The Forward Theory

Another repost week! Enjoy this favorite. This week we talk about the meaning of the phrase 'things that fire together, wire together' and how it relates to habit formation (or habit removal). Coming soon we'll discuss the 3 parts of a habit, and how to use the science of habits to change your life! This week's song of the week is Clubbed to Death by Rob Dougan (the remixed ver...

Hi everyone! A repost this week as I still find my bearings! 😄 Another audience favorite: This week we talk about the problem of invisible progress, and late rewards when you're working towards a long-term goal (and what to do about it!) This week's song of the week is Believer by Imagine Dragons. Support the show If today’s episode resonated, you’ll love my weekly newsletter. Subscribe...

Starting something new—whether it’s becoming a parent, launching a business, running a marathon, or stepping into a new role—can feel overwhelming. Doubt creeps in and whispers, “Can I really do this?”  In this episode, Sam shares three powerful reminders to help you face those moments. If you’ve ever felt stuck at the base of a mountain, this conversation will remind you that you have what it tak...

Hi everyone! At least one more season break episode this week -- another listener favorite. hope everyone is having a wonderful season transition! This week we talk a bit about mirroring, and how hanging out with people who are positive/happy/hopeful tends to make us feel more positive/happy and hopeful. Support the show If today’s episode resonated, you’ll love my weekly newsletter. Subscribe her...

Mid-season break for the next 1 week! Please enjoy this audience favorite, a 3 part series on the science of habits. We tackle the final piece of the habit puzzle: finding the motivation to stick with it, and to make important changes.  Support the show If today’s episode resonated, you’ll love my weekly newsletter. Subscribe here for free: https://theforwardtheory.substack.com/

Mid-season break for the next 2 weeks! Please enjoy this audience favorite, a 3 part series on the science of habits. This week we're talking about how to make a plan to change existing habits or create new ones. Support the show If today’s episode resonated, you’ll love my weekly newsletter. Subscribe here for free: https://theforwardtheory.substack.com/

Mid-season break for the next 3 weeks! Please enjoy this audience favorite, a 3 part series on the science of habits. This week we tackle part 1 of 3 on the science of habits -- the cue or the trigger! And how to hack this system to help you start or stop a habit. This week's song of the week is Breaking the Habit by Linkin Park. Support the show If today’s episode resonated, you’ll love my w...

It’s easy to model yourself after others—following their routines, copying their strategies, and trying to replicate their success. But what if the real turning point is when you start listening to yourself?   In this episode, Sam shares why blindly copying others holds you back, how to check in with what actually works for you, and why the answers you’re searching for are already inside you. This...

Your brain doesn’t care if a habit helps you or harms you—it just loves the loop. In this episode, Sam dives into why we stay stuck in patterns that don’t serve us, and how to begin rewiring your brain to create better ones. From taking out the trash to building new neural pathways, discover how small commitments build confidence, momentum, and self-respect. If you’ve ever struggled to keep promis...

In this episode, Sam explores the transformative power of keeping your mind open to whatever the future holds. It’s not about ignoring challenges or forcing positivity—it’s about embracing reality with curiosity and optimism. Discover how an open mindset helps you see opportunities where others see obstacles, stay resilient through uncertainty, and create space for growth without the pressure of “...

What if the change you’re craving has been inside you all along? Sam shares his personal journey from feeling stuck and frustrated to consciously choosing a new perspective—and how small, intentional choices transformed his daily life. Learn how to pause, reflect, and take control of your story so you can awaken a version of yourself that’s empowered, joyful, and truly alive. Ready to take your gr...

You’re standing in a room with 10 identical doors — which one do you open? Sam breaks down the paralysis that comes from over-planning and fear of the wrong choice. Learn why the best decision is often the first one you make, and how taking that step forward builds momentum, clarity, and confidence. If you’ve been stuck trying to figure out the “right move,” this episode will show you how to start...

You and 10 others start a 30-day content challenge, but only one of you makes it past day 30. Why do so many give up, and what separates those who succeed? Sam shares his personal stories of starting projects, facing doubts, and the raw truth about manifestation—it’s not enough to just visualize your dreams. The key is showing up every day, doing the work, and building confidence through movement....

Motivation is a blip. It gets you rolling, but it won’t carry you across the finish line. Learn why falling in love with the process—not the outcome—is the key to lasting progress. Are you stuck waiting for the perfect spark of motivation before you start that new project or habit? Sam breaks down why motivation alone won’t carry you through the hard parts, and why learning to love the process is...

Movement builds confidence. Confidence builds momentum. Momentum gives you more confidence. It all starts with action! You can find more of the show's content here: Substack Newsletter TikTok Instagram Support the show If today’s episode resonated, you’ll love my weekly newsletter. Subscribe here for free: https://theforwardtheory.substack.com/

What if the biggest thing standing between you and your dreams is the story you tell yourself every day? Sam dives into how self-limiting beliefs can keep us stuck and shares his personal journey of rewriting his narrative—from thinking he could never finish something to realizing he can do hard things. Discover practical ways to challenge the stories that shrink you and embrace empowering storyli...

Happy 1st of July everyone! I'm taking this week off for the holiday, will be back soon with new episodes! Please enjoy one of the most popular episodes of the show and keep on being super awesome! This week we tackle mantras, and why I think they can totally work at helping you achieve your goals. I also talk about the importance of believing in yourself! Support the show If today’s episode...

Do you find yourself always saying, “I’ll do it tomorrow”? Sam dives into the powerful realization that the motivated, ready version of you only comes into being when you start today. Learn how to overcome procrastination born of fear, set small actionable steps, and turn intentions into real progress. If you want to break free from the endless “tomorrow” loop and start becoming who you want now,...

Do you ever feel like quitting because you’re not seeing progress fast enough? Sam shares a powerful metaphor about riding the same bus route from a recent book he read (4000 Weeks: Time Management for Mortals) where the first stops look the same no matter the destination to explain why patience and persistence are the keys to success. Learn how to recognize subtle wins, trust the process, and kee...

After a decade of reading countless self-help and personal development books, Sam reveals the three foundational principles that underpin them all: being present, showing up, and letting go.  Dive into how mastering these pillars can bring calm, focus, and fulfillment to your journey. Whether you’re new to self-improvement or a seasoned reader, this episode offers a fresh, practical perspective on...

Hi everyone! Taking a little mid-season break for a couple of weeks. Hope you all enjoy the unofficial beginning of summer! We talk about activation energy, chemical reactions, and how it relates to motivation and your goals. We also talk about catalysts and how to make things easier! This week's song of the week is Mount Everest by Labrinth.  Support the show If today’s episode resonated, yo...

Hi everyone! Taking a little mid-season break for a couple of weeks. Hope you all enjoy the unofficial beginning of summer! This week we talk about how identifying as a champion/winner/achiever long before you reach your goal is helpful to achieving your goal. This week's song of the week is We Are The Champions by Queen. Support the show If today’s episode resonated, you’ll love my weekly ne...

Have you ever paused in the middle of pursuing your dream and wondered, “What am I doing?” This week, I explore that all-too-familiar moment of self-doubt, why your brain tries so hard to keep you safe (and stuck), and how you can embrace uncertainty to push through anyway. Listen for encouragement, insight, and the gentle reminder that your dreams are always worth another try — even when it feels...

Ever believed you were too old or stuck in your ways to learn something new? This week, I dive deep into the fascinating science of neuroplasticity — the brain’s incredible ability to adapt, grow, and rewire itself at any stage of life. Discover how embracing your brain’s natural flexibility can transform fear into confidence, struggles into strengths, and doubts into exciting possibilities. Want...

Life happens! Due to a jury duty summons, and some friends in town, I was unable to record a new episode this week -- so I'm choosing an audience favorite on downtime, since that felt most appropriate. See you next week! This week we discuss the importance of down time, and not scheduling every minute of your day with activity. The song of the week of Eminem's Lose Yourself. Support the...