James Clear on Compounding Nature of Habits (Part 2)

The One You Feed

Eric Zimmer

Education, Self-improvement, Religion & Spirituality, Health & Fitness, Buddhism, Mental Health

4.6 • 2.5K Ratings

🗓️ 31 December 2021

⏱️ 34 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

James Clear is the author of Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones. His work has appeared in The New York Times, CBS This Morning, Time, Entrepreneur, and he has taught in colleges around the world. James is also the creator of the Habits Academy, the premier training platform for organizations and individuals that are interested in building better habits in life and work.

In Part 2 of this interview, Eric and James discuss more specific ideas and concepts for establishing good habits and eliminating bad habits.

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James Clear and I Discuss the Compounding Nature of Habits and…

His book, Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones
Habits are a response to the physical cues in our environment
Learning to make it obvious or reduce friction when trying to create good habits
Habit stacking and priming your environment for success
Clarifying the action: “After _____, I will _____”
Getting specific with your actions (when, where)
How social environment affects the attractiveness of habits
Making habits easy and convenient
The two-minute rule for establishing good habits
A habit must be established before it can be improved
Optimize for the starting line rather than the finish line
Make it satisfying – how positive emotions cultivate good habits and negative emotions destroy them
Bring the long-term consequences into the short term
Reinforcing your identity by your actions

James Clear Links:

James’s Website

Twitter

Instagram

If you enjoyed this conversation with James Clear, you might also enjoy these other episodes:

James Clear (2015)

Tiny Habits for Behavior Change with BJ Fogg

See omnystudio.com/listener for privacy information.

Transcript

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0:00.0	Happy holidays, everybody! In case you're just recently joining us or however long you've been a listener of the show,
0:06.0	you may not realize that we have over seven years of incredible episodes in our archive.
0:10.8	We've had so many wonderful guests that we've decided to hand-pick a few of our favorites during this holiday season as we have some time off,
0:18.3	and these may be new to you, but if not, they are certainly worth another listen.
0:22.5	We hope you'll enjoy Part 2 of this two-part series with James Clear.
0:27.5	If I leave the phone in another room, then I never go get it in the morning,
0:31.5	which is always so funny to me because I never wanted it enough to put in 45 seconds of work.
0:44.5	Welcome to the One You Feed!
0:46.5	Throughout time, great thinkers have recognized the importance of the thoughts we have,
0:51.0	quotes like garbage in, garbage out, or you are what you think, ring true,
0:56.5	and yet for many of us our thoughts don't strengthen or empower us.
1:00.5	We tend toward negativity, self-pity, jealousy, or fear.
1:05.5	We see what we don't have instead of what we do, we think things that hold us back and dampen our spirit.
1:11.5	But it's not just about thinking, our actions matter. It takes conscious, consistent, and creative effort to make a life worth living.
1:19.5	This podcast is about how other people keep themselves moving in the right direction, how they feed their good wolf.
1:37.5	People often ask me what podcasts I listen to, and one of the ones that I absolutely love is the Bean Well Podcast.
1:45.5	The host Rick Hansen is one of the wisest people I know has been a guest a couple times, and he's joined by a son forest.
1:51.5	And they are delightful together. Each week they explore the practical science of lasting well-being.
1:57.5	Sometimes they do this with conversations with each other, and sometimes they have on world-class guests.
2:02.5	But it is always insightful. And they teach you how to build reliable inner strengths, overcome your challenges, and get the most out of life.
2:10.5	There's a lot of shows out there about how to build a better life, but very few of them are as enjoyable, wise, and often funny as this one is.
2:19.5	So listen to Bean Well, wherever you get your podcasts.
	...

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