Essential Habits You Can Use Everyday
The High Performance Podcast
High Performance
4.8 • 4.7K Ratings
🗓️ 23 May 2025
⏱️ 19 minutes
🧾️ Download transcript
Summary
Today Jake and Damian break down why your habits matter more than you think. Did you know 43% of what you do each day is habit, not conscious choice?
That means nearly half your day is lived on autopilot. So where is your autopilot taking you?
This episode breaks down:
- Why tiny daily actions shape your entire identity
- How Sam Tomkins, James Clear, and Jo Malone use micro habits to stay sharp
- How to journal proof of your progress
- The 3 questions to ask yourself before any task
- And why folding your clothes well might just change your life
Damian and Jake dig into practical, science-backed tools you can use today to start living more intentionally—and performing at your best without burning out.
Plus: The start of Damian’s new series on Essential Habits drops Wednesdays in the feed. Make sure you’re subscribed so you don’t miss out.
Listen to the full length episodes referenced in this podcast:
Sam Tomkins: https://pod.fo/e/14cdef
Jo Malone: https://pod.fo/e/bbdc9
James Clear: https://pod.fo/e/16868c
Transcript
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| 0:00.0 | If you love high performance, next week's episodes are available early, exclusively, on our high performance app. |
| 0:06.6 | Out now, an emotional conversation with Newcastle and England striker, Callum Wilson. |
| 0:12.1 | Here's the truth. Your body is like an engine, and you need to keep it at its best day in, day out. |
| 0:17.7 | I mean, think of it this way. You wouldn't fuel a racing car on cheap fuel, |
| 0:21.5 | so why are you doing similar to your body? I take heights, vitals. I take them every single day. |
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... |
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