I want to go to another one of my guests here on London Real named James Clear.

He's got a great book called Atomic Habits. Been a very popular show here on London Real.

And James has a very simple assessment. He says if you can get 1% better every week,

it might not feel like much.

I mean, imagine if you could do,

if you could go to the gym and work out 1% harder

or eat 1% less sugar, you'd be like, oh, that's not very impressive, or wake up 1% earlier.

You'd be like, that's nothing, Brian.

What if you did that 52 weeks in a row and that compounded?

Well, pretty soon you've just got a 70%

improvement on what you've done in a year. Most people would never ever get that

in our entire lives. So small incremental changes can make a big difference.

Also, James breaks down the whole way that we form habits and once you understand that it starts from a cue,

which goes to a craving, which goes to a response which then provides a reward if you can break

this cycle you can break your own bad habits and I've been doing this with myself

for the past five years and I think it's important for you to do the same. This is

James going into detail more about some of this habit forming protocol.

And the idea and there's you know a hundred years of behavioral psychology research behind this that if you show someone the right cue and they take an action and then you follow it with a reward you can train them to do that thing whenever the cue arises again whenever the stimulus happens.

So if whenever the light in the lab turns on, the monkey gets a squirt of juice, then it knows

whenever the light is on I should go go over and, you know, put my mouth

underneath the nozzle to get some juice or whatever.

Interesting, you bring that up because there's a book called Alan Carr's easy way to stop smoking.

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