for
mindful intention.
That's right, guys.
Mindful intention, a launching pad.
Number 12, how lighting affects your decisions from

(13:06):
harsh fluorescence that raise stress to golden evening
light, triggering relaxation, the lighting in your space,
silently shuffles your mood and choices a while
back, I had gotten a new light here
at my desk and this light has made
me much more productive.
And at first I was blaming it on

(13:27):
my eyes and things, and it really wasn't
my, it was the fact that I didn't
have the appropriate light here.
I had a light here for years and
that light was nice, but it wasn't delivering
the highest level of light.
It was a nice light.
It was an antique, but I put that
in storage in my closet because it's not
lighting the way this does.
And I have different, um, not just, I
could change temperatures.
I can change the level.

(13:48):
So when I get off air, I can
lower the light level, not just the temperature
of the light.
So like, for example, whether it's a, a
warm light, something you'd see indoors or whether
it's something outdoors, so I can, I can
fluctuate that.
And that's pretty cool.
So, you know, ready to rewire your space
for peak performance.
So in order to rewire your space, it

(14:08):
takes anywhere between 30 to 60 or 90
days.
You have to keep seeing what it is.
That's not here yet.
And the more you do that, the more
your brain is going to lock and say,
Hey, you know what, I see this.
I see this.
I see this.
Right.
I definitely see this.
Um, I think that's important.

(14:31):
All right.
I think that's really, really important.
The psychology number 13 of one more episode,
right?
Streaming services know exactly how to keep you
hooked.
Understanding the science of cliffhangers and how to

(14:52):
regain control lets you reclaim your time and
of course your attention, but sometimes we get
caught off in other patterns.
That's why I love, um, the manual piece
of paper right now.
Even when I leave home and I come
back, I still know like what's on that
list.
And I come back like, Oh, I did
this.
I did this and I could check it
off and I feel good about it.

(15:14):
Right.
Every day I do that piece of paper.
Number 14, how smell controls memory, a whiff
of cologne or fresh baked cookies can time
travel us almost instantly unlock ways.
You remember if you've ever gone to somebody's
house that's selling, they put apple pie and
it's like, Oh my gosh, apple pie.
It like makes us feel like so great.

(15:36):
And it takes all of our walls down.
It just makes us just want to move
forward.
And that apple pie, when they do that,
it's meant to give you that feeling of
comfort.
And we don't buy on logical time.
We buy on our emotions.
So what does the apple pie do?
Do it, it mysteriously puts us in this

(15:56):
very euphoric, nostalgic, a place, Oh, just like
my childhood.
Oh, I love the apple pie.
My mom used to make that, or my
family used to make that.
Like, that's what happens.
Oh, I want to buy that house too.
I want to have that apple pie.
Unlocking ways to use scent as a powerful
anchor for mood and productivity, it's important.
We're comfort.
So we talked about what they do.

(16:17):
Um, a lot of marketing companies do this.
I had one that sent me, um, it
was, uh, a little, um, card.
I still kept it because I thought it
was kind of neat.
I forgot what the, I didn't pay attention
to the message, but when you press it's
called smell something.
And when you press it, you smell the,
um, uh, the candy cane smell coming through
pretty neat.
Right.

(16:37):
Pretty neat.
Number 15 guys, why silence feels uncomfortable for
some in a world full of noise.
Silence can be intimidating, right?
It definitely can be intimidating.
Does that make sense?
Guys?

(17:06):
Hopefully it does.
Um, and hopefully that means something to you.
And so the more that we think about
these things, the more that we pay attention
to them, just like the smells, once they
lock in an anchor to be a smell,
it could be a touch, it could be
anything we want, but that anchor can drive

(17:27):
us back.
All right.
Learn the art of being still and how
it can lead to profound, profound breakthroughs.
Number 16 guys, why most people never use
80% of their apps, clutter, confusion, and
the comfort of familiarity keeps us in this

(17:50):
tiny digital bubble.
Discover how digital decluttering can boost your productivity
and peace of like immediately, but I don't
want you to think that, you know, uh,
because something's not working for you, you shouldn't
declutter, absolutely not.
Decluttering makes an amazing thing.
Um, that's important.

(18:14):
Number 17, how your phone becomes a pacifier.
Every swipe, every tap or glance is soothing.
It's like a ritual until it becomes a
crutch.
The studies say that most people touch their
phone or connect with at least 24 to

(18:35):
2,100 times a day.
That's a lot.
So let's find a healthier way or ways
to comfort ourselves and stay present in the
moment.
I know the phone seems easy.
We can reach out, but realize you don't
need the phone every second of your time,
right?
I think that's, I think that's an important
thing to understand, right?
Um, things like, you know, we have flash

(18:57):
sales and wishlists and lists turned buying into
rewards and people become so addicted.
Um, it's this reward cat and mouse chase,
right?
And together uncovering how to spot these gamified
traps and shop with intention works, I don't
care whether you're Wendy's, I don't care whether

(19:19):
you're Coles, I don't care whether you're a
Macy's or McDonald's or anywhere.
They all do these gamification traps, but when
you look at them and you look at
what value they're bringing you, you say, you
know what, so what?
I served and saved a dollar on this,
or I saved $3, but it tied me

(19:40):
up my life for several months, just so
I could get a free, I don't know,
bag of French fries or a drink.
That drink was a very expensive drink for
you, but not for them because they lured
you in psychologically.
And now you became addicted to their stupid

(20:00):
app and to their stupid gamification.
Number 19, guys, the psychology of playlists.
Your soundtrack isn't random.
It's a reflection of your emotions, your memories,
and your aspirations.
Leverage customized playlists to elevate your daily energy
and focus.
A lot of people don't do this.

(20:21):
You know why?
They don't know that they can do it.
They don't know they can.
Okay.
They don't know they can.
That's important.
Definitely, definitely important to understand.

(20:41):
So, um, number 20, why we reread texts.
We already sent it's reassurance, validation, and reflection.
So let's talk about healthy communication and the
need for connection in a digital world.
I know we all want that, but we
have to realize what's the best thing for

(21:04):
us.
Okay.
What's the best thing for us?
Um, I
think it's important to understand.

(21:26):
Okay.
Um, I think that's very important to understand,

(21:50):
and that's something that I think trips up
a lot of people.
It trips people up because they don't expect
it.
So when we prepare for things, then it's
like, we don't get caught in that gamification.
Number 21, how typing dots changes the meaning.
Those three dots add anticipation and ambiguity, even

(22:12):
anxiety.
You're a text, right?
Unpacking the dot, dot, dot helps you communicate
more confidently.
Clearly.
I know when somebody you're texting with and
you're waiting for the response and they hit
a key, but then they're kind of like
not paying attention and you're still seeing the
dots because their keys are getting pressed and
you're waiting patiently.

(22:33):
But like, why is it taking 10 minutes
for them to type like a sentence?
Is this like a book they're writing?
I mean, seriously.
Number 22, why some people text paragraphs other
than one word.
It's all about personality.
It's comfort and it's context.
Should you adopt or double down on your
style?
I think it comes down to knowing what

(22:54):
our style is and then adapting that style
with the people that we're communicating with, because
I think it's different for every person, uh,
that we're with.
Okay.
I think that's an important thing.
Very, very, uh, important thing, uh, to understand,
um, okay.

(23:20):
Does that make sense?
I hope it does.
Um, I think your style comes out because
everybody's style is different, right?
So you have to match the style and
that can be challenging, you know, tuning in

(23:43):
for insights on maximizing connection is really key
and make sure you get connected with the
right people around you.
Because if you just connect the same way
you connect with your best friend, as opposed
to some other person and, uh, somebody older
or younger, there are different, how can I
say context?
I don't want to say so much rules,

(24:03):
but there's different like etiquette.
When you text somebody younger and older, there's
different things.
They expect you to be more up on
the lingo.
I could do a whole show just on
texting lingo.
Maybe I will do that.
Uh, the unconscious rhythm of scrolling.
It's not just your thumb.
It's your brain mapping, comfort zones, noticing your

(24:27):
pattern and deciding if it's helping or hindering
your goals.
That's important guys.
Number 24, how notifications manipulate your brain apps
are engineered to pull you back.
Gain the upper hand with science backed hacks
to protect your focus.
Number 25, why we screenshot everything.

(24:47):
It's a digital world scrapbooking, but also FOMO.
You're missing out in action.
Learn how to turn the screenshots in action
or calmness to urge the digital hoarding because
a lot of people just click everything every
week or so.
I go through my digital, I make sure
I archive them.
So I get them off my phone.
I don't want millions of pictures on my
phone.
I don't want the pictures I need.

(25:08):
And the other pictures or videos I get
off the phone every week.
Number 26, the checking loop habit, trap, endless
checking of email messages or stats.
It's stealing your valuable time.
Let's break the cycle here now and use
your attention for what truly matters.
Okay.
Number 27, why your brain resists logging off

(25:31):
that itch to stay connected is rooted deep,
learning how healthy boundaries lead to more freedom,
not less.
Oh, I only need five more minutes before
I take a shower.
Oh, I only need two more minutes.
And that two minutes suddenly turned into an
hour.
Maybe you're watching a video.
Maybe you were texting with somebody.
Maybe you were chatting, whatever.
Um, but it robs you, right?

(25:52):
Number 28, why you delay opening good news,
anticipation or subtle fear of disappointment.
This thing today, we're talking about revealing how
to embrace the good things openly with gratitude
and confidence.
I think a lot of people don't do
that.
And the reason they don't do that is
they're afraid of what happened in their past.

(26:15):
Okay.
Okay.
Very important.

(26:37):
I think that's important to realize.
And I think also this number 29, how
boredom breeds creativity.
Idle moments are actually creative gold mines, embracing
boredom as a launchpad for your best ideas.
Number 30, why people whisper to their pets,

(26:57):
like humans, those private conversations are more than
adorable.
They help manage the stress.
These people have expressing feelings and fostering connection.
That's why people talk to themselves.
It's not a bad thing.
They do this to relieve stress, celebrate your
quirks.
Okay.
Uh, remember everyone incorporating these micro habits that

(27:20):
I've shared with you today can truly build
a culture of acknowledgement, gratitude, and celebration that
fuels growth, satisfaction, and high performance.
You can connect with me now 24 hours
a day at believemeachieve.com to get my
short form content, my long form content, reels,
and so much more.

(27:40):
I hope that you guys can appreciate that
even your micro habits can control whether you'll
be a success or not.
So check out believemeachieve.com and together let's
start becoming a better version of ourselves.
Have yourself a great rest of your day
or great rest of your night, and I'll
catch you real soon.
Be well, everyone.

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Micro-Habits That Run Your Life (S4) S46:E2

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