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Lyt når som helst, hvor som helst 

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

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

What’s a Manifest?

While “manifest” can function as an adjective, it is most commonly used as a noun or verb.

As a noun: A manifest is the captain’s list—a detailed record of what’s being carried and delivered to a destination.

As a verb: To manifest refers to the act of turning goals, dreams, and ideals into physical reality.

In today’s Mind Bullet, we explore the common ground between these meanings.

It’s likely no coincidence that they share the same name. The concepts are inherently connected.

To manifest your goals (verb), it’s crucial to DOCUMENT your efforts—the process itself.

This is where many TikTok and Instagram "Gooroos" get it wrong. They promise you’ll manifest your dreams simply by visualizing, repeating mantras, and meditating.

What they often overlook is this fundamental truth:

Manifestation is a process of documentation.

Read that again.

To manifest effectively, you must track where you’re headed, what’s working, and what isn’t. You need to record your actions, behaviors, and habits. (Join the waitlist here.)

The act of documenting and tracking is the manifestation bridge—the critical link between a foggy, far-off dream and seeing it take shape in reality.Why Habit Tracking Changes Everything

All captains are required to carry a manifest:

It clarifies the mission: You can’t deliver what you can’t define.

It keeps you accountable: Progress is easier to measure when it’s written down.

It shows the path forward: If you get off course, the manifest reminds you where you’re going—and why.

In your life, tracking your habits is your personal manifest. Without it, you’re just guessing whether you’re moving in the right direction.
 

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

The Manifest

“Pressure is a privelage.” ~Billie Jean King

** New Private Coaching Accelerator (Pilot): Learn More Here! **

Does it ever feel like pressure is out to get you?

For years, experts in performance psychology have told us that pressure is the “enemy of success.”

It seems logical, right?

After all, under pressure, things can go sideways. Deadlines get blown. People choke. Sometimes, terrible things happen.

But here’s the twist: pressure isn’t the bad guy.

It can be one of your most unexpected allies—if you allow it.

Think about it: What’s a deadline, if not pressure’s way of snapping us out of procrastination and forcing us to get things done?

At the Olympics—where the stakes are enormous and the pressure is sky-high—not all athletes crumble; in every Olympics, world and Olympic records are set.

Why is that?

If pressure were truly the enemy of success, why are so many ‘successful’ people known for navigating pressure-filled waters?

Consider Abraham Lincoln, Mahatma Gandhi, or Nelson Mandela. Weren’t they immersed in some of the most pressure-packed circumstances imaginable?

Isn’t their heroism defined by how they navigated that pressure, rather than crumbled under it?

Here’s the truth: Pressure isn’t inherently good or bad—it’s neutral, precisely like the force of habit.Whether we like it or not, it’s not going away anytime soon.

Pressure was with you the day you were born, and it’s certain to be with you until your final breath.

Thus, it’s probably worth understanding it better.

»New Year Special: Upgrade your membership in 2025! Enter: The Pressure Paradox® —the sequel to The Habit Factor®.

Turns out, there’s a simple mantra—a formula—for navigating pressure, and it’s detailed extensively in The Pressure Paradox®; it’s identified simply as “The 3 P’s.”

Plan. Prepare. Practice.More at: https://habits2goals.substack.com

 

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

When Life Gets Easier

“It’s the space between the notes that makes the music.” ~Debussy

**Private Coaching Accelerator (Limited Spots): Learn More Here! **

Debunking the Myth of ‘1% Better Every Day’

The idea of getting 1% better every day has been popularized by books, influencers, and motivational speakers for more than thirty years. 

I recall Tony Robbins preaching the message back in the late '80s. More recently, another bestselling habit book has taken Tony’s mantra to new levels of cliché-dom.

On the surface, “1% Better Every Day” sounds fantastic, and it’s certainly aspirational.

After all, it represents consistent, steady improvement over time—day in, day out. What could be more motivational than that?

It seems like the perfect recipe for day-to-day self-improvement, right?

1% better every day.

Unfortunately, the reality is very different.

Learning any new skill, building any new habit, or improving in any meaningful way is a process filled with starts, stops, gradual and sometimes rapid progress, as well as regression. 

All growth requires space—rest and silence. 

After all, muscles don’t grow while you’re lifting the weights; they grow when you’re resting.

So, while the message of “1% Better Every Day” is well-meaning, it’s also a myth.

Improvement is never linear.

Ever heard the phrase “two steps forward, one step back”?

Sometimes, it may be three or even ten steps back.

Credit: The “Success” meme

“Don’t break the streak,” “Never miss two days,” “It takes 21 days to build a habit,” and “1% Better Every Day” all fall into the same silly cliché bucket when it comes to personal improvement and habit development. 

And all miss the crucial idea that rest, recovery, space, and silence should be part of anyone’s growth and new skill and habit development plan.

Share

Take a hard look at the meme above—does that resemble 1% better every day? 

Yet, this (below) is what “they” want you to believe. 👇

 

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

“The 1% Better Everyday” Myth

“It’s not how you start that matters, it’s how you finish.” ~Michael Jordan

»Tired of spinning your wheels? One course can change everything » The Habit Mastery Workshop. Begins 1/17/25

Let’s talk about finishing strong. Does anyone remember who led at halftime, anyway?

Whether it’s the final reps of a workout, the last chapter of a book, the home stretch of a goal, or the end of the year, finishing with purpose and intensity changes everything.

The act of finishing strong isn't just motivational fluff; it's a game-changer for habit-building, self-confidence, and—bonus—a sweet dopamine rush.

Benefits of Finishing Strong

Supercharges Confidence: Ending on a high note convinces your brain you’re the kind of person who executes on a plan and finishes what they start. When your last mile is faster than your first mile—you’re finishing strong! Finishing what you plan—even small tasks (behaviors you’re looking to cultivate into habits)—produces self-efficacy. Self-efficacy is the cornerstone of The Habit Factor’s P.A.R.R., habit-building methodology.

Reinforces Habit Strength: Imagine your habit as a snowball rolling downhill. Finishing strong reinforces your commitment; it grows larger and faster and gains momentum with each successful completion.

Brain Candy: When you complete a task—almost any task you set out to accomplish—your brain rewards you with dopamine, serotonin, oxytocin, and endorphins. Bonus: all these feel-good chemicals help to reinforce your motivation to get back after it!

Tomorrow Meets a Stronger You: Today’s strong finish equates to you rejoining that next practice effort even stronger. You’re essentially handing future-you a gift—you’re paying it forward with each strong finish!

Laser Focus: Aiming to finish strong forces you to up the ante—increase the energy, intensity, and focus.

“A good start’s a joyful run, but finishing strong is second to none.”

P.A.R.R. and Finishing Strong

The Habit Factor’s P.A.R.R. methodology (Plan, Act, Record, Reassess) sets you up for a strong finish by helping you to establish a “low bar”—making finishing strong easier.

How it all connects:

Plan: Start with your habit’s “Target Days” are they (M, W, F) or (Tu, Th)? Notice they do NOT need to be every day. You select the days that work with you and your schedule. Then, identify the “Minimum Success Criteria” (MSC)—the “low-bar” part of your habit-building plan. For instance, 5 pushups or 25 pushups? Writing for 10 minutes or 10 pages?

Act: Each action (according to your plan) becomes a mini-finish line. Crush it on your target days, and you’re already finishing strong at a micro-level, which keeps the momentum building.

Record: Track your progress against your “Targets” and build accountability. The more you see wins stack up, the easier it is to keep finishing strong.

Reassess: Reflecting on what worked (and what didn’t) ties a neat bow on your efforts and preps you for the next challenge.

When you approach habits with P.A.R.R., you’re not just grinding—you’re creating a cycle of intentional starts and triumphant finishes.

How to Finish Strong

Set Your Sights on Small Wins: Small helps to get started—convincing yourself it’ll be easy to start. Establishing low “Minimum Success Criteria” on your “Target Days” is the secret weapon of P.A.R.R., which works to help get started AND to finish strong.

Consistency Beats Intensity: Skip the “all or nothing” mindset. Show up consistently and let habit strength compound over time.

Plan to Win: Strong finishes rarely happen by accident. Decide in advance if you’ll be exceeding your “Minimum Success Criteria.” Not so you can get two checks—but so you’ll finish strong and show up next time even stronger.

Reflect and Celebrate: Celebration is almost instantaneous as your natural reward systems—endorphins and neurotransmitters like serotonin and dopamine—will kick in every time you complete your “Minimum Success Criteria” on your “Target Days.” It won’t just be a mental high-five… it’ll be an emotional one that will keep you pumped and motivated as you prove self-efficacy.

“Habit development cares little about bursts of energy. Habits are developed via consistency over time. The notion that you have to keep daily streaks alive or you can’t miss two days is completely a myth. Consistency over time is the key to habit development, period.”
 

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

Finish Strong

“What holds your attention, tends to hold your future.” 

In today’s hyper-connected world, staying focused feels nearly impossible. 

Algorithms are designed to serve up distractions tailored to our deepest interests. 

Case in point: I recently visited YouTube for instructions and was immediately bombarded with an irresistible buffet of videos—chess, surfing, golf, etc…

Within 30 seconds, I forgot what I was even looking for. 

Sound familiar?

The battle for your attention isn’t just a minor inconvenience—it’s a full-scale assault on your productivity, your goals, and your future. 

Every moment we surrender to distractions, we’re not just losing time; we’re forming habits of fractured attention and diminished focus. 

By being proactive and intentional, you can reclaim your attention and your future.

Key Ideas to Guard Your Attention:

Out of Sight, Out of Mind (and its Corollary): Removing distractions from your environment works wonders: the less you see, the less tempted you’ll be. Delete non-essential apps, declutter your workspace, and turn off notifications. But here’s the kicker: Out of Mind, Out of Sight. As soon as your attention fragments, your focus and the mental “sight” of your project leave you. Once the vision of what you’re working on fades, it’s as if the task itself disappears. Protect your attention, and you protect your inner vision.

Create Attention Sanctuaries: Dedicate specific times and spaces for deep work. A clean, distraction-free desk and a phone left in another room can work wonders.

Guardrails for Your Mind:

Pomodoro Technique: Work in focused bursts (e.g., 25 minutes), then take short breaks. This prevents burnout and builds focus and stamina.

Phone in DND: Set your phone to “Do Not Disturb” during work blocks. Use tools like Focus Mode to block distracting apps.

Single-Tasking Over Multitasking: Do one thing at a time and do it well. Multitasking splinters attention and increases mistakes.

Recognize Environmental Triggers:Social media apps, autoplay features, and algorithm-driven feeds are designed to hook you. Acknowledge these triggers and implement barriers:

Use browser extensions like Freedom or StayFocusd to limit time on certain websites.

Log out of accounts when not actively using them.

Reflect and Realign:

Set daily intentions: What’s the one thing you need to accomplish today?

End your day with a quick reflection: Did you win the battle for your attention? What could you adjust tomorrow?

Write It Down:The simplest yet most effective way to keep your focus is to write things down. As Confucius said, “The weakest ink is stronger than the strongest memory.” 

Writing anchors your thoughts reinforces your goals, and provides a clear roadmap when distractions inevitably pull you away. The act of revisiting your notes restores clarity and commitment.
 

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

Attention: You Don’t Stand a Chance.

FOMO: The Habit Mastery Workshop. Begins 1/17/25 Special promo code: “HMASTERY50” expires tonight.

“Where there is hope in the future, there is happiness in the present."

Language shapes our logic and thoughts. Small shifts in the words we use can unlock big changes—just like a simple line of programming code.

Consider these three simple, three-letter words: YET, GET, AND.

YET

Yet is about hope.

When kids (or adults) feel stuck, they often use absolute language: “I’m just no good at this.”

By simply adding yet, we shift the story: “I’m not good at this... yet.”

Yet is a word that turns frustration into possibility, reminding us that growth is within reach.

“Yet” suggests hope, which lights the way forward and, as the quote goes, can bring “happiness to the present.”

GET

GET is about gratitude.

When you catch yourself thinking, “I have to do the dishes,” “I have to go to work,” “I have to go to the gym,” or “I have to go to practice,” consider changing the programming language to: “I get to.”

After all, you possess hands to clean with, eyes to see with, and opportunities others may not have.

Get transforms obligation into appreciation.

Get opens your eyes to the gifts within everyday “tasks.”

AND

And is about openness. It challenges rigid, either/or thinking.

Are habits better than goals?

No—habits and goals support each other.

Is pressure good or bad?

It’s both—too little can leave you unmotivated, while the right amount sharpens focus.

By adding and to your programming, you remove silos.

And welcomes holistic thinking and, interestingly enough, fosters peace of mind.

Share

Consider adding these tiny three words—YET, GET, AND—and watch how they reshape how you see yourself and the world.

After all, it’s easy to see how hope, gratitude, and openness pave the way to growth, happiness, and harmony.

"The limits of my language are the limits of my world." ~Ludwig Wittgenstein

Language is both a bridge and a barrier.

It connects us to new ideas and can divide and constrain us.

By choosing our words carefully—and sometimes setting aside prevailing definitions to explore their roots—we open up possibilities instead of closing them 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

Three, 3-Letter Words That Can Change Your Life

“Most self-help programs do not fail because they lack good ideas—they fail because they don’t help people bridge the gap between knowing and doing."

Ever wonder why there are so many self-help programs?

It’s simple: demand is high, but most solutions miss the mark.

What’s the mark?

Connecting desire to action.Most self-help programs focus on knowledge or motivation but lack a clear process for accountability.

They emphasize action items and next steps but overlook the deeper work of developing core behaviors—HABITS.

The result?

People start with enthusiasm but quickly revert to their old routines and, yes, their old habits.

Here’s the truth: what binds you can also set you free.

That’s where The Habit Factor stands apart—with a proven system to cultivate habits aligned with your goals, bridging the gap between knowledge, desire, and consistent action.And because it’s a habit-centric approach, the new habits you build naturally replace the old ones.

Enter: The Habit Factor’s P.A.R.R. Methodology

The Habit Factor provides a simple, repeatable system to create lasting change by focusing on habits as the foundation for achieving your goals.

Habits are the foundation for meaningful change, and this is the method to build them:

Plan: Define “Target Days” (specific days for action) and “Minimum Success Criteria” (a low bar to build momentum).

Act: Stick to the plan consistently, even if imperfectly.

Record: Track progress using a binary system (1 for success, 0 for no success).

Reassess: After 28 days, review your results to adjust and improve.

This simple framework bridges the gap between intention and consistent action, empowering you to design habits that align with your goals.“Motivation gets you started habit keeps you going.”~Jim Rohn

Take a moment to reflect: What habit will you begin today? 

Apply the P.A.R.R. methodology to bridge the gap between where you are and where you want to be.

Make it a habit and keep on trackin’ ✅

~mg
 

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

Why Most Self-Help Fails (and What Actually Works)

» The Habit Mastery Workshop

“Where there is behavior, there is motivation."

“Motivation is what gets you started. Habit is what keeps you going.” ~Jim Rohn

Ever thought, “I’m just not motivated”?

Here’s the truth: You’re always motivated.

Motivation is simply behavior—a movement toward a goal.

For better or worse, that goal might be to sit on the couch and watch football.

The point is, you’re still motivated—just not toward what may matter most.

The distinction is simple: One moves you toward your goals and ideals. The other pushes you away and delays them. 

The first is a decision to move through difficulty and temporary pain. The latter is a quick fix—an escape toward immediate pleasure.

These two—pleasure and pain—are the monster pillars of human behavior.If we’re not careful—if we’re unaware—pleasure almost always kicks pain’s ass. 

Until habits are cultivated, pleasure is almost always the default setting.

It’s the easy, comfortable path—but it’s also a vote to delay your goals.

Challenging behavior? That’s different. Every time you take it on, you’re casting a vote to fast-track your growth and get closer to your ideals.

After all, this is why we call it discipline—it hurts.

As soon as we recognize these two polar forces at work, we can address them.

Ignoring that tough email, avoiding that difficult conversation, or skipping the gym? Chances are, that’s motivation away from pain.

To be clear, the problem isn’t a lack of motivation.

It’s understanding the motivation that’s always at work—either for or against your goals. And almost always, the path toward your goals runs through pain.

The good news: a little awareness changes everything.As soon as you recognize the forces at play, you can flip the script.

Pain becomes your ally. Discomfort is the gatekeeper.

Reframe the story. Look at what you’re motivated toward, most of the time.

The “difficult” isn’t punishment—it’s progress.

This is where habit tracking and the P.A.R.R. framework come into play.

Something shifts when you align a few key habits with your most important goals and track them. 

You push through discomfort—temporary pain—and gain momentum. 

You experience the feel-good chemicals: endorphins and neurotransmitters tied to self-efficacy—the ability to produce a desired result.

The magic is in the simple P.A.R.R. framework:

It turns hard “stuff” into habits and momentum toward your most important goals.
 

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

You Are Always Motivated

Still don't know how to track the 'right way'? » The Habit Mastery Workshop

“Behavior is science. Achievement is art."

Today we break down a simple but powerful concept: become a scientist when it comes to your goals and personal transformation. 

Too many people rely on motivation, willpower, or vague intentions. 

Real progress comes from data—collecting data: tracking habits, testing what works, taking notes accordingly, and making adjustments along the way."

Key Takeaways from This Episode

🔬 Data > Feelings

We trust scientists, doctors, and accountants because they work with data—not guesses.

If a doctor made a claim without data, we’d be skeptical. The same should apply to personal goals: without tracking, how can we truly know we’re making progress?"

⚖️ Your Habits Serve Two Masters

Habits are a means to two ends: who you become and what you accomplish.

Good habits, when aligned with your goals, drive achievement—but they also shape your virtues, your character, and the person you become in the process

🎯 The Intention-Action Gap

Most people have good intentions but fail to follow through.

The key to closing this gap? Tracking habits. It forces the intersection of desire and action—that’s what willpower truly is: taking actions that align with your intentions.

📊 Habit Tracking with P.A.R.R.: Putting the Science of Behavior to Work

Scientists gather data. Goal achievers must do the same.

Why is science so fascinating? Because it relies on data. So, where’s your freakin’ data?

🛠 Plan, Act, Record, Reassess (P.A.R.R.)

Traditional habit models treat humans like rats in a maze.

The P.A.R.R. methodology (Plan, Act, Record, Reassess) accounts for human capacities of choice, intention and reflection.

💡 Habit Tracking = A Performance Hack

If you're stuck, frustrated, or unsure why progress isn’t happening, start tracking your habits.

Without data, troubleshooting is difficult—if not impossible. Habit tracking is the hack to accelerate progress toward your goals and ideals. Get after it!

The Challenge: Become the Scientist of Your Own Life

If goals matter, stop relying on gut feelings. Experiment. Track. Adjust.

The Habits-to-Goals methodology is the both a philosophy and a framework. Your data will be your guide.

"Until you intersect your intention with your actions, you are not moving toward your goals and ideals."

Share

Enter: The Habit Factor’s P.A.R.R. Methodology

The Habit Factor provides a simple, repeatable system to create lasting change by focusing on habits as the foundation for achieving your goals.

Habits are the foundation for meaningful change, and this is the method to build them:

Plan: Define “Target Days” (specific days for action) and “Minimum Success Criteria” (a low bar to build momentum).

Act: Stick to the plan consistently, even if imperfectly.

Record: Track progress using a binary system (1 for success, 0 for no success).

Reassess: After 28 days, review your results to adjust and improve.

This simple framework bridges the gap between intention and consistent action, empowering you to design habits that align with your goals.
 

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

You: The Scientist

Possessed – MBM: Mind Bullet Monday » The Habit Mastery Workshop

“At the highest level, you don’t pursue the goal; you embody it.”

In Season 6, Episode 49, we explored Obsessed—what I framed as Desire Level 10.0. 

Upon further reflection, I recognize that was incorrect.

To be obsessed with a goal is a very high-level desire, but there’s a higher level.

Possessed.

When we think of obsession, we often picture someone deeply fixated on a goal, fully immersed, operating at a level of focus that few understand. 

But there’s still a degree of self-awareness in obsession. The person is aware they are obsessed.

Possession is different.

The separation between you and your mission becomes nearly indistinguishable at this level. 

The idea owns you. 

It consumes you. It drives your actions intuitively—with little conscious effort.

Key Distinctions Between Obsessed and Possessed

Obsessed = Intensity Level 10.0 → High desire, relentless pursuit.

Possessed = Beyond 10.0 → You are compelled. It’s no longer a choice.

Deadline + Pressure + Maximum Intensity = Possessed → External forces fuel internal drive until you must act.

In The Pressure Paradox™, we explore how pressure favorably channels energy and fosters focus.

At its peak, pressure eliminates hesitation and forces action.

To be possessed is when pressure fuses with identity—you’re no longer chasing a goal; you become one with the goal.

"A man possessed by his goal does not doubt or hesitate—he moves with a confidence that even surprises himself."

Questions to consider:

What happens when hesitation disappears, and all that remains is action?
 

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

Possessed

"How long does it really take to develop a habit?"

One of the GREAT myths related to habit development is that it takes 21 days to develop a habit. Martin explains where that myth originates and reviews the actual time it is likely to take PLUS what the KEY component/requirements are to form ANY habit.

In this short episode (about 10 minutes) Martin reviews those three core, required elements, revisits the P.A.R.R. methodology of habit development and then shares a MUST watch video (link below) that supports the idea of HabitStrength™ and how long it could really take.

Enjoy the episode, the video and the abstract ; )

Go for it - check it out now!

 

note of thanks and request: If these short episodes are helpful and provide value please share a review on itunes to help others find the show!
 

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Resources

MUST WATCH! >>> Backwards Brain Bike 

European Journal of Social Psychology
How are habits formed: Modelling habit formation in the real world (Abstract)

The Habit Factor app

The Habit Factor template

The Habit Factor book

Big Brothers Big Sisters

 
 

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

S02-Frequently Asked Friday 02: How long does it really take to develop a habit?

Lyt når som helst, hvor som helst

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