111: How to build better habits so you stop self-sabotaging your own progress

This episode explores the challenges of self-sabotage and why building better habits is often harder than it looks. It breaks down the real meaning of habits, discipline, and willpower, and introduces the Mental House Model as a framework for understanding personal change. The conversation highlights how adults learn best, why self-efficacy is crucial for lasting progress, and how systems can simplify behavior change.Listeners will learn how to close the intention-behavior gap, make conscious trade-offs, and define the vision and identity that drive personal development. This episode is about creating structure, building confidence, and curating the internal and external environment needed to stop self-sabotage and follow through on what matters.Key TakeawaysSelf-sabotage is common; most people know what to do but struggle to apply itHabits, discipline, and willpower each play a distinct role in behavior changeDiscipline works on a spectrum and is not all-or-nothingThe Mental House Model helps visualize factors that support or block progressAdults learn best when they have ownership and self-efficacyClosing the intention-behavior gap requires commitment, not just knowledgeSystems make habits easier by reducing decision fatigueTime is created, not found, by choosing prioritiesTrade-offs are necessary to reach goalsVision and identity shape long-term personal growthMemorable Quotes“Take a hard audit of your life.”“You get what you ask for.”“Define who you want to be.”Chapters00:00 Introduction to Self-Sabotage and Habit Building02:50 Understanding Habits, Discipline, and Willpower05:37 The Mental House Model for Habit Formation08:50 Creating a Supportive Environment for Change11:35 Defining Your Identity and Self-Concept14:13 Curating Your Internal and External Inputs16:59 Establishing Triggers and Contingencies for Success25:09 The Importance of Maintenance in Life26:51 Understanding Adult Learning and Self-Ownership28:39 Building Self-Efficacy and Confidence34:32 Creating Systems for Sustainable Change37:43 Bridging the Intention-Behavior Gap43:55 Defining Your Vision and ValuesCalvin Trieu, M.S. | Performance & Nutrition CoachCalvin Trieu ConceptsSubscribe to My Podcast: https://podcasters.spotify.com/pod/show/calvin-trieuSubscribe to My Newsletters: https://calvin-trieu-concepts.kit.com/profile?_gl=1*1x1j08e*_gcl_au*NjY1MTEyMTU1LjE3MzYzNTg0NTE.Follow My Instagram: https://www.instagram.com/calvintrieu.co/?hl=enFollow My TikTok: https://www.tiktok.com/@calvintrieu.co?lang=enSubscribe to My YouTube: https://www.youtube.com/@calvintrieucoWork or train with me: https://calvintrieu.co