In this episode, Carl reflects on how behavior change often depends less on willpower and more on systems. After noticing a recent slip into his “checky check” habit, he explores the idea of building both defensive systems that create space between impulse and action and offensive systems that give you something better to do in that moment. From website blockers to simple alternatives like taking a walk or grabbing a notebook, Carl shares how small structures can help interrupt automatic behavior and make it easier to choose a different response.

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