The Power of Habit: Small Changes, Big Impact

Sometimes the smallest routines carry the biggest weight. In this episode, you’ll hear a personal story from Fri's second tour in Iraq—how one consistent habit kept him grounded when everything else felt like chaos, and how fast things fell apart when he got home. If you’ve ever felt stuck, overwhelmed, or like you’re slipping into bad patterns, you’re not alone. We’ll break down the real difference between bad habits and signs of depression, how they feed into each other, and what it means to rebuild when you’re too drained to even start. You’ll learn: How depression and bad habits form a loop that keeps you stuck Why small actions—like cleaning one corner or walking for two minutes—matter What keystone habits are and how they can shape your identity How structure and environment play a bigger role than motivation If the big picture feels too big, this episode is your reminder: you don’t have to fix everything today. Just start with something small. Start where you are. 📚 References Used in This Episode: Clear, J. (2018). Atomic Habits. Avery Publishing. Duhigg, C. (2012). The Power of Habit. Random House. Yin, H. H., & Knowlton, B. J. (2006). The role of the basal ganglia in habit formation. Neuron, 7(6), 464–476. National Institute of Mental Health. (2023). Major Depression Statistics. www.nimh.nih.gov American Psychological Association. (2020). Stress in America 2020. www.apa.org