Download: MP3 (109.6 MB)

Having problems changing your habits? According to one of the world’s leading experts on habit formation, James Clear, the problem isn’t you, it’s your system.

Bad habits repeat themselves not because you don’t want to change, but because you have the wrong system for change.

Atomic Habits - by James ClearMy friend, James Clear, has a new book out called Atomic Habits, and it is fantastic. I’ve been looking forward to this book for a long time, as it has been years in the making.

I was given an early copy of the book, and in today’s episode, I want to give you a sense of what’s inside.

We’ll only have enough time to cover some of the concepts in the first 25% of the book, but I’m confident you’ll get so many takeaways, you’ll pre-order the book before the show ends so you can read the whole thing.

Today’s title is derived from the tagline of the book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.

If you’re not already subscribed to James Clear’s newsletter, go fix that right now.

My favorite part about the book is it’s extremely grounded and easy to follow. This is not a boring textbook with abstract concepts. Every principle comes loaded with practical examples. With illustrations like brushing your teeth, putting on your running shoes, or kissing your partner good night, you’re never left wondering how to apply what you learn to your own life.

Best of all, the entire premise of the book is that tiny changes bring remarkable results. If building tons of new habits and completely changing your life sounds overwhelming, well, that’s because it would be! The good news is, you don’t have to completely change your life. You just need to get 1% better each day.

Highlights, Takeaways, & Quick Wins:
  • You do not rise to the level of your goals, you fall to the level of your systems.
  • Bad habits repeat themselves not because you don’t want to change, but because you have the wrong system for change.
  • You don’t have to completely change your life all at once, you just need to get 1% better every day.
  • Habits (both good and bad) involve four steps:
    • Cue
    • Craving
    • Response
    • Reward
  • To establish a good habit, make it:
    • Obvious
    • Easy
    • Attractive
    • Satisfying
  • To break a bad habit, make it:
    • Invisible
    • Difficult
    • Unattractive
    • Unsatisfying
  • Identity informs behavior (the goal is not to read a book, but to become a reader).
  • Every action you take is a vote for the person you wish to become.
  • Decide who you want to be and prove it to yourself with small wins.
  • Happiness is not about the achievement of pleasure, it’s about a lack of desire to change your state.