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

Description

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 of tools or acronyms, James explains how anchoring the changes you want to make in your identity and physical environment allows you to make desired changes quickly and ones that stick. Whether your goal is better fitness and physical health, productivity or mental health, you'll learn actionable, zero-cost protocols to build powerful and meaningful habits. Episode show notes: https://go.hubermanlab.com/mi0yht0 *Thank you to our sponsors* AG1: ⁠https://drinkag1.com/huberman Lingo: ⁠https://hellolingo.com/huberman Wealthfront*: ⁠https://wealthfront.com/huberman Joovv: ⁠https://joovv.com/huberman Eight Sleep: ⁠https://eightsleep.com/huberman Function: ⁠https://functionhealth.com/huberman *James Clear* Website: https://jamesclear.com Newsletter: https://jamesclear.com/3-2-1 Books: https://amzlink.to/az0enLjjDsO0c Atoms App: https://atoms.jamesclear.com MasterClass: https://www.masterclass.com/classes/small-habits-that-make-a-big-impact-on-your-life X: https://x.com/jamesclear Instagram: https://www.instagram.com/jamesclear Threads: https://www.threads.com/@jamesclear Facebook: https://www.facebook.com/jamesclear LinkedIn: https://www.linkedin.com/in/jamesclear *Timestamps* 00:00:00 James Clear 00:02:57 Common Habits, Tool: Habit Success & Getting Started 00:06:16 Make Starting a Habit Easier, Tool: 4 Laws of Behavior Change 00:10:18 Sponsors: Lingo & Wealthfront 00:13:26 Writing Habits, Seasons & Flexibility; Adaptability, Tool: Bad Day Plan 00:18:42 Consistency, Flow vs Grind, Master Showing Up, Learning & Practice 00:24:54 Chunking, Getting Started at Gym 00:28:01 Flow Don’t Fight, Dissatisfaction & Effort, Tool: Identity-Based Habits 00:34:10 Friction, Competition & Effort; Credentials 00:39:38 Make Effort Rewarding, Mindset, Tools: Previsualization, Emp