Passion Struck with John R. Miles - Episode 633: "Become the You the Feels True: Tiny Shifts, Big Changes"
Release Date: July 4, 2025
John R. Miles, the host of the award-winning podcast Passion Struck, delves into the profound impact of small, intentional changes in our lives in Episode 633, titled "Become the You the Feels True: Tiny Shifts, Big Changes." This episode inaugurates a new series called "The Power to Change," focusing on the psychology and science behind personal transformation through micro-shifts rather than dramatic overhauls. Here's a detailed summary capturing the key discussions, insights, and conclusions.
1. Introduction to the Power to Change Series
John R. Miles introduces the new series by challenging the common misconception that significant transformation requires monumental decisions or life-altering events. Instead, he posits that genuine change often stems from subtle, everyday choices and shifts in mindset.
Key Quote:
"Transformation requires massive willpower, sweeping decisions, or life-altering events. But the truth is far quieter. It lives in our microchoices."
— John R. Miles [06:22]
2. Debunking the Myth of Big Change
John addresses the prevalent belief that substantial change necessitates dramatic actions—quitting jobs, ending relationships, or making headline-worthy moves. He argues that such grand gestures are not the foundation of lasting personal growth.
Example Highlight: Randy Blythe's Journey John shares the story of Randy Blythe, the lead singer of Lamb of God, to illustrate his point. Contrary to what one might expect, Randy's decision to get sober wasn't fueled by public crises but rather a quiet moment of internal honesty in a hotel room:
"It didn't happen on a stage or in a jail cell... just a moment of internal honesty."
— John R. Miles [06:22]
3. The Science Behind Microchanges
John integrates insights from leading experts to explain how minor, consistent actions can lead to significant transformations over time.
a. The Fresh Start Effect (Katie Milkman)
Behavioral scientist Katie Milkman discusses how our brains are primed to embrace change during moments perceived as clean slates, such as birthdays or the start of a new week.
Key Quote:
"People change best when they feel like they're at a fresh start."
— Katie Milkman [06:22]
John emphasizes that individuals can create their own fresh starts by deliberately naming a moment as the beginning of something better, thereby resetting their mindset towards change.
b. Tiny Habits Model (BJ Fogg)
BJ Fogg's research highlights that successful change doesn't rely on sheer motivation but on designing small, manageable behaviors connected to one's identity.
Key Quote:
"You don't need to overhaul your life, you just need to lower the bar."
— BJ Fogg [06:22]
John illustrates this with examples:
- Becoming a Reader: Start by opening a book.
- Getting Stronger: Simply roll out a yoga mat.
These micro-actions make it easier to integrate new habits without overwhelming oneself, fostering a sense of identity aligned with the desired changes.
c. Habit Loops and Rewiring (Dr. Judd Brewer)
Dr. Judd Brewer explains the habit loop comprising a trigger, behavior, and reward. Understanding and disrupting this loop is essential for lasting change.
Key Quote:
"You can't force your brain to stop, but you can become disenchanted with the reward."
— Dr. Judd Brewer [15:20]
John advises cultivating curiosity about one's habits:
- Trigger: Identify what cues the behavior.
- Behavior: Observe the action without judgment.
- Reward: Question the true benefit of the habit.
By pausing and questioning, individuals can weaken the hold of detrimental habits and pave the way for new, positive behaviors.
4. Identity-Based Change
Central to John's discussion is the concept that sustainable change is rooted in shifting one's identity rather than merely altering behaviors.
Example Highlight: Karen Salmonson's Transformation Karen Salmonson recounts a pivotal moment where she redefined her relationship with food by aligning her eating habits with her identity:
"I am discerning and so I eat in a discerning way."
— John R. Miles [15:20]
This shift wasn't about strict diets but about embracing an identity that naturally fosters healthier choices, demonstrating how identity-based habits reinforce lasting change.
5. Practical Strategies for Implementing Tiny Shifts
John provides actionable advice on integrating tiny habits into daily routines:
-
Anchor Micro-Actions: Tie new habits to existing routines. For instance, stretching for 20 seconds after pouring coffee.
-
Celebrate Small Wins: Reinforce new behaviors by acknowledging and celebrating them, which strengthens the associated identity.
-
Consistency Over Intensity: Focus on repeating small actions consistently to build momentum and foster deeper change.
Key Insight:
"Habits aren't just action, they're evidence. So let me ask you, what identity are your habits building?"
— John R. Miles [15:20]
By embedding tiny shifts into daily life, individuals can gradually reshape their self-perception and behavioral patterns without the pressure of drastic changes.
6. Overcoming Obstacles and Maintaining Change
John discusses common challenges such as stress and triggers that can derail progress. He emphasizes that setbacks are not failures but opportunities to understand and adjust habit loops.
Key Strategy:
- Micropause Technique: When faced with a habitual response, slow down and observe without immediate reaction. Ask:
- "What am I actually feeling right now?"
- "Does this behavior truly address that need?"
By adopting this mindful approach, individuals can weaken old habits and cultivate new, healthier responses.
7. Conclusion and Takeaways
John wraps up by reinforcing that authentic transformation is about becoming the best version of oneself through intentional, small changes rather than striving for perfection or undertaking massive life overhauls.
Final Encouragement:
"Change happens when you finally show up as you were meant to be."
— John R. Miles [20:30]
He invites listeners to engage with additional resources, including a free companion workbook available through the Ignited Life newsletter, designed to help implement the concepts discussed.
Key Takeaways:
- Small Shifts Matter: Minor, intentional changes can lead to significant personal transformation over time.
- Identity Over Outcomes: Aligning habits with one's identity fosters sustainable change more effectively than targeting specific outcomes.
- Scientific Backing: Concepts like the Fresh Start Effect, Tiny Habits, and understanding habit loops provide a robust framework for personal growth.
- Practical Application: Anchoring new habits to existing routines and celebrating small wins can facilitate lasting change.
- Mindful Disruption: Observing and questioning habitual responses can help weaken detrimental habits and promote healthier alternatives.
Additional Resources:
- Companion Workbook: Downloadable from the Ignited Life Newsletter to guide practical implementation of tiny shifts.
- Full-Length Episodes and Clips: Available on YouTube.
Upcoming Episode: Episode 634 features Kayla Shaheen, author of the Shadow Work Journal, exploring intuition, emotional healing, and self-reconnection.
John R. Miles's Episode 633 provides a compelling exploration of how embracing small, intentional changes rooted in one's identity can lead to profound and lasting personal transformation. By leveraging scientific insights and practical strategies, listeners are empowered to start their journey toward a more intentional and fulfilling life.