The Pause Before the Plan: Tiny steps. Fewer spirals. More follow-through.

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.Pyatak, E. A., Carandang, K., & Rice Collins, C. (2022). Optimizing occupations, habits, and routines for health and well-being with Lifestyle Redesign®: A synthesis and scoping review. The American Journal of Occupational Therapy, 76(5), 7605205050.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.