What's Your 1 THING?

"It's not too late, it's never too late" There... Now that you have 3 Days Grace playing in your head, we can begin.

Hello friend, it's been A WHILE.

I know I know, you've all been harassing me asking things like

"are you ok?!"

"Where have you been?!"

"Is everything ok?!"

And the answer are.... Yes, I've been here, not now but they will be.

But more on that later. For now this is about you. It's not too late to start over. No matter where you are or what you are going through. Keep your head up. You've got this.

Ok, that's it for now. Hopefully I'll have more witty and inspirations notes for the next episode.

This week, I tried to answer one of life’s biggest questions: What’s the meaning of all this? After spending seven days exploring spirituality, connection, and the stories people shared with me, I realized something—this isn’t a topic you figure out in a week. It’s one you feel your way into.

So today, while I take real time to process everything I’ve learned, I’m pulling an episode from the vault. It begins with one question that hit me hard after attending a funeral:
What’s the one thing you want people to say at your funeral?

In this episode, I talk about life’s distractions, the habits that pull us away from what matters, and the wake-up calls that remind us of what’s actually important. It’s raw, honest, and maybe exactly the pause button you need today.

Think of this as the space between my dive into spirituality and what’s coming next—and a chance for you to reflect on your own answers before I return with everything I’ve learned.

What is spirituality?

For most of my life, that question has made my brain short-circuit. Religion never clicked. Energy and vibrations felt too abstract. And any time someone asked what I believed in, I had one go-to line:

“I stopped answering questions I don’t have the answer to.”

But lately… I’ve been thinking:
I want to feel connected to something bigger than myself.
I want to understand what people mean when they talk about guidance, intuition, or feeling part of something more than their own stress and thoughts.

So this week, I'm running a 7-day experiment to find out:

What is spirituality — and how do you actually find it?

No doctrines.
No pressure to believe anything.
No rules.
Just curiosity, honesty, and direct experience.

In this episode, I share:

• my personal history with religion, skepticism, and science

• why spirituality has never made sense to me

• why I finally feel ready to explore it

• what I hope to feel, understand, or discover

• the one question I’m asking people all week:
  “What does spirituality mean to you — and what does it feel like?”

If you’ve ever felt disconnected… skeptical… curious… or secretly wished you felt what other people seem to feel so naturally — this one’s for you.

Let’s see if spirituality is something you find… or something you feel.

If you have an opinion on the matter, I want to hear from you! Send me a voice note to: [email protected] Or set up a time to talk with me live during my office hours here!!

Are you actually taking care of your life… or are you just telling yourself you are?
In this episode, Dr. Len Lopez breaks down the STEPS framework: a 2-minute daily audit that reveals exactly where your physical, mental, and spiritual habits are slipping.

S.T.E.P.S stands for:

• Sleep: Are you going to bed feeding your mind something good?

• Think: Are you speaking to yourself with intention… or letting negativity lead?

• Eat: Are you fueling your body or running on convenience and impulse?

• Physical: Did you move today? Even a little?

• Spirit: Are you working your inner muscles or skipping them entirely?

Dr. Len compares life to being a chef: you choose what you feed your body, mind, and spirit. And if the recipe tastes bad… it’s on you.

We talk about overstimulation, dopamine addiction, the invisible habits parents pass to their kids, and how one simple visual tracker can transform your consistency.

By the end of this episode, you’ll know exactly which step (or two) you’ve been neglecting — and how to fix it starting today.

Don't forget to download the app and check out all Dr. Len has to offer! Link to his website here!

I spent seven days trying to stay consistent… with zero accountability, zero stakes, and zero external pressure. And what I learned surprised me.

In today’s final recap of the Consistency Challenge, I break down the biggest lessons from each day — the ones that actually helped and the ones that fell apart fast:

• How to break your goals down using first principles

• The daily schedule printout that saved my week

• Why “make it laughably small” actually works

• How tiny cues can trigger big habits

• Why visible progress matters more than motivation

• And the mindset shift that made everything easier: You vs. You (not the internet)

So… can you build consistency without stakes?
Honestly, I’m not sure most of us can — and that’s exactly why this experiment matters.

If you’re juggling work, family, and the pressure to “be better,” this episode will help you see consistency in a new, much simpler way.

Find your one thing this week — and let’s keep going.

Today’s episode wasn’t supposed to happen.

I was ready to throw in the towel. Pop in here and say "oh well, I tried, but this is always what happens..."

Before inviting everyone into my pity party I figured I should at least check and see what I was "supposed" to do today for my consistency challenge. It was talk about failure. And not just about it, but what it's not. It has nothing to do with failing, it all has to do with not getting back up.

The truth is that consistency isn’t streaks — it’s what you do after you miss. You can learn more about a person on how they over come failure than how they do when they win.

In this raw, no music, no editing, recorded in a Nissan Juke kind of episode, I talk through:

Why missing one block isn’t failure

The trap of tying your identity to your streak

How to reset after a rough day

Why “you vs. you yesterday” is the only metric that matters

A listener story from the phone challenge that hit me hard

And why tomorrow’s recap will be the most important day of the entire experiment

If you’re trying something new…

If you’ve fallen off the wagon…

If you’ve been beating yourself up for not being perfect…

This one’s for you.

You’re not a failure.

You’re in the middle of the process.

And we finish this thing tomorrow, together.

You don’t need more motivation — you need a feedback loop.
In this episode, we take your cues from Day 4 and turn them into real, visible habit wins. You’ll get the exact 4-column tracker I’m using and learn how to use it in under a minute.

Link to the printable/downloadable tracker -

Motivation failed me again today… so I tested something better.

In Day 4 of The Consistency Experiment, we dive into cue-based habits — the “tiny trigger → automatic action” loop that turns goals into muscle memory. No hype. No perfect morning routine. No discipline Olympics.

Just real life, real triggers, and real messiness.

If you’ve ever wondered why your routines fall apart or why some habits magically stick, this episode breaks it down in simple human language — and shows you how one cue can reset your whole day.

Your 1 Thing today:

Choose one cue you already do and attach one small, obvious action to it.

✨ Description Option 3 — More educational + emotional

Most people think consistency is about discipline. It’s not.

It’s about automation — tiny cues your brain recognizes before you even think.

In this episode, I test cue-based conditioning inside my time-blocking experiment and… hit my first reset. But it works. One tiny trigger helped me shut down distractions, shift into my priority task, and actually follow through.

If you’re tired of podcasts that make you feel behind or routines that collapse the second life gets chaotic, this one’s for you.

Today’s challenge:

Find ONE daily cue and attach one tiny action to it.

That’s it. Keep it small. Keep it obvious.

What life really looks and sounds like behind the camera.

Day 3 in the bag. Are you living in reality? Or beating yourself up for not being on someone else's social media feed-level?

Check back in tomorrow for another reality check, I'll be here all week.

Don't forget about the listener office hours! Come hangout with me... seriously

Most of us don’t fail because we’re lazy — we fail because our environment makes doing the right thing harder than it needs to be.
In Day 2 of The Consistency Experiment, I test whether cleaning my space, setting up my planner, and cleaning* my calendar can help me actually stick to time blocking.

It’s not perfect. But neither are we.
And that’s exactly what makes it work.

🎯 One Thing to Try:
Make one thing in your environment easier to do today, then see what changes.