Small Habits, Big Impact: Building Change That Actually Sticks

New Year’s resolutions fizzle. Goals get abandoned. Overwhelm wins. In this episode, Dr. Mark Mayfield and Jonathan Collier break down a simpler way to build real, sustainable change—without trying to “white-knuckle” your life.They unpack why traditional goal-setting fails, Why goal setting is broken, how to shift from a fixed to a growth mindset, and what tiny, repeatable habits do inside your brain to make new behavior feel natural over time.You’ll get super practical ideas (like phasing out soda the smart way), how to reduce overwhelm with rhythms (not “balance”), and why bringing one trusted person into your plan changes everything.Why most goals fail (and what to do instead)Fixed vs. growth mindset (Carol Dweck) in real lifeTiny habits, compounding gains (James Clear)Overwhelm: how to shrink it, not “power through” itNeural pathways 101: machete a new trail, then keep walking itRhythms > balance: adapting to life’s sets and lullsCounseling vs. coaching—different tools, different jobsPick ONE lever: Choose a single small habit that moves the needle (e.g., replace your 1st soda with flavored water/Poppi/Zevia).Work backward: Set a realistic horizon (then add ~30% more time). Define what 6 months, 90 days, 30 days, and tomorrow look like.Don’t miss twice: If you skip a day, simply win the next one.Time-box the stuck: Set a 45-minute timer to sit with hard tasks (train your “stick-with-it” muscle).Bring a human: Tell one safe person your plan and ask for encouragement check-ins.Who is the version of me I want to shake hands with a year from now?What’s one 1% habit that would make the biggest difference over time?When do I tend to quit—what’s my “don’t miss twice” plan?Who will I invite to walk with me (friend, mentor, counselor)?Atomic Habits — James ClearMindset — Carol DweckCatherine Wolf (talks/books referenced)Alternatives for soda: Zevia, Poppi, flavored/sparkling waterThis podcast is not a substitute for counseling. If you need help finding a therapist, check the show notes for starter links or reach out—we’re glad to point you in the right direction.If this episode helped, share it with a friend, leave a rating/review, and subscribe so you never miss what’s next.