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Living Simpler with Amy MewbornAuthor: Amy Mewborn
Welcome to Living Simpler the podcast for high-achieving women who are doing all the "right" things but still feel tired, bloated, burned out, and wondering, "What the heck happened to me?" Hosted by Amy Mewborn, former finance executive turned wellness entrepreneur, TEDx speaker, bestselling author, and certified Integrative Health Practitioner, this show is your weekly invitation to step out of survival mode and into the life and health you actually want. Each episode breaks down the confusing, overwhelming world of health, hormones, metabolism, and mindset with real, actionable tips to help you boost energy, balance your hormones, reduce inflammation, and finally feel like yourself again. If you've ever felt like you're doing everything "right" but your body just isn't cooperating this podcast will help you uncover what's really going on underneath the surface and what simple shifts will actually move the needle. Life gets to feel simple. Healing gets to feel doable. And YOU get to feel like yourself again. Subscribe now and join Amy every week for honest conversations, expert guidance, and a whole lot of encouragement to take your power back one simple step at a time. Language: en Genres: Health & Fitness, Nutrition Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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How to make yourself unrecognizable in just 6 months with your best goals, habits, and routines
Episode 23
Monday, 5 January, 2026
I'll create comprehensive show notes for this episode. Let me first retrieve the podcast source information from the previous step to ensure I have all the context I need. Perfect! Now I have all the information needed. Let me create comprehensive, engaging show notes for this episode. How to Make Yourself Unrecognizable in Just 6 Months with Your Best Goals, Habits, and Routines EPISODE SUMMARY Imagine what your life could look like six months from now if you actually stuck to your intentions instead of abandoning them by February like 80% of people do. In this transformative episode, Amy Mewborn explores the science of habit formation and reveals the practical, actionable framework that separates the 20% who achieve lasting transformation from the rest. This isn't about motivation, willpower, or being "tougher." It's about understanding how your brain actually works—the neuroscience behind habit formation, the role of dopamine, neuroplasticity, and identity-based behavior change. More importantly, Amy shares a step-by-step system to design your life so that consistency becomes natural instead of a daily battle. Whether you're struggling to keep New Year's resolutions or looking to create sustainable lifestyle changes, this episode provides the blueprint you need to finally follow through and become the person you've been visualizing. KEY TOPICS DISCUSSED The Brain Science of Habit Formation: How your brain conserves energy by moving behaviors from conscious effort (prefrontal cortex) to automatic behavior (basal ganglia) Why old habits feel "hard-wired" and how this same mechanism creates new habits The concept of neuroplasticity: your brain is not fixed; neural pathways can be rewired Understanding Dopamine & Motivation: Dopamine is the "motivation molecule," not the pleasure chemical Dopamine spikes when you anticipate a reward, not when you receive it Why phone scrolling, sugar, and impulsive behavior feel addictive despite not making us happier How chasing quick dopamine hits can make real life feel dull by comparison The Cue, Routine, Reward Loop: How deliberate design of these three components builds new neural pathways Why this approach is more effective than relying on willpower alone Real-world examples of designing effective habit loops Identity-Based Habits vs. Behavior-Based Goals: Identity precedes behavior: "I'm a person who moves my body daily" vs. "I need to work out more" How identity-based language rewires subconscious beliefs Why this approach drives consistency far more reliably than intentions Intrinsic vs. Extrinsic Motivation: Why external rewards (looking good, avoiding shame) fade quickly How value-driven, purpose-aligned motivation sustains action long-term The power of connecting goals to your deepest "why" Environment Design & Friction: Why intentions alone are insufficient—environment shapes behavior Practical strategies for removing friction from desired habits How adding friction to unwanted habits (phone passcodes, distance from temptations) cuts usage dramatically The power of visibility: water bottles, books, cut vegetables in plain sight The 66-Day Rule: Research showing it takes an average of 66 days of consistent repetition for a behavior to become automatic Why consistency over time matters far more than intense bursts of effort The importance of celebrating small wins and internal rewards Building Accountability & Community: How social support dramatically increases success rates Why we are "social creatures" whose behaviors are shaped by our circles The importance of finding accountability partners and supportive communities THE SIX-STEP SYSTEM FOR LASTING TRANSFORMATION Amy breaks down a practical, actionable framework you can implement immediately: Define Your Vision (Vivid Detail): Write down exactly what your life looks like in six months—wake-up time, meals, movement, stress management, relationships, self-talk, body image Identify Your Deep "Why": Go beyond surface-level answers. If you want to lose weight, is it really about the number on the scale, or about energy for your kids, confidence in relationships, or living long enough to see grandchildren graduate? Choose ONE Habit: Focus creates results. Select one habit aligned with your vision and why, then design the cue, action, and immediate reward Celebrate Small Wins: Recognize each follow-through. Internal rewards (satisfaction, accomplishment, positive self-talk) create dopamine spikes that reinforce the loop more than external validation Build Your Support System: Find an accountability partner, friend, coach, or community. Being part of a group that reflects who you want to become dramatically increases follow-through Be Patient & Consistent: Remember that setbacks are part of the process. Consistency over perfection is what builds lasting change NOTABLE QUOTES & STATISTICS Key Statistics: 80% of people abandon their New Year's intentions by early February Only 20% of people follow through long enough to experience real transformation It takes an average of 66 days of consistent repetition for a new behavior to become automatic Reducing start-up friction nearly doubles compliance Accountability increases success rates dramatically Powerful Quotes from the Episode: "You don't rise to the level of your goals; you fall to the level of your systems." — James Clear, Atomic Habits "Real change happens when you move from trying to do something to becoming the kind of person who naturally does that thing. Identity precedes behavior." "Willpower alone is like using muscle strength where what's actually needed is structural change — and muscles get tired." "Dopamine isn't the pleasure chemical most people think it is. It's the motivation molecule. Dopamine spikes when you anticipate a reward, not when you get one." "You are not stuck. Your brain can change. Your habits can change. Your life can change. The future you is already possible — it just needs your consistent action to become your present reality." WHY THIS EPISODE MATTERS If you've ever felt like a failure because your resolutions didn't stick, or if you've blamed yourself for "lack of discipline," this episode will reframe everything. Amy explains that failure isn't a character flaw—it's often because we've never been taught how change actually works. This episode is perfect for: Anyone setting goals for 2026 People who've tried and "failed" at habit change before Anyone interested in the neuroscience behind behavior change Those looking to finally experience lasting transformation People struggling with phone addiction, eating habits, exercise routines, or sleep patterns Anyone who wants practical, science-backed strategies they can implement immediately MEMORABLE MOMENTS Amy's powerful opening visualization: Imagining your life six months from now with clarity, energy, peace, and confidence The reframe on dopamine: It's not about pleasure—it's about anticipation and motivation The neuroplasticity insight: Your brain is plastic, not fixed—habits can be rewired Practical environment design examples: water bottles, books on pillows, cut vegetables visible in the fridge The identity shift: How labeling yourself as "a healthy eater" vs. "someone trying to eat healthier" creates entirely different decision-making The James Clear quote that ties it all together: Your systems determine success, not your goals Amy's empowering closing: "You're becoming that future version of you right now with every choice you make" PRACTICAL TAKEAWAYS YOU CAN USE TODAY Lay out your workout clothes the night before to reduce friction and increase morning exercise compliance Put a water bottle where you see it all day to make hydration the path of least resistance Layer new habits onto existing routines (morning coffee = journaling trigger) to leverage existing cues Turn off phone notifications and remove apps from your home screen to add friction to scrolling Write down your vision in vivid detail rather than vague wishes Define your intrinsic "why" before choosing which habit to build Track daily progress to create reward signals for your brain Find one accountability partner rather than trying to go it alone Celebrate internal rewards (satisfaction, confidence, energy) not just external ones CALL TO ACTION You have the science, the framework, and the strategies. Now it's time to take action. This year doesn't have to be like the last one. You can be part of the 20% who experience real transformation. Here's what we'd love for you to do: Pick ONE habit from this episode and commit to designing it using Amy's framework Share your vision: Tell us in the comments what your life looks like six months from now. What does future you look like? Subscribe & Share: If this episode resonated with you, subscribe to Living Simpler on Spotify, Apple Podcasts, or Libsyn and share it with someone who needs to hear this message Leave a Review: Your reviews help others discover the podcast and join the community of people committed to real change Follow Amy on Instagram: For daily inspiration, habit-building tips, and community support, follow along at @amymewborn RESOURCES & LINKS Free Living Simpler Health Resources: https://living-simpler.com/resources Follow Amy on Instagram: https://www.instagram.com/amymewborn Shop Amy's Top Wellness Picks: https://www.amazon.com/shop/amymewborn Shop Amy's Favorite Shaklee Products: https://us.shaklee.com/en_US/amymewborn/storefront Recommended Reading: Atomic Habits by James Clear (featured in this episode) Ready to become unrecognizable in six months? The transformation starts with a single consistent choice, repeated over time. Your future self is already cheering you on. 🎯
