It’s the first Pause Here episode of 2026, aka the season of new planners, new goals, and the sudden urge to reinvent your entire personality. Instead, we explore a gentler option: start with a pause.

This episode explores the awkward space between “I want to…” and “I actually did” and why that gap isn’t a character flaw, it’s brain design. We unpack why change can feel hard even when you want it, how tiny micro-habits help you sneak past resistance, and how to hold to your habits when life gets chaotic, so one missed day doesn’t turn into a full exit.

New year energy, but with a nervous system included.

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• Mann, T., De Ridder, D., & Fujita, K. (2013). Self-regulation of health behavior: Social psychological approaches to goal setting and goal striving. In M. Gellman & J. R. Turner (Eds.), Encyclopedia of Behavioral Medicine (pp. 1–15). Springer.
• Khusainova, S. (2025). Transform your life through effective habit formation. International Journal of Artificial Intelligence, 7(1), 45–58.
• Harvey, A. G., Callaway, C. A., Zieve, G. G., & Pruitt, L. D. (2022). Applying the science of habit formation to evidence-based psychological treatments for mental illness. Perspectives on Psychological Science, 17(3), 695–716.
• Francis, G. L., Duke, J. M., & Fujita, M. (2021). Goal setting to support mental wellness among adolescents with disabilities and co-occurring mental health needs. TEACHING Exceptional Children, 54(3), 189–198.
• Crossman, J. M. (2016). Planning, practising and prioritising wellness through an integrative behaviour change plan. Health Education Journal, 75(2), 156–168.
• Cook-Cottone, C. P. (2015). Mindfulness and yoga for self-regulation: A primer for mental health professionals. Springer Publishing Company.