In this episode, Dr. Kyra explains the role of the habenula, the small but powerful brain structure that shapes our moods, our habits, and the moments we suddenly lose motivation—even with practices we care deeply about.
Together, we explore how subtle expectations, perfectionism, and everyday “micro-failures” can shut down our desire to keep going, and why adopting an iterative mindset can transform the way we grow, learn, and navigate our lives. We also talk about journaling as a tool for self-awareness and sovereignty, and how it helps us understand our inner narratives, track our patterns, and gently re-enter habits that once felt overwhelming.
About Dr. Kyra Bobinet
Kyra Bobinet, MD-MPH, is a physician, public health leader, and behavior change designer focusing on tranquility, transformation and healing to build optimal health and fulfilling, meaningful lives. She is the author of the best-selling book Unstoppable Brain: The New Neuroscience That Frees Us From Failure, Eases Our Stress, and Creates Lasting Change. A keynote speaker, live presenter, and podcast guest, Dr. Bobinet addresses topics such as behavior change, self-care and personal growth for high-influence leaders, and what long-term neuroscience research reveals about habits and lifestyle change.
This Episode’s Journaling Exercise
One of the biggest themes Dr. Kyra returned to again and again is this: iterators never fail. Iteration—not perfection—is what keeps us moving, learning, and growing.
This exercise is designed to help you notice where your habenula may be shutting things down, and how an iterative mindset can gently reopen possibility. Take these prompts one at a time. You don’t need long answers, just honest ones. Click each link to answer the prompt in Day One.
Where did I feel even a small flicker of “failure” today?
This could be obvious or subtle. A moment you ignored a need, rushed yourself, slipped on a habit, or judged yourself. Just name it without blame.
What expectation did I bring into that moment—spoken or unspoken?
What did you think “should” have happened? What ideal were you comparing yourself to?
What is this moment trying to teach me?
Instead of asking “Why did I fail?” try: “What is this teaching me?” This question neutralizes the habenula and opens the door to curiosity.
What tiny iteration could I try next time?
A smaller step. A gentler definition of success. A different way of approaching the same moment. Remember: iteration isn’t about doing more. It’s about shifting how you do it.
💡 Have an idea for the Day One podcast?
We’re always looking for new topics and inspiring guests to feature! If you have a Day One journaling-related idea or know someone with a great story to share, we’d love to hear from you. Submit your suggestions at dayoneapp.com/podcastideas.
