{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Alcohol Minimalist: Mindful Drinking & Behavior Change","title":"Think Thursday: The Hierarchy of Competency","html":"","width":"100%","height":180,"duration":1234,"description":"\nIf you've ever thought, “I know what to do—why am I not doing it?”, this episode is for you.\nIn this Think Thursday edition of the Alcohol Minimalist podcast, Molly breaks down the Hierarchy of Competency, a science-backed framework that explains why sustainable behavior change can feel frustrating—and why that doesn’t mean you’re doing it wrong. From the origins of the model in the 1970s to how neuroscience confirms its relevance today, you’ll discover a practical roadmap for moving from struggle to sustainability.\nTo bring this to life, we follow the fictional story of Mary, a woman who wants to build an exercise habit after years of being sedentary. As Mary progresses through the four stages—from Unconscious Incompetence to Unconscious Competence—you’ll see how this framework applies to any change you're working on, including drinking less, improving your mindset, or adding healthier habits to your routine.\nYou'll walk away understanding:\nThe 4 stages of the Hierarchy of Competency and why each one matters\nWhat neuroscience tells us about habit formation and identity change\nHow to identify which stage you’re in—and how to move forward\nWhy struggle is not failure—it’s a necessary step on the path to peace\nIf you're trying to change your relationship with alcohol, shift your mindset, or add a positive habit to your life, this episode will help you stop shaming yourself and start supporting yourself like a learner—not a perfectionist.\nWhat You'll Learn:\nWhy “I know better, but I’m not doing better” is not a personal flaw\nHow the Hierarchy of Competency explains the emotional rollercoaster of change\nWhat behavior change research and neuroscience (including BJ Fogg and Lally et al., 2010) reveal about how long it really takes to form habits\n5 clear action steps you can take this week to keep moving forward\nResources + Mentions:\nThe Hierarchy of Competency model (originally attributed to Noel Burch, Gordon Training International)\nResearch on habit formation by Dr....","thumbnail_url":"https://img.transistorcdn.com/zu3PtA3XzNKb2qSH95OKvfAaoixqds182Hao41kpkws/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wZjY5/NjVmY2Y2MGQ0NmMx/NGNiMzdiZGY0OTMz/OWQzMy5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}