Atomic Habits vs. New Year’s Resolutions breaks down why resolutions fail—and habits stick—through the lens of behavioral science. Ivona Bhadha guides first responder families through the habit loop and James Clear’s 4 Laws of Behavior Change: make it obvious, make it attractive, make it easy, and make it satisfying. You’ll learn why lasting change depends on social support and immediate rewards—and why every behavior actually makes sense for the person performing it. Practical, relatable, and eye-opening, this episode shows how to build habits that work with real life, not against it.

In this episode, I sit down with Dr. Gus Castellanos, retired neurologist, sleep specialist, and UMass-certified MBSR teacher, to explore his remarkable journey from medical practice, through addiction and recovery, to becoming one of South Florida’s most respected mindfulness instructors.

We discuss:

• how mindfulness builds resilience, supports recovery, and reduces stress
• his personal experience overcoming addiction through 12-step work and mindfulness practice
• how mindful awareness helps first responders and caregivers hold the delicate balance between responsibility for others and responsibility for themselves.
• practical strategies for nervous system regulation
• a simple transition practice to use at the end of the day before returning home

This episode highlights how mindfulness can create meaningful change within individuals and systems, from healthcare to first responders to our own daily lives.

A deeply human, grounded, and inspiring conversation.

Helpful resources:

More information on Gus, mindfulness recordings at: https://innerinmate.com/

“ Mindful Leader “- light guided mindfulness meditation to practice in the group 24/7: https://www.mindfulleader.org/meditate-together

In this episode, we sit down with Michael Herbert, author of The Recovery Roadmap: A Guide to Freedom and Adventure, to explore what it means to build a life in recovery that is honest, meaningful, and resilient. Michael brings over 35 years of experience as a recovery strategist, counselor, and interventionist — and he’s walked his own path through addiction, healing, and growth.

You’ll hear:

• The concept of “finding something appealing in abstinence and recovery” — asking the vital question: “Now that I’m abstinent, what energizes me? What makes my heart sing?”

• How to balance external guidance with inner knowing to create a recovery that truly fits you

• Why building self-trust is essential — learning to trust that you are okay and will be okay

• How to trust the recovery process, especially for those used to control (first responders, high-stress professionals)

• A reframed view of humility — not as weakness, but as strength: the strength to learn from everyone

• The power of “Just for Today” — focusing on the present, reflecting on what you gain by staying clean today and what you lose by going back

• Michael’s reflection on the idea of “Pay Day” — how recovery gradually increases your “pay” in physical, mental, emotional, relational, and spiritual health

Whether you’re in recovery, supporting someone who is, or working in the field of addiction and healing, this conversation offers grounded hope, practical wisdom, and fresh perspective.

• 🌐 Michael Herbert’s Website: coachmichaelherbert.com

• 📘 Book: The Recovery Roadmap: A Guide to Freedom and Adventure — available through major booksellers and on Google Books

• 🧭 Free Recovery Guide Companion: coachmichaelherbert.com/recovery-guide