Building & Breaking Habits Pt. 2 - How Habits Work

Imposter Syndrome Pt. 1 - It's Not What You Think

In the first episode of this mini-series on imposter syndrome, we break down what it really means to experience feelings of self-doubt and inadequacy, despite evidence of success. We'll explore how imposter syndrome feels, the types of thoughts it brings up, and share data on its prevalence and impact. Plus, we’ll dive into the latest research that challenges the idea of it being a "syndrome" at all, reframing it instead as a temporary state that can be overcome. If you’ve ever felt like a fraud or questioned your accomplishments, this episode is for you. Tune in to understand why imposter syndrome happens—and what you can do about it. 1:00 - What Imposter Syndrome Looks Like 10:00 - Who It Impacts & Why 22:05 - What The Research Actually Says ⁠Sign up for The Gas Up⁠ [http://www.ianscottcohen.com/the-gas-up] - our short Sunday newsletter to give you a boost heading into the week. Follow us on Instagram ⁠@ianscottcohen⁠ [https://www.instagram.com/ianscottcohen/] To learn more about coaching strategies and our programs, visit us at ⁠www.IanScottCohen.com [http://www.IanScottCohen.com]⁠ [https://www.ianscottcohen.com/personal-mindset-coaching] Show References * Bravata DM, Madhusudhan DK, Boroff M, Cokley KO. Commentary: Prevalence,Predictors, and Treatment of Imposter Syndrome: A Systematic Review. J MentHealth Clin Psychol (2020) 4(3): 12-16 * Feenstra S, Begeny CT, Ryan MK, Rink FA, Stoker JI and Jordan J (2020) Contextualizing the Impostor “Syndrome”. Front. Psychol. 11:575024. doi: 10.3389/fpsyg.2020.575024 * Gadsby, Stephen (2021). Imposter Syndrome and Self-Deception. Australasian Journal of Philosophy:1-12. * Rivera N, Feldman EA, Augustin DA, Caceres W, Gans HA, Blankenburg R. Do I Belong Here? Confronting Imposter Syndrome at an Individual, Peer, and Institutional Level in Health Professionals. MedEdPORTAL. 2021;17:11166.

Rewiring Your Thoughts for Optimism

In this episode of The Growth Coach, we explore the powerful concept of learned optimism, based on Dr. Martin Seligman's framework. You’ll discover how your “explanatory style”—the way you explain events to yourself—shapes your emotional responses and mindset. We break down the 3 P’s of learned optimism: personalization, permanence, and pervasiveness, and show how shifting these can transform your thoughts and behaviors in both personal and professional settings. Whether it’s a failed job interview, a personal setback, or an argument with a loved one, you’ll learn practical strategies for reframing negative situations, regaining control, and cultivating a more optimistic outlook. 1:00 - How We Think 11:45: Personalization 19:45: Permanence 26:15: Pervasiveness 35:00: Argument w/a Partner 45:00: Strategies for Shifting Your Thoughts ⁠Sign up for The Gas Up⁠ [http://www.ianscottcohen.com/the-gas-up] - our short Sunday newsletter to give you a boost heading into the week. Follow us on Instagram ⁠@ianscottcohen⁠ [https://www.instagram.com/ianscottcohen/] To learn more about coaching strategies and our programs, visit us at ⁠www.IanScottCohen.com [http://www.IanScottCohen.com]⁠ [https://www.ianscottcohen.com/personal-mindset-coaching] Show References Learned Optimism [https://www.amazon.com/Learned-Optimism-Change-Your-Mind-ebook/dp/B005DB6S7K/ref=sr_1_1?s=books&ie=UTF8&qid=1516750770&sr=1-1&keywords=learned+optimism+by+martin+seligman] by Dr. Martin Seligman "Learned Optimism: Is Martin Seligman’s Glass Half Full?" [https://positivepsychology.com/learned-optimism/] by Catherine Moore

Building & Breaking Habits Pt. 3 - Secrets of Motivation

In the final episode of our Habits mini-series, we explore the crucial element of motivation: how to find it, build it, and sustain it when working to build or break habits. You’ll learn how to create initial momentum, keep habits engaging by pushing the edge of your abilities, and navigate those moments when you feel stuck. Drawing from insights in James Clear’s Atomic Habits, Adam Alter’s Anatomy of a Breakthrough, and Mark Manson’s The Subtle Art of Not Giving a Fck*, I’ll share practical strategies to help you maintain the drive needed for real growth. Whether you're just getting started or struggling to keep going, this episode will equip you with the tools to stay motivated and aligned with the person you’re working to become. 1:00 - Habits Recap 7:45 - Initial Momentum 22:15 - Overcoming Boredom 32:10 - Getting Unstuck ⁠Sign up for The Gas Up⁠ [http://www.ianscottcohen.com/the-gas-up] - our short Sunday newsletter to give you a boost heading into the week. Follow us on Instagram ⁠@ianscottcohen⁠ [https://www.instagram.com/ianscottcohen/] To learn more about coaching strategies and our programs, visit us at ⁠www.IanScottCohen.com [http://www.IanScottCohen.com]⁠ [https://www.ianscottcohen.com/personal-mindset-coaching] References Atomic Habits [https://jamesclear.com/] by James Clear Anatomy of a Breakthrough [https://adamalterauthor.com/anatomy] by Adam Alter The Subtle Art of Not Giving a F*ck [https://markmanson.net/not-giving-a-fuck] by Mark Manson

Building & Breaking Habits Pt. 2 - How Habits Work

In part 2 of our mini-series on Building & Breaking Habits, we dive into the mechanics of how habits work. Drawing from James Clear’s Atomic Habits, we explore the four stages of the habit cycle—cue, craving, response, and reward—and how understanding these can help you take control of your behaviors. Discover practical tips for making habits stick or breaking the ones holding you back, along with personal examples that bring each stage to life - and access to my free Habit Audit Organizer. By mastering the habit cycle, you'll be equipped to align your actions with your desired identity and make lasting changes. Tune in to learn how habits shape who you are—and how you can use them to become who you want to be. Click here to get your free Habit Audit Organizer [https://www.ianscottcohen.com/habits⁠] or visit my website https://www.ianscottcohen.com/habits [https://www.ianscottcohen.com/habits] 1:00 - Intro & Recap 10:45 - Why are habits important? 23:05 - The Cue 29:00 - The Craving 41:50 - The Response & Reward 57:30 - The Habit Audit ⁠⁠Sign up for The Gas Up⁠⁠ [http://www.ianscottcohen.com/the-gas-up] - our short Sunday newsletter to give you a boost heading into the week.   Follow us on Instagram ⁠⁠@ianscottcohen⁠⁠ [https://www.instagram.com/ianscottcohen/]   To learn more about coaching strategies and our programs, visit us at ⁠⁠www.IanScottCohen.com⁠⁠ [https://www.ianscottcohen.com/personal-mindset-coaching]   Show References ⁠Atomic Habits⁠ [https://jamesclear.com/] by James Clear

Building & Breaking Habits Pt. 1 - Identity First

In this episode of The Growth Coach, we kick off a multi-part series on building and breaking habits, starting with the most crucial element: your identity. Before you can successfully change your habits, you need to understand the deep connection between who you believe you are and the actions you take. Drawing insights from James Clear’s Atomic Habits, we explore how your identity shapes your habits and, in turn, your outcomes. Learn why it's essential to focus on identity-based habits and how to start transforming your beliefs to become the person you want to be. Tune in to discover the foundational steps to lasting change and personal growth. 1:00 - Intro to Mini-Series & Why Habits Are Important 5:50 - The Relationship Between Identity & Habits 13:15 - Where Beliefs Come From 22:30 - Common Doubts & Pitfalls Around Identity ⁠Sign up for The Gas Up⁠ [http://www.ianscottcohen.com/the-gas-up] - our short Sunday newsletter to give you a boost heading into the week.   Follow us on Instagram ⁠@ianscottcohen⁠ [https://www.instagram.com/ianscottcohen/]   To learn more about coaching strategies and our programs, visit us at ⁠www.IanScottCohen.com⁠ [https://www.ianscottcohen.com/personal-mindset-coaching]   Show References Atomic Habits [https://jamesclear.com/] by James Clear The Power of Habit [https://www.charlesduhigg.com/the-power-of-habit] by Charles Duhigg Hooked [https://www.nirandfar.com/hooked/] by Nir Eyal Anatomy of a Breakthrough [https://adamalterauthor.com/anatomy] by Adam Alter