Expert Interview: A Clinical Psychologist on Breaking Stagnant Cycles

We sat down with Dr. Aaron Blake, a clinical psychologist specializing in habit disruption and behavioral activation, to talk about how people can break long-standing patterns and reignite progress.

"Momentum is often a function of directionality—small, meaningful moves in one direction lower the energy cost of continued action." — Dr. Aaron Blake

Q: What stops people from making lasting change?

Dr. Blake: Fear of failure and an all-or-nothing mindset are huge barriers. People expect complete transformation overnight and become discouraged by normal setbacks. Also, cognitive load matters—when life is complex, initiating new behaviors takes extra willpower.

Q: How do you recommend starting?

Dr. Blake: Begin with values-based goals. Connect the behavior to a core value—family connection, curiosity, autonomy. Then design one micro-behavior that aligns with that value. The value provides motivation; the micro-behavior reduces friction.

Q: What therapeutic techniques are most effective for breaking cycles?

Dr. Blake: Behavioral activation is powerful—especially for people facing low mood or inertia. It’s about scheduling small, goal-oriented actions that gradually rebuild momentum. Cognitive reframing helps with catastrophic thinking, and exposure strategies can reduce avoidance of challenging tasks.

Q: How important is self-compassion?

Dr. Blake: Essential. People often punish themselves for setbacks, which paradoxically increases avoidance. Self-compassion creates an environment where learning and iteration are possible. Try treating yourself like a friend who is learning rather than a project manager grading failures.

Q: Any quick tools for readers to try?

Dr. Blake: Two practical tools: a weekly behavior contract (one micro-action, public commitment, and a recovery plan for setbacks) and a 5-minute vulnerability check-in where you ask: "What small step can I take today that aligns with my value?" The vulnerability check-in connects action to meaning.

Q: What’s an underrated lever for change?

Dr. Blake: Environmental design. Remove friction and add cues for desired behaviors. If you want to read more, keep a book by your bed and make a rule: five minutes before sleep. If you want to cook, prepare ingredients during the weekend so evening cooking requires less decision-making.

Closing advice

Dr. Blake: If you’re stuck, pick a 14-day experiment—one value-aligned micro-behavior and the simplest tracking method. Evaluate candidly after two weeks and iterate. Short experiments reduce fear and increase learning.

This interview condenses clinical wisdom into testable practices you can apply immediately. Thanks to Dr. Blake for sharing actionable frameworks grounded in therapy and behavior science.