Join host Sally Obermeder as she chats with one of the world’s leading experts in habit change - Dr. Gina Cleo - about why willpower isn’t enough, how our brain wires habits, and the surprisingly simple strategies to create lasting change.

✓ Why habits are more powerful than motivation

✓ How dopamine and tech addiction hijack your brain

✓ The secret to breaking bad habits (it’s not more discipline)

✓ Practical hacks to reduce screen time and digital distractions

✓ Why your environment matters more than your mindset

✓ How “habit stacking” rewires your brain automatically

✓ Why small steps are the secret to big results

✓ How to overcome procrastination and negative self-talk

✓ Rebuilding your life after trauma – one habit at a time

✓ Real talk on relapses, setbacks and what actually keeps you going

Whether you’re tired of snoozing your alarm, procrastinating on your goals or just want to feel more in control, this episode will change the way you think about change – and help you build a life that truly sticks.

Mentioned Resources:

Gina Cleo’s Website – Habit trackers + more

https://www.drginacleo.com/

Dr. Gina Cleo’s Book – “The Habit Revolution”

https://www.drginacleo.com/book

Habit tracking apps:

Streaks, HabitBull, Done

SWIISH:

https://www.swiish.com/

Use code UNLOCKED10 (T + C's apply)

FOLLOW:

https://www.instagram.com/swiish/

https://www.instagram.com/sallyobermeder

https://www.instagram.com/maha_corbett

Guest:

Dr Gina Cleo

https://www.instagram.com/drginacleo

🎧 Episode Chapters

00:00 – Are We Addicted to Dopamine? Why scrolling feels so good (and what it’s doing to our brain)

03:00 – Digital Overload How modern tech exploits our pleasure system

06:00 – Why Willpower Isn’t Enough How self-control works – and why it’s not sustainable

08:30 – Habits vs Motivation Why automation wins every time

11:00 – Breaking the Cycle Why setting boundaries beats relying on discipline

13:30 – The Power of Small Starts The psychology of “just one shelf”

15:30 – Real-Life Habit Makeovers From brushing teeth to 10K races

18:00 – How to Build a Habit The simple formula that rewires your brain

21:00 – Procrastination & Emotional Regulation What’s really behind putting things off

24:00 – Habit Stacking + Cue-Response Theory How to create effortless routines

27:00 – Identity & Self-Talk How your brain decides who you are

30:00 – Overcoming Trauma with Habits Gina’s journey through healing and neuroplasticity

33:00 – The Truth About Setbacks Why relapse doesn’t mean failure

35:00 – Change That Lasts Using small wins to rewire your identity

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