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Best Ways to Build Better Habits & Break Bad Ones | James Clear

Overview

Shownote

Highlights

Transcript

Chapters

Pins

Best Ways to Build Better Habits & Break Bad Ones | James Clear

Huberman Lab

Jan 05
Huberman Lab

Huberman Lab

Jan 05
OverviewShownoteHighlightsTranscriptChaptersPins

Shownote

James Clear is an expert on behavioral change and habits and the author of the bestselling book Atomic Habits. We discuss the best ways to build new healthy habits and end bad ones without relying on motivation or willpower. Rather than list off categories...

Highlights

In this insightful conversation, James Clear dives into the science and psychology behind habit formation, moving beyond willpower to explore how identity, environment, and small consistent actions shape long-term behavior change.
02:58
Most habit problems are about making it easier to start or sticking with the habit.
08:40
Make habits obvious by priming the environment with cues that trigger action.
18:01
Bad workouts where you show up matter more than great ones missed.
23:50
The brain learns habits constantly; the key is whether you can design and control them.
27:14
Effort can be its own reward when starting habits.
32:36
Every action is a vote for the type of person you want to become.
38:52
The focus should be on whether ideas are right rather than one's degree.
39:44
The brain learns best through friction and failure, not comfort.
49:00
The best students are willing to self-test and face the discomfort of being wrong in low-stakes situations.
1:00:39
Being in nature exposes one to infrared light from greenery, which can charge mitochondria
1:12:04
Identity should evolve; clinging to it can block growth.
1:20:16
The 'imaginary they' in your head is fictional—realizing this frees you to move forward.
1:28:59
Only a few pieces of content stand the test of time.
1:37:12
Regularity leads to entrainment, like waking up before the alarm due to cortisol response
1:38:22
Workouts provide post-exercise clarity that kickstarts the day
1:50:48
To learn, wander widely; to achieve, focus.
2:00:20
Phone use is more of a reflex than a dopamine-driven behavior
2:06:31
Making habits unattractive requires either a rapid identity change or slow reinforcement of a new self-image.
2:18:05
People don't miss happy hour but suffer its consequences
2:21:01
Every moment is a stimulus that shapes us mentally and physically
2:30:56
The Atomic Habits daily calendar helps track one habit per day with a simple, visual format.

Chapters

James Clear
00:00
Atomic Habits
01:10
Common Habits, Tool: Habit Success & Getting Started
02:57
Make Starting a Habit Easier, Tool: 4 Laws of Behavior Change
06:16
Sponsors: Lingo & Wealthfront
10:18
Writing Habits, Seasons & Flexibility; Adaptability, Tool: Bad Day Plan
13:26
Consistency, Flow vs Grind, Master Showing Up, Learning & Practice
18:42
Chunking, Getting Started at Gym
24:54
Flow Don’t Fight, Dissatisfaction & Effort, Tool: Identity-Based Habits
28:01
Friction, Competition & Effort; Credentials
34:10
Make Effort Rewarding, Mindset, Tools: Previsualization, Emphasize Positives
39:38
Sponsors: AG1 & Joovv
45:59
Reflection & Learning, Tool: Self-Testing; Perfectionism, Tool: Curiosity
48:56
Striving vs Relaxation, Balance, Tool: Turn On/Off; Hiking, Nature Reset
55:18
Identity & Professional Pursuits; Choosing New Projects; Clinging to Identity
1:04:20
Sponsor: Eight Sleep
1:14:24
Criticism; Identity & Growth
1:15:42
Failure, Identity, Sports, Tool: Rebounding & Reaching; Public Failures
1:21:47
Daily Habits, Tools: Day in Quarters; Never Miss Twice; Meal Timing
1:30:03
Daily Habit Timing & Sequencing, Tool: Mindfully Choose Inputs
1:38:22
Creativity, Specialization vs Generalization; Books
1:45:37
Sponsor: Function
1:51:31
Habits & Context, Environmental Cues, Tools for Minimizing Phone Use
1:53:18
Bad Habits, Checking Phone, Tools for Breaking Bad Habits
2:02:01
Physical & Social Environment, New Habits, Tool: Join/Create Groups
2:08:21
Family, Habits; Kids & Parenting, Tools: Stimulus; Good Conditions
2:18:40
Impact of Habits, Habits as Solutions; Upcoming Projects
2:26:05
Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
2:32:45

Transcript

James Clear: Habits are solutions to the recurring problems in our environment. Let's say you get done with a long day of work. You come back, you're kind of exhausted. That happens, you know, frequently. It's a recurring problem that you face. How do you ...