Become the You the Feels True: Tiny Shifts, Big Changes w/ John R. Miles | EP 633 - Passion Struck with John R. Miles

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[00:00]
Ethan Kraus
This new year, why not let Audible expand your life by listening? Explore over 1 million audiobooks, podcasts and exclusive Audible originals that'll inspire and motivate you. Tap into your well being with advice and insight from leading professionals and experts on better health, relationships, career, finance, investing and more. Maybe you want to kick a bad habit or start a good one? If you're interested in learning how to master your emotions and hearing scientifically backed advice for using your emotions as a tool, may I suggest Shift by psychologist and bestseller author Dr. Ethan Kraus. Trust me, listening on Audible can help you reach the goals you set for yourself. Start listening today when you sign up for a free 30 day trial at audible.com wondery that's audible.com Wondery Mochi Health.
[00:51]
Mochi Health
Is here to help you start your weight loss journey with caring, personalized support. Meet one on one with board certified obesity doctors and registered dietitians who truly listen and understand your unique needs. Eligible patients can access affordable GLP1 medications delivered right to their door each month. No insurance, no problem. Mochi Health accepts FSA and HSA, making care accessible and affordable. And with 24. 7 customer service, you'll never feel alone on your path to better health. Get started with Mochi Health today. Take the free quiz@joinmochie.com and use code AUDIO40 at checkout for $40 off your first month of membership. That's join M-O C-H-I.com with promo code AUDIO40.
[01:40]
John R. Miles
Coming up next, I'm Passion Struck. What if change doesn't start with a decision, but with a question. Not how do I fix my life? But who am I becoming right now? We tend to think that transformation requires massive willpower, sweeping decisions, or life altering events. But the truth is far quieter. It lives in our microchoices. Our self talk, the loop that runs between who we've been and who we believe we're allowed to become. In this episode, we kick off our new series, the Power to Change and look at why tiny shifts done with intention might be the most powerful form of transformation there is. You don't need to become someone new. You need to remember who you were before the world told you to become someone else.
[02:38]
Welcome to Passion Struck. Hi, I'm your host, John R. Miles, and on the show we decipher the secrets, tips and guidance of the world's most inspiring people and turn their wisdom into practical advice for you and those around you. Our mission is to help you unlock the power of intentionality so that you can become the best version of yourself if you're new to the show, I offer advice and answer listener questions. On Fridays, we have long form interviews the rest of the week with guests ranging from astronauts to authors, CEOs, creators, innovators, scientists, military leaders, visionaries and athletes. Now let's go out there and become Passion Struck.
[03:21]
Welcome to Passion Struck. I'm your host John Miles, and this is episode 633. All month long, we're diving into the power to change, rewiring thoughts, behavior and emotion. This series is for anyone who feels stuck in an old story and unsure how to step into a new one. Earlier this week in episode 631, I sat down with Dr. Bob Rosen to talk about how change is begins not with control, but with letting go. His new book, Detach, is a powerful reminder that our attachments to ego, fear and identity are often what block growth. And on Thursday in episode 632, Karen Salmonson joined me to explore emotional micro shifts, those small, soulful pivots that help us reclaim joy, confidence and possibility after life knocks us us down. Today I am going deeper on the psychology of personal change with a solo episode that pulls from BJ Fogg's Tiny Habits model, Katie Milkman's work on fresh starts and behavioral flexibility, and Dr. Judd Brewer's research on rewiring habit loops and anxiety. We'll explore the science behind behavior loops and identity based habits, why awareness is more powerful than discipline, and how one small shift done consistently can create exponential change. You'll also find a free companion workbook available now inside the Ignited Life newsletter on Substack. Sign up@theignitedlife.net prefer to watch? Full video episodes and curated shorts are on YouTube at both John R. Miles and Passion Start clips. And if your organization is navigating change, I speak at conferences and leadership summits around the world on purposeful growth and human transformation. Details are@johnrmiles.com speaking so if you've been asking what needs to change, maybe it's time to ask what is trying to emerge. Let's dive into becoming who you were meant to be. The Science of Tiny, Powerful Shifts thank you for choosing Passion Struck and choosing me to be your host and guide on your journey to creating an intentional life. Now let that journey begin.
[05:36]
Rakuten
Rakuten is the smartest way to save money when you shop because you earn cash back at over 3,500 stores. Fashion, beauty, electronics, home essentials, travel, dining, concert tickets and more. Your favorite stores like Lowe's, Levi's and Nike pay Rakuten to send them shoppers and Rakuten then passes on a part of that payment to its members as cash back. You're already shopping at your favorite stores. Or why not save while you're doing it? It's a no brainer. Membership is free and easy to sign up. Get the Rakuten app now and join the 17 million members who are already saving. Cashback rates change daily. See rakuten.com for details. That's R A K U T E N your cash back really adds up.
[06:22]
John R. Miles
Let'S start with a Lie Most of us believe the lie of big change. We think that transformation requires a dramatic rupture. Quitting your job, ending a relationship, selling your house, flying to Bali, doing something seismic to prove that you're ready to become someone new. That's the myth that only massive movie worthy actions lead to real personal growth. But here's the truth. Change rarely begins with a dramatic leap. It usually starts with one small, quiet, powerful decision. Not a grand announcement. Not an Instagram worthy pivot. A single moment of clarity. One that often happens when no one else is watching. Consider the real life story of Randy Blythe, lead singer of the band Lamb of God, who I interviewed in episode 574. Now if you don't know Randy's story, you might assume his moment of awakening came with headlines and handcuffs. He's lived hard. He's been through hell and has seen more chaos than most of us can imagine. But when he made the decision to get sober, it didn't happen on a stage or in a jail cell or in some 12 step circle of rock bottom drama. It happened in a hotel room in Australia. He was alone, hungover and tired. He told me it was one of the most sober and rational decisions I'd ever made. I just knew this wasn't who I wanted to be anymore. Not fanfare, no rock star epiphany. Just a moment of internal honesty. And in that stillness, he changed the trajectory of his entire life. That's how change actually happens. Not with explosions. With alignment. And science backs us up. My friend Katie Milkman, a behavioral scientist at Wharton, calls this the fresh start effect. In her interview, she explained how our brains are wired to embrace change more easily during moments that feel like clean slates, like first days, birthdays, Mondays, new seasons. People change best when they feel like they're at a fresh start, she told me. But you don't have to wait to New Year's Day. You can create the window yourself. So what does that mean for you? It means today, right now, could be your Fresh start if you name it as one. If you decide to mark this moment as the beginning of something better. And if you're still skeptical, look at what B.J. fogg's research tells us. He's the Stanford professor behind the New York Times bestselling book Tiny Habits, and he's flipped the old model of behavioral change on its head. You don't need to overhaul your life, you just need to lower the bar. According to Fogg, successful change doesn't come from motivation. It comes from designing microbehaviors that are easy, repeatable, and are connected to identity. Want to become a reader? Start by opening the book, not finishing a chapter. Want to get stronger? Just roll out the yoga mat. You don't have to commit to 45 minutes. People think they lack motivation, Fogg told me. But what they really lack is a system that fits their life. So what does this all mean? It means that you're not one massive leap away from being the person you want to be. You're one decision away. One micro action, one fresh start. You declare for yourself. That's how the myth of big change breaks. And that's how real change begins. So now let's talk about habits. Not the kind that demand 30 day challenges or color coded spreadsheets. I am talking about tiny actions anchored to your existing routines that slowly reshape how you see yourself. BJ Fogg calls this the anchor model. And here's how it works. After I pour my coffee, I'll stretch for 20 seconds. That's it. No apps, no all or nothing thinking. Just one action tied to something that you already do. And here's the real magic. It's not about the stretching. It's about what your brain learns from the stretch. I'm a person who takes care of my body. Each action becomes a vote for your new identity. Because identity based change, it's stickier than outcome based change. It lasts longer and it actually rewires the narrative that you tell yourself. And that brings me to Karen Salmonson. In our conversation yesterday, Karen shared a moment that changed her entire relationship with food. She was on the phone with her publisher, obsessing over the paper quality for one of her books. Can we get thicker toothier paper? She asked. And then she caught herself. Why, she thought, am I so discerning with my books but not with my body? This shift wasn't about macros or meal plans. It was about identity. So she rewrote the script. I am discerning and so I eat in a discerning way. Not I need to stop eating junk, not I have to go on a diet. But I am the kind of person who chooses with care. And that identity, it didn't just change what she ate. It changed how she spent her time, her energy, her attention. Because habits aren't just action, they're evidence. So let me ask you, what identity are your habits building? Maybe it's I'm focused, so I'll take 10 minutes to plan my day. I'm generous, so I'll send one thank you note a week. I am brave, so I'll say the thing that I've been avoiding. These aren't affirmations, they're behaviors. And behaviors. Anchored, repeated, celebrated, build belief. So if you want big change, start small. Start anchored. Start with the version of yourself was already in there waiting for evidence. Now celebrate it. Give yourself a fist pump, smile, a yes. Because every time you follow through on a tiny habit, you reinforce your identity. If you're listening now and thinking this is hitting something real, I want you to stay with me. Because in this next part of the episode, we're going to go even deeper into what it takes to create lasting change. We're going to talk about silent patterns that hold us back and the small, powerful shifts that can rewire your identity from the inside out. So if you're finding this episode helpful, make sure you subscribe to the Ignited Life, our weekly newsletter@theignitedlife.net where you can download this week's Becoming youg Companion workbook, a seven day tool to help you rewire habits, identity and mindset from the inside out. Now, a quick word from our sponsor. Welcome back. So let's say you've picked a tiny habit. You've anchored it into something real. You've even started to shift your self perception. But then stress hits. You're tired, you're triggered. You're scrolling for dopamine or reaching for the snack or zoning out instead of showing up. That's not failure. That's the loop kicking in. Dr. Jud Brewer calls this the habit loop. And understanding it is the key to unlocking real, lasting change. Here's how it works. Every loop has three parts. First, there's the trigger. Something cues the behavior. A thought, a feeling, an environment. Second, there's the behavior. Your go to action could be checking your phone, snapping at someone, procrastinating. And then third, the reward. What your brain thinks it's getting. Relief, distraction, control. Now here's the trick. Your brain doesn't care if the habit is helpful. It only cares if it's Rewarding, even temporarily. So what do we do? We disrupt the loop. We bring curiosity to the moment our autopilot wants to take over. Judd told me, you can't force your brain to stop, but you can become disenchanted with the reward. Let me give you a real world example. I asked Judd, how do you help people quit smoking or stress eating or mindless doom scrolling? He told me, you slow it down. You watch the habit as it happens. You get curious. So instead of judging the craving, you lean into it. Ask, what am I actually feeling right now? What do I actually get from this behavior? Does it do what I think it does? That micropause. That's where the loop actually starts to lose power. And over time, curiosity replaces compulsion. Because the moment you stop rewarding the old pattern is the moment your brain becomes open to a new one. This is change psychology in real life. Not motivation posters, not shame spirals. Just awareness, curiosity, rewiring. So try this next time you reach for the habit that keeps you stuck, don't resist it. Just notice it and ask yourself, what am I really needing right now? And is there a better way to meet that need? That's how change begins. Not with guilt, but with awareness. Not with willpower, but with design. Not with fixing who you are, but freeing who you've always been. And here's what most people get wrong about change. They think it begins with self discipline or willpower or some dramatic turning point that finally forces their hand. But in reality, most change efforts fail because they start from the wrong emotional space. Not from hope, not from vision, but from self judgment. I need to fix myself. I am not enough the way I am. If I could just be more organized, more successful, more. You can fill in the blank. That's the inner monologue for so many of us. The problem is it doesn't work. Because lasting change doesn't grow from self hate. It grows from self trust. It begins when you shift your identity from someone who's flawed and failing to someone who's in the process, someone who's becoming. I've said it before, Passion Struck isn't a show about hacks. It's not about gamifying your life or upgrading yourself like a software update. It's about living like you matter today as you are. Not after you change. Not once you hit some invisible benchmark of worth. And nobody captured that idea more powerfully than Dr. Bob Rosen. In our conversation this past Tuesday, we talked about the emotional attachments we carry. Our need of control, of craving for certainty, our addiction for performance. These attachments can feel like armor, but they're actually weight. Bob shared his own experience of letting go, not just of external expectations, but of internal scripts, of outdated narratives that told him he had to be a certain way in order to feel like he mattered. The transformation didn't come from changing his calendar or buying another planner. It came from releasing what no longer served him. He said, if you don't look at the pain, you don't change. And that hit me. Because trying to fix yourself without facing what's really driving you, that's like trying to repaint a house that's still on fire. Now contrast that with what Karen Salmanson shared. Karen didn't fix her life by scrubbing it clean of all its pain. She built a new one, brick by brick, through something she calls emotional micro shifts. Micro shifts are small but powerful acts of realignment. They're not big moves. They're honest moves, like choosing a kinder inner voice, like pausing before reacting, like journaling for five minutes instead of numbing out on your phone. And those micro shifts, they send a message to your nervous system. You're safe now. You're growing. Now you're becoming someone you can trust. That's the difference between becoming and fixing. Fixing says, I'm broken and I need to be better. Becoming says I'm evolving into someone who lives in alignment. And here's what I've learned, personally, painfully, and through hundreds of interviews. People don't change because they hate themselves. They change because they finally remember who they are. So here's your moment of truth. What are you clinging to that's keeping you stuck? What identity, what expectation, what fear do you need to release in order to grow? And if you did, what version of you might be waiting on the other side? Because the journey isn't about fixing the flaws part of you. It's about becoming the most honest, aligned, and powerful version of yourself. So let me bring this home for you. We like to imagine change as an explosion, a grand exit, a dramatic pivot, a before and after photo that's worthy of applause. But here's the truth. Most change doesn't start big. It starts honest. With one question you finally stop avoiding. With one habit, you start to shift. Not because you hate yourself, but because you finally want to care for yourself. Real transformation isn't about fixing what's broken. It's about becoming someone you trust. That happens in micro decisions. In the stretch after your morning coffee, in the breath before the reply, in the story you stop telling yourself because it no longer fits the life you're building. This is what Katie Milkman, BJ Fogg and Jud Brewer each make clear in their research. Sustainable change is identity driven, not outcome chased. Motivation isn't lightning, it's scaffolding. And your brain is more likely to believe I'm the person who fill in the blank. Then I hope one day I'll fill in the blank. So don't wait for the new Year. Don't wait for burnout or breakdown. Start where you are with the shift that fits in your next breath, because that is how it always begins. Let today be be your fresh start. So now it's your turn. What's one belief you're ready to question? One tiny habit you're ready to anchor, One part of your identity you're ready to reclaim. Because change doesn't happen when you become someone else. It happens when you finally show up as you were meant to be. And that's a wrap. If that resonated, I created a Becoming Workbook that accompanies this episode to help you take this from concept to practice. It's packed with journaling prompts, habit scaffolding tools, identity check ins, and a seven day micro shift tracker. You'll find it inside the Ignited Life newsletter on theignitedlife.net thanks so much for spending part of your day with me. This has been episode 633 of Passion Struck and I hope it gave you more than ideas. I hope it gave you traction. Want to watch this episode? Instead of just listen, check out our full length episodes and curated shorts on either John R. Miles or our Clips channel at Passion Struck Clips Hit. Subscribe while you're there. Want to bring this message home to your team or event? I speak on topics like behavior change, personal transformation and peak performance with purpose. Find out more@johnrmiles.com speaking and coming up next Tuesday in episode 634, I'm joined by Kayla Shaheen, author of the Shadow Work Journal. Together we explore intuition, emotional healing and how to come home to yourself. Especially when life pulls you apart. This episode is deep, honest and full of the kind of wisdom we usually run from but absolutely need.
[23:02]
Kayla Shaheen
You know, if we can allow ourselves to sit with the question marks and sit in the open ended answers and come up with our truths and hear our narratives. There's so much healing that can happen throughout that process and it's simply by drawing your attention back to yourself because a lot of things are rooted in the self and there's so much potential for change when we are able to channel our willpower and go through that process one on one with the self.
[23:37]
John R. Miles
Until then, remember, ideas don't change your life. You do live life Passion Strapped.
[23:56]
Passion Struck
E.
[23:57]
ShipStation
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Summary5 min read

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.

Loading summary

Transcript11 lines

[00:00]
Ethan Kraus
This new year, why not let Audible expand your life by listening? Explore over 1 million audiobooks, podcasts and exclusive Audible originals that'll inspire and motivate you. Tap into your well being with advice and insight from leading professionals and experts on better health, relationships, career, finance, investing and more. Maybe you want to kick a bad habit or start a good one? If you're interested in learning how to master your emotions and hearing scientifically backed advice for using your emotions as a tool, may I suggest Shift by psychologist and bestseller author Dr. Ethan Kraus. Trust me, listening on Audible can help you reach the goals you set for yourself. Start listening today when you sign up for a free 30 day trial at audible.com wondery that's audible.com Wondery Mochi Health.
[00:51]
Mochi Health
Is here to help you start your weight loss journey with caring, personalized support. Meet one on one with board certified obesity doctors and registered dietitians who truly listen and understand your unique needs. Eligible patients can access affordable GLP1 medications delivered right to their door each month. No insurance, no problem. Mochi Health accepts FSA and HSA, making care accessible and affordable. And with 24. 7 customer service, you'll never feel alone on your path to better health. Get started with Mochi Health today. Take the free quiz@joinmochie.com and use code AUDIO40 at checkout for $40 off your first month of membership. That's join M-O C-H-I.com with promo code AUDIO40.
[01:40]
John R. Miles
Coming up next, I'm Passion Struck. What if change doesn't start with a decision, but with a question. Not how do I fix my life? But who am I becoming right now? We tend to think that transformation requires massive willpower, sweeping decisions, or life altering events. But the truth is far quieter. It lives in our microchoices. Our self talk, the loop that runs between who we've been and who we believe we're allowed to become. In this episode, we kick off our new series, the Power to Change and look at why tiny shifts done with intention might be the most powerful form of transformation there is. You don't need to become someone new. You need to remember who you were before the world told you to become someone else.
[02:38]
Welcome to Passion Struck. Hi, I'm your host, John R. Miles, and on the show we decipher the secrets, tips and guidance of the world's most inspiring people and turn their wisdom into practical advice for you and those around you. Our mission is to help you unlock the power of intentionality so that you can become the best version of yourself if you're new to the show, I offer advice and answer listener questions. On Fridays, we have long form interviews the rest of the week with guests ranging from astronauts to authors, CEOs, creators, innovators, scientists, military leaders, visionaries and athletes. Now let's go out there and become Passion Struck.
[03:21]
Welcome to Passion Struck. I'm your host John Miles, and this is episode 633. All month long, we're diving into the power to change, rewiring thoughts, behavior and emotion. This series is for anyone who feels stuck in an old story and unsure how to step into a new one. Earlier this week in episode 631, I sat down with Dr. Bob Rosen to talk about how change is begins not with control, but with letting go. His new book, Detach, is a powerful reminder that our attachments to ego, fear and identity are often what block growth. And on Thursday in episode 632, Karen Salmonson joined me to explore emotional micro shifts, those small, soulful pivots that help us reclaim joy, confidence and possibility after life knocks us us down. Today I am going deeper on the psychology of personal change with a solo episode that pulls from BJ Fogg's Tiny Habits model, Katie Milkman's work on fresh starts and behavioral flexibility, and Dr. Judd Brewer's research on rewiring habit loops and anxiety. We'll explore the science behind behavior loops and identity based habits, why awareness is more powerful than discipline, and how one small shift done consistently can create exponential change. You'll also find a free companion workbook available now inside the Ignited Life newsletter on Substack. Sign up@theignitedlife.net prefer to watch? Full video episodes and curated shorts are on YouTube at both John R. Miles and Passion Start clips. And if your organization is navigating change, I speak at conferences and leadership summits around the world on purposeful growth and human transformation. Details are@johnrmiles.com speaking so if you've been asking what needs to change, maybe it's time to ask what is trying to emerge. Let's dive into becoming who you were meant to be. The Science of Tiny, Powerful Shifts thank you for choosing Passion Struck and choosing me to be your host and guide on your journey to creating an intentional life. Now let that journey begin.
[05:36]
Rakuten
Rakuten is the smartest way to save money when you shop because you earn cash back at over 3,500 stores. Fashion, beauty, electronics, home essentials, travel, dining, concert tickets and more. Your favorite stores like Lowe's, Levi's and Nike pay Rakuten to send them shoppers and Rakuten then passes on a part of that payment to its members as cash back. You're already shopping at your favorite stores. Or why not save while you're doing it? It's a no brainer. Membership is free and easy to sign up. Get the Rakuten app now and join the 17 million members who are already saving. Cashback rates change daily. See rakuten.com for details. That's R A K U T E N your cash back really adds up.
[06:22]
John R. Miles
Let'S start with a Lie Most of us believe the lie of big change. We think that transformation requires a dramatic rupture. Quitting your job, ending a relationship, selling your house, flying to Bali, doing something seismic to prove that you're ready to become someone new. That's the myth that only massive movie worthy actions lead to real personal growth. But here's the truth. Change rarely begins with a dramatic leap. It usually starts with one small, quiet, powerful decision. Not a grand announcement. Not an Instagram worthy pivot. A single moment of clarity. One that often happens when no one else is watching. Consider the real life story of Randy Blythe, lead singer of the band Lamb of God, who I interviewed in episode 574. Now if you don't know Randy's story, you might assume his moment of awakening came with headlines and handcuffs. He's lived hard. He's been through hell and has seen more chaos than most of us can imagine. But when he made the decision to get sober, it didn't happen on a stage or in a jail cell or in some 12 step circle of rock bottom drama. It happened in a hotel room in Australia. He was alone, hungover and tired. He told me it was one of the most sober and rational decisions I'd ever made. I just knew this wasn't who I wanted to be anymore. Not fanfare, no rock star epiphany. Just a moment of internal honesty. And in that stillness, he changed the trajectory of his entire life. That's how change actually happens. Not with explosions. With alignment. And science backs us up. My friend Katie Milkman, a behavioral scientist at Wharton, calls this the fresh start effect. In her interview, she explained how our brains are wired to embrace change more easily during moments that feel like clean slates, like first days, birthdays, Mondays, new seasons. People change best when they feel like they're at a fresh start, she told me. But you don't have to wait to New Year's Day. You can create the window yourself. So what does that mean for you? It means today, right now, could be your Fresh start if you name it as one. If you decide to mark this moment as the beginning of something better. And if you're still skeptical, look at what B.J. fogg's research tells us. He's the Stanford professor behind the New York Times bestselling book Tiny Habits, and he's flipped the old model of behavioral change on its head. You don't need to overhaul your life, you just need to lower the bar. According to Fogg, successful change doesn't come from motivation. It comes from designing microbehaviors that are easy, repeatable, and are connected to identity. Want to become a reader? Start by opening the book, not finishing a chapter. Want to get stronger? Just roll out the yoga mat. You don't have to commit to 45 minutes. People think they lack motivation, Fogg told me. But what they really lack is a system that fits their life. So what does this all mean? It means that you're not one massive leap away from being the person you want to be. You're one decision away. One micro action, one fresh start. You declare for yourself. That's how the myth of big change breaks. And that's how real change begins. So now let's talk about habits. Not the kind that demand 30 day challenges or color coded spreadsheets. I am talking about tiny actions anchored to your existing routines that slowly reshape how you see yourself. BJ Fogg calls this the anchor model. And here's how it works. After I pour my coffee, I'll stretch for 20 seconds. That's it. No apps, no all or nothing thinking. Just one action tied to something that you already do. And here's the real magic. It's not about the stretching. It's about what your brain learns from the stretch. I'm a person who takes care of my body. Each action becomes a vote for your new identity. Because identity based change, it's stickier than outcome based change. It lasts longer and it actually rewires the narrative that you tell yourself. And that brings me to Karen Salmonson. In our conversation yesterday, Karen shared a moment that changed her entire relationship with food. She was on the phone with her publisher, obsessing over the paper quality for one of her books. Can we get thicker toothier paper? She asked. And then she caught herself. Why, she thought, am I so discerning with my books but not with my body? This shift wasn't about macros or meal plans. It was about identity. So she rewrote the script. I am discerning and so I eat in a discerning way. Not I need to stop eating junk, not I have to go on a diet. But I am the kind of person who chooses with care. And that identity, it didn't just change what she ate. It changed how she spent her time, her energy, her attention. Because habits aren't just action, they're evidence. So let me ask you, what identity are your habits building? Maybe it's I'm focused, so I'll take 10 minutes to plan my day. I'm generous, so I'll send one thank you note a week. I am brave, so I'll say the thing that I've been avoiding. These aren't affirmations, they're behaviors. And behaviors. Anchored, repeated, celebrated, build belief. So if you want big change, start small. Start anchored. Start with the version of yourself was already in there waiting for evidence. Now celebrate it. Give yourself a fist pump, smile, a yes. Because every time you follow through on a tiny habit, you reinforce your identity. If you're listening now and thinking this is hitting something real, I want you to stay with me. Because in this next part of the episode, we're going to go even deeper into what it takes to create lasting change. We're going to talk about silent patterns that hold us back and the small, powerful shifts that can rewire your identity from the inside out. So if you're finding this episode helpful, make sure you subscribe to the Ignited Life, our weekly newsletter@theignitedlife.net where you can download this week's Becoming youg Companion workbook, a seven day tool to help you rewire habits, identity and mindset from the inside out. Now, a quick word from our sponsor. Welcome back. So let's say you've picked a tiny habit. You've anchored it into something real. You've even started to shift your self perception. But then stress hits. You're tired, you're triggered. You're scrolling for dopamine or reaching for the snack or zoning out instead of showing up. That's not failure. That's the loop kicking in. Dr. Jud Brewer calls this the habit loop. And understanding it is the key to unlocking real, lasting change. Here's how it works. Every loop has three parts. First, there's the trigger. Something cues the behavior. A thought, a feeling, an environment. Second, there's the behavior. Your go to action could be checking your phone, snapping at someone, procrastinating. And then third, the reward. What your brain thinks it's getting. Relief, distraction, control. Now here's the trick. Your brain doesn't care if the habit is helpful. It only cares if it's Rewarding, even temporarily. So what do we do? We disrupt the loop. We bring curiosity to the moment our autopilot wants to take over. Judd told me, you can't force your brain to stop, but you can become disenchanted with the reward. Let me give you a real world example. I asked Judd, how do you help people quit smoking or stress eating or mindless doom scrolling? He told me, you slow it down. You watch the habit as it happens. You get curious. So instead of judging the craving, you lean into it. Ask, what am I actually feeling right now? What do I actually get from this behavior? Does it do what I think it does? That micropause. That's where the loop actually starts to lose power. And over time, curiosity replaces compulsion. Because the moment you stop rewarding the old pattern is the moment your brain becomes open to a new one. This is change psychology in real life. Not motivation posters, not shame spirals. Just awareness, curiosity, rewiring. So try this next time you reach for the habit that keeps you stuck, don't resist it. Just notice it and ask yourself, what am I really needing right now? And is there a better way to meet that need? That's how change begins. Not with guilt, but with awareness. Not with willpower, but with design. Not with fixing who you are, but freeing who you've always been. And here's what most people get wrong about change. They think it begins with self discipline or willpower or some dramatic turning point that finally forces their hand. But in reality, most change efforts fail because they start from the wrong emotional space. Not from hope, not from vision, but from self judgment. I need to fix myself. I am not enough the way I am. If I could just be more organized, more successful, more. You can fill in the blank. That's the inner monologue for so many of us. The problem is it doesn't work. Because lasting change doesn't grow from self hate. It grows from self trust. It begins when you shift your identity from someone who's flawed and failing to someone who's in the process, someone who's becoming. I've said it before, Passion Struck isn't a show about hacks. It's not about gamifying your life or upgrading yourself like a software update. It's about living like you matter today as you are. Not after you change. Not once you hit some invisible benchmark of worth. And nobody captured that idea more powerfully than Dr. Bob Rosen. In our conversation this past Tuesday, we talked about the emotional attachments we carry. Our need of control, of craving for certainty, our addiction for performance. These attachments can feel like armor, but they're actually weight. Bob shared his own experience of letting go, not just of external expectations, but of internal scripts, of outdated narratives that told him he had to be a certain way in order to feel like he mattered. The transformation didn't come from changing his calendar or buying another planner. It came from releasing what no longer served him. He said, if you don't look at the pain, you don't change. And that hit me. Because trying to fix yourself without facing what's really driving you, that's like trying to repaint a house that's still on fire. Now contrast that with what Karen Salmanson shared. Karen didn't fix her life by scrubbing it clean of all its pain. She built a new one, brick by brick, through something she calls emotional micro shifts. Micro shifts are small but powerful acts of realignment. They're not big moves. They're honest moves, like choosing a kinder inner voice, like pausing before reacting, like journaling for five minutes instead of numbing out on your phone. And those micro shifts, they send a message to your nervous system. You're safe now. You're growing. Now you're becoming someone you can trust. That's the difference between becoming and fixing. Fixing says, I'm broken and I need to be better. Becoming says I'm evolving into someone who lives in alignment. And here's what I've learned, personally, painfully, and through hundreds of interviews. People don't change because they hate themselves. They change because they finally remember who they are. So here's your moment of truth. What are you clinging to that's keeping you stuck? What identity, what expectation, what fear do you need to release in order to grow? And if you did, what version of you might be waiting on the other side? Because the journey isn't about fixing the flaws part of you. It's about becoming the most honest, aligned, and powerful version of yourself. So let me bring this home for you. We like to imagine change as an explosion, a grand exit, a dramatic pivot, a before and after photo that's worthy of applause. But here's the truth. Most change doesn't start big. It starts honest. With one question you finally stop avoiding. With one habit, you start to shift. Not because you hate yourself, but because you finally want to care for yourself. Real transformation isn't about fixing what's broken. It's about becoming someone you trust. That happens in micro decisions. In the stretch after your morning coffee, in the breath before the reply, in the story you stop telling yourself because it no longer fits the life you're building. This is what Katie Milkman, BJ Fogg and Jud Brewer each make clear in their research. Sustainable change is identity driven, not outcome chased. Motivation isn't lightning, it's scaffolding. And your brain is more likely to believe I'm the person who fill in the blank. Then I hope one day I'll fill in the blank. So don't wait for the new Year. Don't wait for burnout or breakdown. Start where you are with the shift that fits in your next breath, because that is how it always begins. Let today be be your fresh start. So now it's your turn. What's one belief you're ready to question? One tiny habit you're ready to anchor, One part of your identity you're ready to reclaim. Because change doesn't happen when you become someone else. It happens when you finally show up as you were meant to be. And that's a wrap. If that resonated, I created a Becoming Workbook that accompanies this episode to help you take this from concept to practice. It's packed with journaling prompts, habit scaffolding tools, identity check ins, and a seven day micro shift tracker. You'll find it inside the Ignited Life newsletter on theignitedlife.net thanks so much for spending part of your day with me. This has been episode 633 of Passion Struck and I hope it gave you more than ideas. I hope it gave you traction. Want to watch this episode? Instead of just listen, check out our full length episodes and curated shorts on either John R. Miles or our Clips channel at Passion Struck Clips Hit. Subscribe while you're there. Want to bring this message home to your team or event? I speak on topics like behavior change, personal transformation and peak performance with purpose. Find out more@johnrmiles.com speaking and coming up next Tuesday in episode 634, I'm joined by Kayla Shaheen, author of the Shadow Work Journal. Together we explore intuition, emotional healing and how to come home to yourself. Especially when life pulls you apart. This episode is deep, honest and full of the kind of wisdom we usually run from but absolutely need.
[23:02]
Kayla Shaheen
You know, if we can allow ourselves to sit with the question marks and sit in the open ended answers and come up with our truths and hear our narratives. There's so much healing that can happen throughout that process and it's simply by drawing your attention back to yourself because a lot of things are rooted in the self and there's so much potential for change when we are able to channel our willpower and go through that process one on one with the self.
[23:37]
John R. Miles
Until then, remember, ideas don't change your life. You do live life Passion Strapped.
[23:56]
Passion Struck
E.
[23:57]
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