Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

Martin Grunburg
  • 4.7 (66)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY
Habits 2 Goals: The Habit Factor® Podcast with Martin Grunburg

WE ARE NOW LIVE ON SUBSTACK w/ H2G Premium Content! If you’ve ever struggled to achieve your goals you are not alone! The reason just might be because ALL prior goal achievement methods missed ONE key element— habit! That's right, The Habit Factor® (bestselling book and app) exposed a timeless truth that helped to launch an entirely new genre of productivity apps (habit trackers) and help thousands around the world achieve their goals faster! There’s a reason top coaches, consultants, trainers, Professional athletes, Olympians, PhD’s and the very best learning institutions world-wide have adopted and recommend The Habit Factor®. Learn The Habit Factor's method for goal achievement and how to use Habit Alignment Technology™ to achieve your most important goals faster than you ever thought possible! Learn more at: http://thehabitfactor.com habits2goals.substack.com

  1. 4D AGO

    Not a Rodent: Interview Recap

    “You are not a rodent.” Revisiting a 2021 Habits Habit Interview by Brian Conroy – Through the Lens of AI and the Scientific Method “Behavioral science may finally be catching up.” Catching up to what? To a simple and powerful truth: P.A.R.R. (Plan, Act, Record, Reassess) mirrors the scientific method. When it comes to building habits intentionally, it’s a far superior framework than the overhyped “habit loop.” 🐭 The habit loop? Developed by studying rodents in a maze. Yet humans can choose their habits.Plan (intend) their habits.And reflect upon their efforts. Rodents cannot. Share In this episode, we tap into Google’s Notebook LM and upload a 2021 interview I did with Brian Conroy (The Habits Habit podcast). It’s now available as a rich, AI-hosted breakdown—produced like a mini-NPR segment. Why revisit it now? Because: The interview explores how P.A.R.R. is the true human-centric alternative to cue–routine–reward. It highlights the 15+ year journey behind The Habit Factor®. It covers why habit ≠ skill… yet they are fraternal twins. It breaks down the limitations of SMART goals (to-do lists and “next steps”) versus the power of tracking core, related behaviors—habits! It explains how your character (habitus) is the sum of your habits—past, present, and future. How P.A.R.R. is the only habit-building framework that not only mirrors the scientific method, but is intentionally designed to cultivate habit strength and automaticity. P.A.R.R. = The Scientific Method for Behavior Change and Habit Development Plan = Observe, Question, & Hypothesis Act = Experiment Record = Gather Data Reassess = Analysis & Adjustment And yes, as the AI hosts correctly observe:You are not a rodent. 🐭 Share Tracking isn’t a chore—it’s an asset.It reinforces desire. Affirms intention. Builds discipline. And sharpens focus. Tired of spinning your wheels? Listen in. Take notes. Start tracking your behavior. And always remember:You are both the program and the programmer. 🎧 Listen to the full episode at Habits2Goals.substack.com📥 Or download your free P.A.R.R. tracking template at thehabitfactor.com/templates “Science is catching up.”And you don’t have to wait. Start habit tracking today by following P.A.R.R. And—due to my unexpected trip to Sweden—the UBM white paper release is now likely to land in July. 👊🫵💪🏽🙌🏽🙏~mg 🚨 Tracking News Breakthrough Incoming:What science still doesn’t understand about the true power of habit tracking—…and what we’re about to reveal. Why Experts Keep Dismissing Habit Tracking—And Why That’s a Massive MistakeThe overlooked key to intentional behavior change is hiding in plain sight. Subscribe now A respectful invitation to the academic community: If you’re part of a university psychology department—or a related behavioral science discipline—we warmly invite you to review, challenge, and explore the Unified Behavior Model™. The following is a pre-release site for early access and distribution (currently in development): https://unifiedbehaviormodel.comthis is draft-- This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

    57 min

  2. JUN 4

    Modeling the Impossible

    “In the beginner’s mind there are many possibilities, but in the expert’s mind there are few.”— Shunryu Suzuki Why care about a behavior model? Because human behavior drives everything—goals, habits, change, progress. There’ve been countless theories, experts, and frameworks.Over a century of behavioral science. But never something complete, structured, falsifiable, and truly practical. UBM is the first UNIFIED model of human behavior— a map, model, and compass in one. Simple. Teachable. Built for literacy, not legacy. Share For over a century, behavioral science has been fragmented—divided by theories, disciplines, and contradictions. Siloed. Specialized. Locked away in labs and universities. UBM changes that. Developed over two decades—and built from the fringe—UBM has been validated through real-world application and accelerated by AI. Large language models have compared, contrasted, and stress-tested UBM against dozens of frameworks. The result? UBM transforms behavioral complexity into CLARITY—finally offering a self-evident, falsifiable, teachable, and practical model of human behavior—just in time. “It always seems impossible until it’s done.”— Nelson Mandela The Habits 2 Goals podcast is hitting pause for a short stretch. I’m stepping away to complete something that, by all “expert” logic, should not exist: The Unified Behavior Model™ (UBM). According to Google—and decades of academic consensus—this shouldn’t be possible. Subscribe now Why isn't there a unified behavior model? Not just one theory here, or another framework there—but a truly, elemental model of behavior that encompasses the entire behavioral field. We have models for atoms. For ecosystems. For economies, solar systems—even gravity. But not for behavior? Not one that is falsifiable, teachable, testable, and comprehensive. Why? Because human behavior has long been treated as too complex, too contextual, or too philosophically slippery to model with rigor. So we settled for silos. Dozens of disciplines, each mapping fragments of the behavioral terrain—but never the whole. UBM has changed that. Share UBM—the Unified Behavioral Model™—brings together complexity and clarity. It reflects the dynamic nature of human behavior, while offering the simplicity of a model that can be understood, taught, and applied. UBM won’t tell you why Jill never called Johnny back.But it will help both Johnny and Jill understand the full behavioral field from which that decision emerged. This is what the white paper reveals: A behavioral model that doesn’t decode every mystery of human behavior— but instead reveals the complete system in which those mysteries arise. Former efforts revealed remarkable behavioral insights. Yet none delivered a unified, practical, falsifiable model of behavior. UBM is behavioral literacy for the 21st century. It’s the missing operating system for anyone who works with people—and it changes how we understand motivation, decision-making, and change itself. Share Side note: Please consider how crazy I’d have to be to announce this—if it weren’t scientifically grounded. Gravity-like in structure.Rooted in impenetrable truth. For the fifth time:UBM is structurally falsifiable.(At this point, I’m hopeful you’re looking it up—just like I did, when I was first told UBM is precisely that.) It works.It’s testable.Teachable.Trackable.And most importantly? Simple. “Simplicity is the ultimate sophistication.”—Leonardo da Vinci In a chaotic, smartphone-saturated world—where children face rising rates of depression, anxiety, and self-harm— even a basic understanding of behavior can be a game-changer. Elemental behavioral literacy for a disoriented age. No model or map offers guarantees. Yet we use maps every day—because they’re useful. Share True to its name, UBM draws from over 30 distinct scientific disciplines—from ecology to education, psychology to design, systems theory, neuroscience, and philosophy. The breakthrough wasn’t in specializing further— but in synthesizing broadly. All truth passes through three stages:First, it is ridiculed.Second, it is violently opposed.Third, it is accepted as being self-evident.~ Arthur Schopenhauer Dramatic, I know. Back soon(ish) with the final release. Until then—stay tuned.~mg Subscribe now A respectful invitation to the academic community: If you’re part of a university psychology department—or a related behavioral science discipline—we warmly invite you to review, challenge, and explore the Unified Behavior Model™. The following is a pre-release site for early access and distribution (currently in development): https://unifiedbehaviormodel.com Keep on trackin’ ✅ ~mg 📄 Grab the free habit tracking template: thehabitfactor.com/templates This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

    18 min

  3. MAY 20

    Instinct-Like

    Be among the first to get your hands on the Unified Behavior Model™ white paper. Subscribe now "Fear is both instinctive and learned—wired for survival, but shaped by experience and environment." Is fear learned or hardwired? Yes. It’s both. Fear is instinctual—wired into our survival. It’s also learned—shaped by experience, memory, and environment. A seasoned coach posted after reading a neuroscience study: “Is fear learned or ingrained?” I couldn’t help but reply: “Coach… it’s BOTH!” And that opens the door for this convo 👇 If fear is innate and trained, Why do we treat skills and habits like they’re either/or? Share Habits vs. Skills? Same Blueprint. “Bad habits happen on their own; Good habits happen when planned.” Intentional habits grow like skills—through the same four levels of learning. 1. Unconscious IncompetenceYou don’t even know you suck. (Yet.) 2. Conscious IncompetenceYou do know—and it stings. But you keep showing up. 3. Conscious CompetenceYou’ve got it, but it takes mental effort. Progress. 4. Unconscious CompetenceIt’s automatic. Habit-like. Reflexive. Feels like instinct. The Viral “Baseball Dad” Moment Baby in left arm. Beer in his right hand. Outfielder tosses ball into the stands. He lets go of the baby… Not the beer. Snags the ball barehanded with his left hand. Catches the baby with his left arm on the way down. Barely spills his beer. Instinct-like? You bet. Skill? 100% Forged via the habit of laying the game. He didn’t hesitate. Most people call that instinct. But really? It was years of trained reflexes, built through intentional practice. Without that practice? He might’ve flinched. Frozen. Fear might’ve even jeopardized the baby. Instead—Unconscious Competence.Relaxed. Confident. Focused. Preparedness displaces panic.Practice overrides pressure. That’s the real lesson: Decades of muscle memory—Intentional reps, delivering in an instant. Subscribe now The P-A-R-R Cycle Behavior change isn't magic—it’s a method. And, it doesn’t come via “HABIT LOOPS” It comes from intentional planning, practice and refinement. Plan → Target Days + Minimum Success CriteriaAct → Show up. Run the play.Record → 1 = Win, 0 = Miss (comments optional but powerful)Reassess → After 4 weeks: 85%+? Level up. This is human-centered behavior change.Rooted in practice. Beyond Either/Or Thinking Habits aren’t just loops.Skills aren’t just talent. Each can be learned, forged behaviors, crafted with intention. Over to you:When did instinct kick in?When did practice pay off? This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

    21 min

  4. MAY 13

    The Scientist

    Subscribe and be among the first to get your hands on the Unified Behavior Model™ white paper. Subscribe now “Scientist (noun): a person who conducts systematic research to acquire and use knowledge—especially one skilled in the systematic observation of, and experiment with, phenomena in order to answer questions and test hypotheses.” Today, we’re talking about what it means to be a scientist. We revere scientists.We admire their rigor.We trust their data. Why? Because they test!They measure.They record, reflect, and refine. Here’s the question (one more time)… If you love science so much, where’s your behavioral data?Where’s the record of your actions?Where’s your feedback loop driving growth? P.A.R.R.—The Habit Factor’s method for intentional habit development—parallels the scientific method precisely: Plan: Form your hypothesis—your goal, your MSC, your “Target Days.” Act: Execute the behavior as best you can on those Target Days. Record: Log your successes and misses. Reassess: Compare “Actuals” vs. “Targets.” Behavior change—operative word—requires behavior change. NOT “LOOPS” Share Planning, Tracking, Recording, and Reassessing is how you’ll gather evidence that supports your commitment to developing new habits and achieving your goals. It’s also how you’ll identify what works for you. And, perhaps most importantly, how you reinforce your intention. Plan – Act – Record – Reassess. YOU ARE NOT A RODENT. Today, we’re talking about scientists—not just the scientific method. What does it mean to be a scientist? Recently, a public figure was slammed for “not being a scientist.”I won’t get into the politics—they don’t matter. The news was all over social media (X and Facebook in particular): “She’s a kook. She’s no scientist!” Those comments nudged me to look up the definition of scientist—here it is again: “Scientist (noun): a person who conducts systematic research to acquire and use knowledge—especially one skilled in the systematic observation of, and experiment with, phenomena in order to answer questions and test hypotheses.” To be clear, this is NOT a political post. This is a gentle reminder that anyone who systematically observes, experiments, documents, and tests hypotheses is a scientist. Being a scientist—for better or worse—is not about a degree; it’s about the act itself—the rigor of following a scientific method. That’s precisely how P.A.R.R. arrived, by the way. So, while the social‑media frenzy prompted this inquiry, it also reminded me of what’s almost certainly around the corner with the release of The Unified Behavior Model™ white paper. “You’re no behavioral scientist!” This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

    32 min

  5. MAY 7

    Part III: P.A.R.R.—The Scientific Method for Habit Development and Behavior Change

    “Bad habits are like a comfortable bed—easy to get into, but hard to get out of.” ~Jewish Proverb Intention, Data, and the Ingredients for Lasting Habit Development We love science. We trust scientists. Why? Because they use data. They run experiments. They form hypotheses and make plans. They test, track, and refine. Here’s the question most people never ask: If you love science so much, where’s your behavioral data? Where’s the record of your actions? Where’s the feedback loop driving your growth? That’s what this episode is about. Share Repetition without intention tends to breed bad habits. That’s where most habit models fall short. The Habit Loop is descriptive, not prescriptive: it explains what happens after a habit forms, but not how to build one deliberately. That’s where P.A.R.R.—Plan, Act, Record, Reassess—comes in: a proven, habit‑building system aligned with the scientific method itself. Plan – Form your hypothesis: the habit, your MSC (Minimum Success Criteria), and target days. Act – Run the experiment: do the behavior as planned. Record – Track your results using 1s and 0s, and jot down notes. Reassess – Analyze your results: targets vs. actuals.If you’re 85% or better, raise the bar for the next four-week tracking period.If not, revise and stay consistent. That’s how you develop habit strength and automaticity. Unfortunately, the famed “Habit Loop” — cue, routine, reward — is not the answer. Share Habit and Skill Development Require 3 Ingredients: There are three fundamental requirements to build a good habit or skill: Knowledge: You need to know what to do and why it matters. Capacity (Not skill): The late, great Stephen Covey taught that habit formation requires knowledge, skill, and desire—understandably so. However, upon closer examination, a key distinction emerges:Both intentional habits and skills, once fully formed, reside in the same part of the brain—the limbic structure.When something becomes automatic, it’s no longer a “skill in development”—it’s a capacity expressed repeatedly. That’s why skill cannot be a prerequisite for habit formation. It’s basic capacity that matters. Not skill. Desire: The most important. With genuine desire, knowledge, and capacity, will be found—or created. Habits 2 Goals, The Habit Factor® Podcast, Core requirements for habit development. Knowledge, Capacity (not skill) & Desire. Reminder: Tracking is not your enemy. Tracking is how you reaffirm intention and keep yourself honest. Tracking is also how you align with what matters and gather essential data. You don’t need to track everything forever. The idea is to track the right behaviors (habit alignment), long enough for them to become automatic—to build habit strength. That’s what P.A.R.R. does. 🙌🏼 “It’s tough to improve what you aren’t tracking. And it’s even tougher to track what you haven’t planned.” If scientists gather data to uncover the secrets of the universe, maybe you should consider the same to uncover the secrets of your own behavior. P.A.R.R. is your answer. Your behavior is the question. (Say that again) Start tracking. Start testing. Start building the habits aligned with your goals and ideals. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

    34 min

  6. APR 30

    Part II: P.A.R.R.—The Scientific Method for Habit Development and Behavior Change

    “People say, ‘Life is for living — not for tracking.’You can — and should — do both.TRACK what matters.” Want better results? Start thinking like a scientist. Not with lab coats and equations—just two basic question: “What did I try? Did it work?” That’s the core message and method behind The Habit Factor’s habit development framework, P.A.R.R. »That’s also the heart of intentional behavior change. We said it before: Behavior change requires behavior change. Silly? Maybe.Stupid? Perhaps.Accurate? Absolutely. You are the scientist. Your behavior is the experiment. Change. Collect data. Reassess & Interate. Plan. Act. Record. & Reassess. = PARR What behavioral data are you collecting? P.A.R.R. applies the scientific method to your life. It’s not a theory. It’s a method. And it works. Share 🔬 P.A.R.R. = Plan. Act. Record. Reassess. PlanChoose a behavior (habit) that supports a goal. “Writing” The Goal is “To write a book.” Define your Minimum Success Criteria (MSC) — something clear and doable. Example: Write for 15 minutes or write 1 page. Pick your Target Days (like M/W/F). Set the “Bar” low for both of these. NOT EACH DAY. And, not 5 Pages or 50 Minutes. A LOW bar. Planning to succeed starts with choosing a rhythm you can repeat and a low frequency per week, and MSC. ActDo the behavior. Or don’t. Either way, you’re generating feedback. RecordUse 1s and 0s to track your actions:1 = did it. Achieved the MSC. 0 = didn’t. Add a quick note. You’re collecting behavioral data, not guessing. By adding comments/notes, you affirm your intention and gather data—information about what is working and what is NOT working. Reassess After 4 full weeks, review your results. What worked? What didn’t? If your execution was 85% or better, raise the bar — update your MSC and/or Target Days/Frequency per Week. If not, keep the same plan and build consistency. Subscribed Automaticity isn’t magic — it’s by design with PARR. Some people hope their habits become automatic. Most habit trackers? Unfortunately, they appear to miss the point. 30 days? Where’s the rhythm of the week? What are the Target Days? Where’s the Minimum Success Criteria? Where’s the Reassessment? To build real habit strength, you need more than hope — you need a method. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

    32 min

  7. APR 23

    P.A.R.R.—The Scientific Method for Habit Development and Behavior Change

    Fifteen years later, things are starting to feel a little uncomfortable. The scientific method— common sense codified— is used for everything under the sun: Marketing? A/B tested. Ads? Split tested. Vaccines. Test Immune Response. Water Purification. Pasteurization Fertilizer. Identify Kill Bacteria Space travel? Rocket science. The scientific method dates back to the 16th and 17th centuries, with brilliant thinkers like Sir Francis Bacon and Isaac Newton laying the groundwork. It’s shaped our world ever since. Yet when it comes to habit development—the stuff that changes lives... Where is the scientific method in habit development? Awkwardly, it seems behavioral science keeps directing us to the habit loop. Again. And again. Cue → Routine → Reward. If you’re a rodent, a deer, or a cow, the habit loop is terrific. 🐁 🐄 🦌 If you’re a human—with choice, intention, and self-reflection? What exactly is the habit loop doing for you? Where’s the plan? The data collection? The analysis? Where’s the mechanism to strengthen the habit’s automaticity over time? Anyone? Bueller? Share That’s the awkward part. The Scientific Method: Step by Step Observation – Identify a problem or ask a question. Hypothesis – Predict a possible explanation or outcome. Experiment – Design and perform a test to gather evidence. Data Collection – Measure and record results. Analysis – Evaluate the data to see what it reveals. Conclusion / Reassessment – Confirm, revise, or reject the hypothesis and iterate. Say it with me: Behavior change requires behavior change. I’m sure that sounds obvious or perhaps even stupid. And, it’s true. It’s a core truth you won’t find in the habit loop. Enter: P.A.R.R.: Plan. Act. Record. Reassess. PARR is the scientific method for behavior change. Here’s how it works—and, dare I say, perfectly aligns with the scientific method. 🔬 P.A.R.R. Is The Scientific Method For Habit Development 1. PLAN = HypothesisYou choose a behavior and create a habit plan. You can even (optionally) align the habit to your goal. Choose the habit you’d like to develop and track. “Writing” for instance. Identify the Minimum Success Criteria (MSC) — e.g., "2 pages" or "20 minutes" Select the Target Days — M/W/F or Tu/Th/Sat. Here you use the rhythm of the week by selecting “Target Days”. This becomes your hypothesis: If I do X, Y will improve and i’ll ultimately achieve Z (goal- writing a book). 2. ACT = Experiment You act according to the plan. Here’s the great news, even if you miss a “Target Day” you’re now gathering data AND you can make it up on a Non-Target Day. 3. RECORD = Track! Data Collection Each day, mark a “1” if you did it—met your MSC, a “0” if not.Important: Add comments—what worked, what didn’t. 4. REASSESS = Analysis + Adjustment After 4 weeks, review your results. If you’re 85% or better (actuals vs targets) you raise the bar—increase your MSC or Target Days. That’s how you cultivate habit strength over time—by design and successive 28-Day habit tracking periods. That’s how you cultivate automaticity—on purpose. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

    32 min

  8. APR 15

    Peace of Mind To

    How Peace of Mind Arises from Mutual Understanding Don’t Die with Your Music Still In You. » Opens the 15th of each month. “Out beyond ideas of wrongdoing and rightdoing, there is a field. I’ll meet you there.” ~ Rumi We ended last time with the idea that peace of mind is found by embracing paradox. On that note, we’re headed back — since we left some meat on the bone. Let’s explore a few familiar paradoxes: Expectations Sam Walton: “High expectations are the key to everything.” Shakespeare: “Expectation is the root of all heartache.” Who's right? Both. High expectations can pull us to greatness — and they may cause heartache. Peace arises from learning to manage expectations. Ego Ryan Holiday: “Ego is the enemy.” Charlie Munger: “Never underestimate the man who overestimates himself.” So which is it? Is ego the problem… or the secret weapon? Yes. Ego can destroy you — and propel you. It depends. Customer-Centricity Sales guru: “You must know what the customer wants!” Steve Jobs, channeling Henry Ford: “If I had asked people what they wanted, they would have said faster horses.” Which is it? Do you follow the customer… or lead them? Yes. Innovation moves on instinct — and listens to the customer. Compromise “Never compromise!” “Relationships are built on compromise.” Can both be true? Yes. Compromise is how bridges are built. “The highest form of maturity is interdependence.”— Dr. Stephen Covey Peace demands discernment, not dogma. This is an invitation to sit with the opposition and the tension. This is the art of holistic understanding. It is not about being indecisive — it’s about being OPEN. “He who confronts the paradoxical exposes himself to reality.”— Friedrich Dürrenmatt See you in the field. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit habits2goals.substack.com/subscribe

    19 min
See All (626)

4.7
out of 5
66 Ratings

About

WE ARE NOW LIVE ON SUBSTACK w/ H2G Premium Content! If you’ve ever struggled to achieve your goals you are not alone! The reason just might be because ALL prior goal achievement methods missed ONE key element— habit! That's right, The Habit Factor® (bestselling book and app) exposed a timeless truth that helped to launch an entirely new genre of productivity apps (habit trackers) and help thousands around the world achieve their goals faster! There’s a reason top coaches, consultants, trainers, Professional athletes, Olympians, PhD’s and the very best learning institutions world-wide have adopted and recommend The Habit Factor®. Learn The Habit Factor's method for goal achievement and how to use Habit Alignment Technology™ to achieve your most important goals faster than you ever thought possible! Learn more at: http://thehabitfactor.com habits2goals.substack.com

Information

You Might Also Like

To listen to explicit episodes, sign in.

Stay up to date with this show

Sign in or sign up to follow shows, save episodes, and get the latest updates.
Select a country or region

Africa, Middle East, and India

Asia Pacific

Europe

Latin America and the Caribbean

The United States and Canada