THA EP#09 - The Consistency Code: How Small Habits Create Big Results The Habit Architect podcast

What do fitness and habit-building have in common? Everything.

In the latest episode of The Habit Architect, host Michael Cupps sits down with CrossFit coach Kevin Wood to uncover the key principles that drive both physical and mental strength.
Kevin shares how structured training mirrors the process of building discipline, resilience, and consistency in everyday life.

From overcoming setbacks to developing a mindset of persistence, this conversation is packed with practical strategies for breaking through mental barriers and staying on track.

This Show is sponsored by TimeBandit.io

Check out our Live Show Events here: The Habit Architect Live Show
Subscribe to our Newsletter: The Habit Architect Newsletter

The Habit Architect

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THA EP#14 - After the Drink: Building Habits That Redefine Your Life 43:06

22 hours ago43:06

43:06

What does it take to feel more in control of your choices and routines? Whether you are looking to moderate or stop drinking, bring more intention into your day, or simply design habits that better reflect who you want to be. In this episode, Cupps sits down with Jonathan Hunt-Glassman, CEO and founder of Oar Health, to talk about how thoughtful habit design can support long term personal change. Jonathan shares his own story of rethinking routines and building a system that helps people make confident and sustainable choices in everyday life. They explore how structure, small wins, and accessible tools like medication can play a role in supporting change. If you are working toward better alignment between your drinking habits and your values, this episode offers practical ideas and encouraging insight. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#13 - Where Did the Day Go? Spotting and Stopping Time Wasters. 44:33

4 days ago44:33

44:33

Ever reach the end of the day wondering where the time went? In this episode of The Habit Architect, Michael Cupps and Reem Metawei dig into the hidden habits that quietly drain our focus like nonstop notifications, endless meetings, and mindless scrolling. They reveal how these distractions sneak in, what they’re really costing us, and how to take back control with simple intentional shifts. If you’re ready to stop feeling busy and start making real progress, this conversation is for you. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#12 - Joyful Habits: Crafting a Business That Doesn’t Burn You Out 45:25

12 days ago45:25

45:25

🎙️ On this episode of 𝘛𝘩𝘦 𝘏𝘢𝘣𝘪𝘵 𝘈𝘳𝘤𝘩𝘪𝘵𝘦𝘤𝘵, host Michael Cupps and co-host Reem Metawei are joined by business strategist and mentor Sophie Stardust to explore how intentional habits and simple systems can create space for sustainable success, with more clarity, calm, and joy. Sophie works with creative entrepreneurs and business owners to design habits that align with their values, energy, and vision. She shares how she moved from a chaotic, fast-paced approach to a more intentional rhythm that supports both her business and overall well-being. 💡 This conversation dives into the difference between routines that truly serve you and those that just look good on paper. From reducing daily overwhelm to creating a lifestyle that supports how you want to work and live, this episode is filled with honest insights and actionable strategies. ✨ Bonus: Sophie takes us behind the scenes of her recent 1,000km autorickshaw adventure across India with 54 other female founders—raising over £140,000 (and counting) for women’s education, health, and empowerment. 🎧 In this episode: ✅Designing habits that match your energy and values ✅ Building systems that bring clarity without complexity ✅ Releasing routines that no longer serve your growth ✅ Making space for ease, creativity, and joy ✅ Defining success on your own terms This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#11 - The Queen of Kings: Lead with the Habits No One Sees 39:17

29 days ago39:17

39:17

In this week's episode of The Habit Architect, host Michael Cupps welcomes Fiona Ross—known as the Queen of Kings—for a powerful conversation on habits, leadership, and identity. Fiona has built her reputation coaching high-performing male leaders to find clarity, confidence, and direction through intentional habit transformation. From the boardroom to personal breakthroughs, Fiona helps C-suite executives and founders unlock their best selves by focusing on the routines that truly matter. In this episode, she dives into the emotional undercurrent of habits, how men can reshape their inner narrative, and why sustainable success always starts from within. Whether you’re a leader seeking clarity or someone ready to break out of autopilot, this episode will give you a framework to create lasting change—one habit at a time. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#10 - Athlete to CEO: Habits That Drive Success and Adaptability 34:46

5 weeks ago34:46

34:46

In this episode of The Habit Architect, host Michael Cupps sits down with Marin Varvodic to explore his remarkable journey from professional sports to tech entrepreneurship. They delve into the habits that fueled his successful transition, the role of resilience in facing unforeseen challenges, and how adaptability can lead to innovation. Marin shares practical strategies for cultivating a growth mindset and the importance of continuous learning in personal and professional development. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

1
THA EP#09 - The Consistency Code: How Small Habits Create Big Results 38:48

6 weeks ago38:48

38:48

What do fitness and habit-building have in common? Everything. In the latest episode of The Habit Architect, host Michael Cupps sits down with CrossFit coach Kevin Wood to uncover the key principles that drive both physical and mental strength. Kevin shares how structured training mirrors the process of building discipline, resilience, and consistency in everyday life. From overcoming setbacks to developing a mindset of persistence, this conversation is packed with practical strategies for breaking through mental barriers and staying on track. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#08 - From Poised to Powerful: Master Leadership Presence 41:57

7 weeks ago41:57

41:57

Your presence speaks before you do. Are you making the right impression? Early in your career, technical skills can get you in the door—but it’s your professional presence, communication, and etiquette that set you apart. In this episode of The Habit Architect , Michael Cupps sits down with Julie Jones , an expert in business etiquette and executive presence, to break down the workplace habits every young professional needs to master. Julie shares the unspoken rules of leadership —how small shifts in how you show up, speak, and interact can make a huge difference in how you're perceived. From first impressions to handling tough conversations with confidence, she reveals the essential habits that help young professionals earn respect, build influence, and accelerate their careers . Whether you're just starting out, stepping into a leadership role, or striving to stand out in the workplace, this episode will help you build the skills to communicate with confidence, establish credibility, and set yourself up for long-term success. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#07 - Navigating the Unexpected: Resilience in Work & Life 30:33

8 weeks ago30:33

30:33

Major life changes, whether personal or professional, can shift our entire perspective. In this episode, Michael Cupps sits down with Emily Ackerman to explore the lessons she’s learned from stepping away from business development for seven weeks of maternity leave—and how returning with a new outlook has reshaped her approach to leadership, resilience, and success. Emily shares insights on navigating transitions, staying adaptable, and balancing high-performance careers with personal growth . Whether you’re leading a team, managing a business, or juggling multiple roles in life, this episode will inspire you to rethink what true success looks like. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#06 - The Success Symphony: Music & Mental Health Through Life’s Highs & Lows 45:58

9 weeks ago45:58

45:58

In this episode of The Habit Architect , host Michael Cupps welcomes Tabby Kerwin , a Mental Health First Aid Instructor, Performance Coach, and Music Educator who has built a life around resilience, balance, and personal growth. As a widow, single mom, and business owner , Tabby understands firsthand the challenges of managing work-life blend while prioritizing mental well-being. With a deep passion for both music and mental health, Tabby shares how the principles of music—rhythm, pauses, and harmony—can be applied to daily life to create sustainable habits, prevent burnout, and cultivate a mindset that supports success. Together, they explore: The Rhythm of Routine: How small, consistent habits lead to clarity, productivity, and progress. The Power of Pause: Why intentional breaks are essential for mental well-being and avoiding burnout. Harmonizing Life’s Demands: How Tabby balances single parenthood, running a business, and personal passions—while staying mentally strong. Join Michael and Tabby as they delve into the symphony of habits that help you orchestrate a more balanced and fulfilling life. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#05 - Mastering Your Priority Matrix A Conversation with Michael Cupps 43:09

10 weeks ago43:09

43:09

In this special episode, Reem interviews Michael Cupps to uncover the real meaning of a Priority Matrix and how it can revolutionize productivity. They’ll discuss how to effectively categorize tasks, eliminate distractions, and make better decisions that align with long-term success. This conversation also dives into habit-building strategies and mindset shifts that fuel productivity and ensure you’re always working on what truly matters. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#04 - Automate to Elevate: Using AI in Daily Priorities & Habits 49:00

11 weeks ago49:00

49:00

In this episode of The Habit Architect, hosts Michael and Reem sit down with Nandan Mullakara, CEO of Bot Nirvana and a leading expert in Intelligent Automation. They explore how incorporating AI into your daily routines can streamline tasks, reduce decision fatigue, and free up time for more meaningful activities. Nandan shares practical strategies and real-life examples of how automation can be a powerful tool in habit formation, helping you design a more efficient and productive day. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#03 - Designing Habits For Intentional Marriages 49:24

12 weeks ago49:24

49:24

In this episode of The Habit Architect, we sit down with Danielle and Russ West from IntentionalMarriages.net to explore the power of weekly check-ins in building stronger relationships. Discover how this simple yet intentional habit fosters open communication, deeper sharing, and effective conflict resolution, creating a foundation for lasting connection and trust. Whether you're seeking to strengthen your marriage or improve your communication habits, this conversation offers valuable insights for every relationship. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#02 - From Reputation to Results: The Key to Meaningful Customer Conversations 50:48

13 weeks ago50:48

50:48

How to Build Revenue Through Reputation The 2nd episode of The Habit Architect , hosted by Michael Cupps and co-hosted by Reem Metawei , featured Brandon Lee , the founder of Fist Bump , discussing the intersection of reputation and revenue. Brandon shared actionable insights into fostering trust, creating genuine connections, and implementing consistent strategies to drive meaningful results in sales and leadership. Key Takeaways: Consistency Builds Trust : Genuine interactions and consistent messaging foster lasting professional relationships. “Your human heart connects with theirs.” Know Your Audience : Regularly update your Ideal Customer Profile (ICP) to ensure messaging aligns with evolving needs. Avoid Cold Outreach Mistakes : Use a strategic mix of social media, email, and calls, as outlined in Brandon’s Prospecting Playbook . Lead with Self-Awareness : Personal growth helps leaders communicate effectively and build trust with their teams. Start Small : Focus on manageable habits, like time-blocking for prospecting, to create meaningful progress. Join the Conversation: What’s one way you’ve built trust in your professional relationships? How do you balance authenticity with professionalism in your communication? Why Subscribe to The Habit Architect ? Get weekly strategies for mastering habits, building trust, and aligning your actions with your goals. Hear from experts like Brandon Lee on how reputation drives results and how small, consistent steps can lead to meaningful change. Let’s turn reputation into results—one intentional habit at a time. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

The Habit Architect

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THA EP#01 - Welcome to The Habit Architect: Building Your Blueprint for Success 21:14

14 weeks ago21:14

21:14

Are you ready to design a life built on strong values, habits, and priorities? In the first episode of The Habit Architect , host Michael Cupps introduces his transformative framework for achieving balance and success. Drawing from his 25+ years in process improvement and his bestselling book, Time Bandit , Michael breaks down the essential components of building a fulfilling life using a house as a metaphor. Key Takeaways: Your Foundation: Values Just as a house needs a strong foundation, your life must be grounded in clear values. Michael challenges us to reflect on what truly matters and prioritize actions that align with those core beliefs. “Are your daily habits reflecting what you say you value most?” Your Structure: Habits Habits are the walls, plumbing, and wiring that sustain your daily life. Whether it's breaking bad habits or building new, productive ones, they shape how you function every day. “Habits aren’t just tasks—they’re the systems that sustain your goals.” Join the Conversation: What’s one habit you’ve built that reflects your core values? How do you handle chaotic days while staying true to your priorities? Why Subscribe to The Habit Architect? Get weekly insights on mastering habits, aligning with your values, and achieving balance in work and life. Plus, hear from experts on topics like mental clarity, relationship building, and physical health. Let’s build a life that stands the test of time—one habit at a time. This Show is sponsored by TimeBandit.io Check out our Live Show Events here: The Habit Architect Live Show Subscribe to our Newsletter: The Habit Architect Newsletter…

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Pushing Past Stagnation & Business Plateaus 30:21

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THA EP#09 - The Consistency Code: How Small Habits Create Big Results