Every year, millions of people set ambitious New Year’s resolutions—hitting the gym five times a week, cutting out all sugar, quitting social media before bed. Yet, by the end of January, most have already given up.

Why?

In this episode, I dive into the science behind habit formation and explain why big resolutions fail while small, foundational habits create lasting change.

Using insights from neuroscience, I share five essential habits that set you up for long-term success:
✅ Prioritizing sleep
✅ Improving nutrition & hydration
✅ Focusing on daily movement, not just intense workouts
✅ Managing stress before adding new challenges
✅ Regulating screen time & dopamine levels

Instead of setting yourself up for failure with extreme goals, start with one small, sustainable habit and build from there. Progress isn’t about perfection—it’s about consistency.

In this episode I had the pleasure to talk to Annika Horn. As the daughter of Mike Horn, one of the greatest explorers of the 21st century, Annika has been surrounded by extreme adventures and special life circumstances from an early age on. 

We dived deep into Annika’s perspective on life, personal limitations and eventually how she found her own path:

- How is it to grow up with a father who has literally pushed the boundaries of human endurance? 

- What's your reaction when life punches you in the face?

- How do you deal with internal and external expectations?

If you are looking for more resilience, motivation and fulfillment in life, this episode is for you.

You can find more about Annika and her unique story here.

In this episode I would like to give you an overview of what this podcast is all about, a short summary of my personal journey and what you can expect in upcoming episodes.

If you want to unlock your full potential and stay updated, subscribe to the podcast and make sure to follow herzkopfathlet on LinkedIn and instagram.

For requests regarding 1:1-Coaching, Workshops and Keynotes, please visit my website for further information.

If you have any questions or suggestions for topics that interest you, please let me know.