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Discipline Expert: The Habit That Will Make Or Break Your Entire 2026! James Clear

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Discipline Expert: The Habit That Will Make Or Break Your Entire 2026! James Clear

The Diary Of A CEO with Steven Bartlett

2025/12/11
The Diary Of A CEO with Steven Bartlett

The Diary Of A CEO with Steven Bartlett

2025/12/11
OverviewShownoteHighlightsTranscriptChaptersPins

Shownote

Ready to make habits that stick in 2026? Atomic Habits author JAMES CLEAR reveals the science behind building lasting habits, breaking bad ones, and how 1% improvements transform your entire life! James Clear is a #1 international bestselling author and ...

Highlights

Building lasting habits isn't about willpower or grand gestures—it's about designing a life where good behaviors become inevitable and identity-driven. This conversation dives into the science of small changes and how they compound into transformative results.
00:00
Habit-building involves Cue, Craving, Response, and Reward.
07:27
The biggest hurdle for consistency in habits is whether one is interested, engaged, and having fun.
10:21
Bad days are more important than good days because they build real consistency
14:06
Mastering the art of showing up is more important than immediate performance.
16:15
Feeling progress is motivating, but high expectations can derail habits
18:18
Most life decisions are like hats and haircuts, not tattoos, but we treat them as permanent.
20:59
Stories where people become the type of person they want to be matter most.
22:29
Habits are the compound interest of self-improvement
24:49
Winners and losers often have the same goals; systems are what differentiate them
27:28
Winners and losers have the same goals; what matters is the system behind the results.
28:14
One should love the process and lifestyle to be happy while achieving milestones
28:58
One can be satisfied at every stage of growth while still being encoded to grow, like an oak tree.
31:31
Comparison is a teacher of skills when narrow and a thief of joy when broad.
34:37
Working harder has limits; focusing on the right thing yields exponential results
38:28
Life has seasons; you can't be excellent at everything at once.
41:13
Starting a business in your twenties makes later success easier
42:02
The 66-day rule for habit formation is unreliable as the time varies widely.
46:19
Repeating a habit reinforces one's identity as the type of person who does it.
46:58
Every action is a vote for the type of person you wish to become.
49:04
Saying someone is a kind person makes them act kinder than praising a kind act.
50:26
People are poor at living in contradiction when their identity is threatened.
51:15
To build better habits, join groups where desired behaviors are the norm.
53:19
To build desired habits, prime your environment so your desired behavior is normal
56:09
Most of the time, it's not about removing people but creating environments where positive habits can grow.
1:01:09
LinkedIn ads offer the highest B2B return on ad spend.
1:01:33
Use your current position to build new advantages instead of complaining.
1:03:32
Good habits make time your ally; bad habits make it your enemy
1:11:13
The best and worst decisions in life are related to people
1:11:36
Motivation often comes after starting, so scale down tasks to make them easy to begin.
1:13:29
Choose to emphasize the empowering version of events without ignoring reality.
1:18:35
Feeling progress at work significantly improves daily well-being, according to a Harvard Business Review study.
1:20:58
The paperclip system turned sales calls into a visual game of progress.
1:23:55
All habitual behaviors follow the cycle: cue, craving, response, reward.
1:32:07
Fitness blockchain uses social accountability to reinforce all four laws of behavior change
1:35:25
Immediately rewarded behaviors are repeated; punished ones are avoided.
1:36:25
Bad habits cost in the future; good habits cost now.
1:37:52
Becoming aware of habits can change them, as shown by food journaling studies.
1:40:36
Habit stacking means doing a new habit right after an existing one.
1:45:10
The body operates on a finite energy budget each day
1:54:30
The secret to winning is learning how to lose and recover.
2:05:29
Atomic habits are tiny changes that, when compounded, create powerful results.

Chapters

Intro
00:00
What Atomic Habits Taught Us About Human Behavior
03:00
A Great Way to Stick to Your Habits
05:14
Create the Conditions to Succeed
07:50
The 2-Minute Rule: The Most Important Habit-Building Tip
11:44
Small Steps That Lead to Big Progress
16:01
Don't Waste Time: Hats, Haircuts, and Tattoos Framework
18:18
The Most Impactful Story from the Atomic Habits Community
20:59
The Difference Between a System and a Goal
22:29
How to Create Systems to Achieve What You Want
24:49
Winners and Losers Have the Same Goals
27:17
Can Goals Make You Unhappy?
28:13
Do You Need Dissatisfaction to Stay Driven?
28:54
How Detrimental Is Comparison to Others?
31:26
Which Habit Should You Start With?
32:23
The Most Overlooked Things About Habits
35:39
Big Life Changes
37:44
The 4 Burners Theory: You Can't Do Everything
38:28
Sequencing Your Life: When to Do What
41:13
Does It Really Take 66 Days to Form a Habit?
42:00
Why Habits Get Easier Over Time
43:58
How Habits Reinforce Your Desired Identity
46:58
The Importance of Identity in Habit Formation
49:04
What Is Cognitive Dissonance?
50:26
How Social Bonds Shape Our Self-Perception
51:15
Why Your Environment Matters
53:12
Cutting People Off from Your Life
56:07
Creating a New Context for New Behaviors
56:48
Advice for People Who Feel Stuck in Life
1:01:33
Why Getting 1% Better Every Day Works
1:03:31
The #1 Factor for Opportunities in Business and Life
1:08:53
How to Be Confident
1:11:36
What to Do If You Think the World Is Against You
1:13:23
Scale Down Habits for Psychological Momentum
1:16:13
Why Habit Trackers and Streaks Matter
1:20:58
The Habit Formation Cycle
1:23:48
The 4 Laws of Behavior Change
1:25:47
How to Break a Habit
1:33:23
What If a Bad Habit Feels Good in the Moment?
1:36:25
Use the Habit Scorecard to Shape Your Habits
1:37:52
What Is Habit Stacking?
1:40:36
How to Manage Your Energy Levels
1:45:02
Ads
1:47:37
How To Be Consistent At Anything
1:49:15
You Need This Mentality Shift
1:56:10

Transcript

James Clear: You've written one of the best-selling books in history about habits, because people always need more practical help with implementing their habits. And I have different strategies and different tools to stick, including one principle that is ...