Psychology Updated: how to program your brain 101. Follow through on what you said you would do.

Ever notice how big goals melt  into "some day land" when the day gets messy?  

On today's episode we break down a simple, evidence-backed tool that turns “I should” into “I did,” replacing fragile motivation with clear cues and automatic actions. Instead of relying on willpower, we show how to script your behavior like software: a specific trigger, a concrete next step, and a defined finish line that delivers a quick reward your brain actually remembers.  

Who does what, when, where, how often, and with whom?  

A fundamental question to answer if you want to get good at programming your brain for challenging, consistent action.  

You’ll hear a practical running example that moves from vague hopes to precise routines: when to act, what to wear, where to go, and how to know you’re done. We layer in environment design to remove hidden friction and temptation bundling to make new habits feel rewarding right away. The goal is less decision-making in the moment and more doing on cue. 

Then we add the secret amplifier: WOOP—Wish, Outcome, Obstacle, Plan. By naming likely blockers upfront - low energy, surprise tasks, bad weather - and writing alternative if-then plans for each, you keep momentum even when the day doesn’t cooperate. You’ll learn how to apply the same structure to leadership, feedback, learning, and communication, so your next move is already decided when it matters. Fewer negotiations with yourself, more consistent action, and a system that sticks. 

If you’re ready to trade hope for a reliable plan, press play and build your first brain program today!  

3-minute blog this episode is based on: The simple trick that 2X your chances of doing what you said you would. Programming your brain to follow through 101  

Chapters

• 0:00 Coaching’s Timeless Foundations
• 2:30 The Long-Term vs Short-Term Conflict
• 5:30 Introducing The If-Then Tool
• 7:00 Running Example: Make It Specific
• 9:20 Automate Decisions Like Software
• 12:00 Trigger, Action, Reward Explained
• 14:30 Rewards That Wire Habits Faster
• 18:30 The WOOP Amplifier
• 21:00 Obstacle Plans And Alternatives
• 23:30 Apply And Iterate For Mastery