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Ep 20 Rewiring Habits: How To Work With Your Brain, Not Against It
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If you’ve ever asked yourself, “Why do I know what to do but still not do it?” this conversation will feel like a light turning on. We sit down with habit change expert Katie Faloon Drew—speaker, coach, and health psychology pro—to unpack the real reason behaviour change stalls and how to build routines that survive stress, travel, and busy seasons.
Katie breaks down the brain’s two big priorities—safety and sameness—and shows how they quietly drive procrastination, all-or-nothing thinking, and guilt spirals. Instead of waiting for motivation, we design minimum viable actions that pass the “giggle test,” so small they feel safe and repeatable. From naming your brain to creating plan A and plan B, you’ll learn simple tools that keep you consistent without relying on willpower. We go deep on identity-based goals—“I’m someone who prioritizes my health”—and why they outperform weight-focused targets for long-term fitness, energy, and mental health.
We also explore the reticular activating system and confirmation bias, revealing how beliefs shape what you notice and the choices you make. Affirmations can work when paired with aligned action, turning thoughts into lived evidence that rewires confidence. Katie shares realistic habit timelines, why “21 days” is a myth, and how to protect momentum during setbacks by lowering the bar without lowering your standards. You’ll hear practical examples, from five-minute walks between meetings to reframing cake at a birthday party without shame.
Whether you’re building a workout routine, healing your relationship with food, or just want steadier energy, this episode gives you a blueprint rooted in neuroscience and compassion. Subscribe, share with a friend who needs a boost, and leave a review telling us the tiny step you’re taking today.
The MindSpa Podcast
Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.
Hosts
Tina Wilston, M.Ed., Registered Psychotherapist
Co-Owner, MindSpa Mental Health Centre
LinkedIn, Instagram, Facebook
Michelle Massunken, MSW, RSW
Co-Owner, MindSpa Mental Health Centre
LinkedIn, Instagram, Facebook
MindSpa Mental Health Centre
Ottawa - Kanata & Gloucester
themindspa.ca
LinkedIn, instagram
Listen on
Apple Podcasts | Spotify | Amazon Music | You...
View all episodes
By Batten Media HouseSend a text
If you’ve ever asked yourself, “Why do I know what to do but still not do it?” this conversation will feel like a light turning on. We sit down with habit change expert Katie Faloon Drew—speaker, coach, and health psychology pro—to unpack the real reason behaviour change stalls and how to build routines that survive stress, travel, and busy seasons.
Katie breaks down the brain’s two big priorities—safety and sameness—and shows how they quietly drive procrastination, all-or-nothing thinking, and guilt spirals. Instead of waiting for motivation, we design minimum viable actions that pass the “giggle test,” so small they feel safe and repeatable. From naming your brain to creating plan A and plan B, you’ll learn simple tools that keep you consistent without relying on willpower. We go deep on identity-based goals—“I’m someone who prioritizes my health”—and why they outperform weight-focused targets for long-term fitness, energy, and mental health.
We also explore the reticular activating system and confirmation bias, revealing how beliefs shape what you notice and the choices you make. Affirmations can work when paired with aligned action, turning thoughts into lived evidence that rewires confidence. Katie shares realistic habit timelines, why “21 days” is a myth, and how to protect momentum during setbacks by lowering the bar without lowering your standards. You’ll hear practical examples, from five-minute walks between meetings to reframing cake at a birthday party without shame.
Whether you’re building a workout routine, healing your relationship with food, or just want steadier energy, this episode gives you a blueprint rooted in neuroscience and compassion. Subscribe, share with a friend who needs a boost, and leave a review telling us the tiny step you’re taking today.
The MindSpa Podcast
Thoughtful conversations about mental health, relationships, identity, healing, grounded in clinical expertise and steady human insight.
Hosts
Tina Wilston, M.Ed., Registered Psychotherapist
Co-Owner, MindSpa Mental Health Centre
LinkedIn, Instagram, Facebook
Michelle Massunken, MSW, RSW
Co-Owner, MindSpa Mental Health Centre
LinkedIn, Instagram, Facebook
MindSpa Mental Health Centre
Ottawa - Kanata & Gloucester
themindspa.ca
LinkedIn, instagram
Listen on
Apple Podcasts | Spotify | Amazon Music | You...