Rather than looking at change as one big event, done or not done, think about it as a continuum.

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You don’t have to jump directly from preparation to maintenance. Action could look a number of ways.

Episode Summary:

Why is it so hard to stick with the habits we know are good for us? 

If you’ve ever wondered why you keep falling back into old patterns—even when you’re motivated to change, this episode is for you. 

In this conversation, I’m joined by behavior change expert Marcy Verduin, Senior Associate Dean for Medical Education, Professor of Psychiatry, University of Central Florida College of Medicine to unpack the psychology behind lasting change. We explore why motivation isn’t enough, why “starting over” is actually part of the process, and how to build habits that become a natural part of your life.

Show Notes:

The truth is, behavior change isn’t about having more willpower. It’s about understanding how change really works, embracing the discomfort that comes with growth, and taking small, strategic steps that create momentum over time. 

Whether you’re trying to exercise consistently, improve your nutrition, or finally follow through on the promises you’ve made to yourself, this episode will help you stop judging yourself and start creating habits that actually last.

If you’ve ever said, “Why can’t I just be more consistent?” this conversation may completely change the way you think about personal growth. 

Remember, lasting transformation rarely happens through one big breakthrough. It happens through small decisions, repeated consistently, until they become part of who you are. 

When you understand the science of behavior change, you stop relying on motivation and start creating a life that naturally supports the habits you want. 

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Topics Covered:

• Why changing habits and behaviors is so difficult, even when motivation is present 
• Understanding ambivalence and the hidden benefits of staying with current behaviors
• The five stages of behavior change: pre-contemplation, contemplation, preparation, action, and maintenance
• Practical self-reflection tools, including the 1–10 importance and confidence scales and decisional balance exercise
• How to make lasting change through small, gradual steps, realistic planning, and developing alternative habits

Resources:

• Upgrade your protein intake with Equip Prime Protein Beef Isolate Powder and save 15% here. 
• Check out The Fitness Motivation Myth: You Don’t Need More Motivation – You Need More Proof next! 
• Transcripts can be found on the official blog page for this episode here hollyperkins.com/blog 
• Find me on Instagram: @hollyperkins 
• Discover more on my website: hollyperkins.com  

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Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.