How To Build Awesome Habits: James Clear | Rich Roll Podcast

James Clear is an author, speaker & expert on behavior change whose work has been used by teams in the NFL, NBA, and MLB. He is the author of NYT bestseller Atomic Habits. This is a powerful conversation on overcoming bad habits and adopting good habits with staying power.
Enjoy!
✌🏼🌱 - Rich
JAMES' BOOK: ATOMIC HABITS
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JAMES CLEAR
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FILMED BY BLAKE CURTIS
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Hi I'm Rich Roll. I'm a vegan ultra-endurance athlete, author, podcaster, public speaker & wellness evangelist at large. But mainly I'm a dad of four. If you want to know more, the NY Times wrote some nice things"
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1:15:34 - Importance of momentum
1:17:26 - Negative momentum
1:18:52 - Signals of progress maintain momentum
1:23:46 - Strategies to break bad habits
1:37:03 - Figuring out ways to feel successful in the moment for building good habits.
1:38:47 - Habit tracking
#richroll #jamesclear #atomichabits

[@mustafabaris9681]

Last year I got rid of my bad habits ( Quit alcohol and coffee ) and implemented good habits ( get up at 5.30 am each day , hit the gym , start doing intermittent fasting , start meditation , finish 2 books a week , keep a journal in which I write certain ideas , goals , ext .. ) And I have been able to do all this in ONE year , NEVER needed willpower or motivation , but did it through identity shift and been very consistent. At age 43 , I feel like I am sitting on top of the world ..!

[@baranozcan4383]

Tebrikler Mustafa ! Umarım bu zamanlarda da alışkanlıklarına devam edebiliyorsundur.

[@mustafabaris9681]

@@baranozcan4383 Evet Baran .. Alışkanlıklara aynen devam .. 👍👍

[@xjameslove44]

nice dude

[@amrit5679]

I am unable to get up early , how u did that can u help please

[@mustafabaris9681]

@@amrit5679 you need to identify the reasons why you can’t get up early .. I can help you but I need to know more first .. It could be many reasons why people can’t get up early especially if you go to bed late you won’t be able to get up early because your body needs sleep , at least 7 hours a day .. The key to getting up early is to go establish a routine of going to bed early ..

[@jyotiwelry]

This CD is very calming kzbin.infoUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq the first meditation focuses on breathing, the second guides you through the Buddhist metta bhavana--loving kindness to all, and the third is a meditation to be used when walking. him is originally from Scotland, so there is a little accent to his voice, but it is very soothing and not at all distracting. If you are a beginner to meditation, this CD will walk you through all the steps of relaxing and breathing as well as sending out the positive thoughts of love and kindness that will be returned to you. We have several CD's, but this one is a favorite that we choose most often.

[@kybzhen]

4 stages (laws) of habits: 9:09 20:05 37:19 1. Cue (Make it obvious, Exposure) - For bad habits, make it invisible. If you cut out the stimuli, then the bad habit loop will not happen. Raw data. Example: Flossing, place the floss close-by. 2. Craving (Make it attractive): prediction, interpretation on how we should act. 4:30 , 10:30 For bad habits, make it unattractive. 50:19 When you interpret a behavior as attractive then there is reason to perform an action. Sometimes it is depending on the people we are around. 3. Response (Make it easy) : Interpretation of the reward. For bad habits, make it difficult. 59:32 Convenience, we leave the phone in a separate location. Get them to work for you. Example: garden hose, if we want more water unfold the bend, and let water flow through naturally. Sustainable gentle solution. Prime your environment to make your default reaction easier. 4. Reward (Make it satisfying) make it your identity, habit tracking 22:42 For bad habits, make it not satisfying. 1:14:00 reinforcement of your identity. Behavior that are immediately rewarded gets repeated. How quickly you feel good. 1:30 Define: Habit: Behavior repeat enough times to be automatic. Be aware of those habits. 3:11 Habits is the physical manifestations of your psychological make-up, conscious/unconscious mind. 5:00 Habits is a way to adapt to an environment, and solving a recurring problem. 6:18 Behavior psychology, BF skinner. cognitive psychology: it is not just about cue and rewards, but also the mindset and psychological process (the internal process). 9:23 Contextualize the cue, helps clarify what the reward, why important? Perceive value motivates you to act. Actual value motivates you to repeat. example: buying on Amazon. 11:52 Every behavior is driven by a change of state. Example: eating doritos, using phone --> not be bored, change that state. You didn't get out of the womb with a desire to check Instagram. 13:00 Habits dictate our experience as humans. 14:27 Life mantra: suffer a little bit more 15:00 It is easy to theorize, but we need to be actionable. 16:00 We write the book we need ourselves. When he write about habits, it is to learn about it and improve. 18:16 The outcomes are the manifestations that precede your habits. Habits are the ways you embody your identity. 21:25 All behaviors serve you in some ways. Example: Donut, going to the gym. 23:40 Bad habits does not serve you in the long run; good habits serve you in the long run. Should we remove the judgment of habits? In order to be aware of your habits, then you need to think about it and compel yourself to change. There are habits that serve you and some that are not in the long term. Example: smoking. 27:35 Analysis paralysis: overthink too much, but we need to take actions. Motion vs. action. Action will deliver the results, but motion is only related. Example: going to the gym and train vs. talking to the trainer. 29:10 True behavior change is identity change. Reinforce that identity that you want. It is all about the process and journey. How do I become the person that embodies this every day! Small habits. 31:24 Every great achievement is about the tiny little non-sexy things we do every day. Habits are the foundation for mastery. 33:10 Example: Lebron, automate everything 33:00 Free Solo, he is master rock climber: kzbin.info/www/bejne/q6O1h41qiLxqjbc He runs it so many times they can just automate it and do it on the fly. Olympians work for 4 years to shave off 200th of a second. 39:28 The best ways is to change the environment so it is conducive to healthy choices. Reimagining the landscape. Structural systemic changes. Example: Six pack of beer, put it in the back of the fridge so you don't see it. 41:26 True addiction: many of these tips might not work for them. Need a different approach. Addiction: behavior that is on repeat even though we know it is not good for us. Satisfy the craving, but doesn't help in any other way. 44:33 Surrender, and understand that I need to let go. Determination and grit didn't work against true addiction. Isolated him for other people. The strategy might help with the denial. 46:00 The biology of bad behaviors. TMS machine, magnetic stimulation for the brain. Prefrontal cortex, area for addicts is deactivated, when craving arises we have trouble resisting. 51:00 Tribes: what does it mean? The community we are part of, the shared expectations to be part of the group, when you have friends there, the habits that aligned with it are attractive. Join a group where you desire behavior is the norm behavior. Surround yourself with the people that reinforce that. Asking people to change their habits is asking them to change their tribes. 54:53 Facts change our lives: we need to have some reasonable based-lines, people hold belief because it helps them belong. 56:30: NYU research, the importance of punishment and consequences. Fear consequences change people in short run. But for long run, you need lasting reward. Example: Gym that pays you back if you attend the gym. Thomas Frank (Colorado), waking up early, created a twitter post that if he didn't get up then he will pay people $25, he will wake up at 6 am. Tim Ferrell similar example. 1:04:10 You want to make it automatic (brainless) to make it easy for you. 1:04:56 Cell phone: it becomes so addictive. 1:05:00 Minimalism: Having the optimal number of things, not just not having things. 1:07:00 Capitalism: designers to lay out casinos, airports so we can spend more money. Example: KZbin, steve jobs didn't let his kids have IPAD. 1:08:00 Two minute rule: Scale it down, make it simple. Mastering the art of showing up. A habit needs to be established before we can improve it. Make it as easy as possible to get started. Optimize the starting line instead of the finish line. You have to standardize before you optimize. 1:11:00 We tend to overestimate what we can do in short term, but underestimate what we can in long term. It often leads to burnout. Example: heating up a ice-cube. 32 degrees, the ice cube will melt. 1:13:50 This is about identity, this is who I am. 1:15:00 Momentum: how important is it? Objects that stays in motion stays in motion. Never miss twice in a row. Missing once is a mistake, missing twice becomes a habit. 1:18:00 Light: the room is dark, I want it to light up, turn on the switch, then lights is on. (example). Video games are great with this as well. 1:21:20 Pokemon Go reference "It got people to walk a lot, but it wasn't an exercise app at all." Make it attractive, join a tribe that adopts that identity. 1:31:26 As the good habits form, it crowds out the bad ones. 1:31:00 Keystone Habits: Exercise, Visualization, Daily Walk, Meditation, Budgeting (pay off debt) 1:37:20 Make it satisfying (example: chewing gum). 1:40:00 Temptation bundling: example of going to the gym while watching Game of Thrones. incentivize your behavior with another habit. Be willing to experiment. 1:42:17 You need to experiment, and do what works for you. 1:42:34: Goals are useful for a sense of direction, but we should focus on the system and process. Problems with goals is that are not sufficient. 90% of the time should be thinking about the process. 1:48:00 Identity has a permanence to it. 1:50:33 The problems of good habits, as we get better it becomes our comfort zone, we need to find ways to keep growing. 1:52:29: Two minute rule, get it started, optimize for finish line. All or nothing mentality, get back on track as quickly as possible. Identity and casting votes for the person who you want to become. Social environment: stick to the environment with the people around you. 1:55:01 Takeaways to get started: (1) Mindset shift: Try to find a way to get 1% better every day, habits are easy to overlook because they don't seem like very much. It is once it is compounded that you can see it fully apparent. If you understand that concept, then you can understand how your habits shape you. (2) Apply the 2 minute rule, scale it down to the 2 minutes of the behavior. How do you automate the beginning of the behavior. Take small steps. 1:58:47 Genes and habits: the genes seems like a fix characteristics, the applicability of your genes is highly on context. Example: Introversion/Extroversion. Agreeableness. Consciousness. 5 traits of personality. Understand yourself, then you can find habits that fits you better. What suits us best in our predispositions. Example: Michael Phelps. Where you can handle the pain? 2:07:00 Habits is the compound interest of self improvements. jamesclear.com/

[@simonerandall4741]

Thank you for your incredible notes 🤍

[@awgharris]

Incredible summary. Thank you.

[@qf6894]

Somebody please sticky this to the top.

[@ravijangrax]

You're A LEGEND 💓

[@eugenberzani1216]

Thank you Bai Zhen!!!

[@CoreenMazzocchi]

"Every action you take is a vote for the type of person you believe that you are." Yes!

[@serjanburlak2736]

YES! that was my highlight too!

[@serjanburlak2736]

@Objectif Truth every action is like a brick that builds your architecture.

[@ImagineFreedom]

That is a good quote. I am very interested in building good habits and I also made a video where I talk about a trick I use to build good habits or drop bad habits. Feel free to check it out: kzbin.info/www/bejne/p4OkmYmja7FkoLc

[@jasonhouston1204]

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[@rarcurtin]

27:50 Motion v. Action great reminder talking vs. doing

[@tubevalve8366]

Compared on ego driven podcasts of many others on the internet this interview is pure gem. Rich and James are true gentlemen, no ego trips here, lot of smart mind and good manners. Kudos to both.

[@levyschultz6589]

Better than any Joe Rogan podcast. Way to much ego and the host out talks the guest.

[@Dr.RBZultrarunningnewbie]

@@levyschultz6589 I agree

[@tatianalozano8369]

@@Dr.RBZultrarunningnewbie 0

[@tbpp6553]

@Jak Kaj Man I miss JRE on KZbin!

[@kewli7344]

I try to apply this. I don't say to myself "oh my god, this house is so dirty and messed up, i have to clean everything." instead of that, i try to become that kind of person, that, "whenever he uses something puts it back immidiately, whenever he sees some garbage, he threws it in the trash immidiately,... I feel really a little bit proud of me, everytime i do something small. And now i want this feeling more and more...

[@Learna_Hydralis]

Studying neuroscience & then listen to James Clear who doesn't have a Ph.D. make me realize that his ideas is science based, honest & accurate.

[@semette]

This book has changed my life. I have always been focused on the goal. When I reach that goal, it doesn't fill me and I don't know how to sustain it. This guy changed the way I view things. I started trying to identify and because my ego is strong it worked very quick. For example, instead of saying I want to lose 10lbs, I said to myself : " I am an athlete". Then I started identifying as one, i.e. starting to take care of my health, starting checking what I eat, started doing a lot of sport. I now run everyday, I do calisthenics and I have lost 17lbs in 2 months. The funny thing is I didn't even pay attention, because it's normal to be in shape when you are an "athlete". I am just focusing on doing things that makes me an "athlete" and the results naturally follow.

[@naominoakes1535]

"There are NO good or bad habits, there are behaviours that serve you in a particular way, and the goal is to find a behaviour that serves you in a better way!"

[@mikesims2641]

@@wd1534 you didn't watch the video.

[@mcrisantasj8242]

Incredible wisdom! Really enjoyed this high caliber conversation...very practical and useful tips. I salute you two. Thank you!

[@HereForFun98]

@@wd1534 have you read the book? Lol

[@ianwynne5483]

@@wd1534 either of these is better than lots of other behviours, e.g. getting wound up so badly that you cant breathe, getting angry and dumping on your parner, becoming violent etc., etc.,

[@kevkimrichardson]

"Habits are the compound interest of self improvement." LOVE THIS!

[@shivarajbale]

"Good habits"

[@ashleyyyy25]

I love how rich adds that we often overestimate ourselves in the short term and underestimate the long term leading to burnout thus unsuccessful result. So. True.

[@a.escalante8776]

31:08 “even though they’re small they can still be meaningful, and if they are meaningful they actually are big!” 🎤 ⤵️

[@risika]

I was listening to a podcast that said, “it’s important to live life by design rather than emotion. Basically, sticking to a routine is what allows us to be the healthiest version of ourselves (especially when you're fighting these demons ex. OCD for me). I’ve had to overhaul how I approach taking care of my brain (journaling) by practising mediocre consistency. Now I try to put in consistent 50-60% effort into my journaling habit, workouts and studying - to make sure I do it I began recording it and posting it on YT. And part of that is routinely putting in work on your dreams and projects despite how you’re feeling! I was a zombie for 2 years, so depressed - feeling like those two years are just gone - the critic in my head is vicious. This video is a message to keep my head up and keep marching forward.

[@darielwildfire]

About the running and working out habit, automating the first 2 minutes: I did that! I realized my biggest obstacle (and excuse) was putting on my workout clothes when I got home from work. So I started bringing my workout gear with me to work, change at work before leaving. And when I get in the car, the brain goes " oh...I'm already in my workout gear, lets just hit the running track/gym". Now if I don't do it it makes my evening miserable and antsy! :D.

[@tristonthompson8652]

can I get a time stamp for this rule

[@anushas4417]

Wow this is something I do too, I work three days from home and go to the gym in the evening. I observed a pattern where after lunch I get more sluggish and my work slows down and I end up bunking my workout, then I started wearing my workout clothes after lunch.. and boom the magic started happening.

[@TraderangerAU]

Well done!! I trust this will become life-changing for you. I started setting my clothes the night before for work and gym. My motivation soared and the quality of my sessions, too. The really great thing is that I am enjoying my sessions for the first time in many years. Then I lost 5kg in 4 weeks already. I remind myself that a fit person wouldn't miss the gym, and a healthy person wouldn't make bad food choices too. These are now my habits. They belong to a fit and healthy person, me. It's a powerful awakening that happened to me.

[@ag-gz1wk]

it's safe to say james made it very clear

[@aymanehrouch]

Most important takeaways for me: * Don't focus so much on goals, a lot of people have the same goal, but only those with a good system can achieve it. * 2 minutes rule: the habit is not exercising, it's actually showing up to the gym or wearing exercise clothes, so always start by making the first two minutes a habit, the rest will follow. * Focus on identity: do a small variation of the habit if you don't have time, for example 5 push-ups can help solidify the identity in your mind. Even if it will not help much in achieving your goal of getting in shape.

[@QuestionEverythingButWHY]

“You do not rise to the level of your goals. You fall to the level of your systems.” My favorite quote from the Atomic habits.

[@jessebignell5147]

David Goggins has the same thing in his book, just written differently. Something like "In situation you don't perform to your ideal, you fall back to your training." I like that.

[@kevinkemble3718]

Key word is “systems.”

[@Heligoland211]

Rich roll is such a great interviewer. He doesn't get stuck in one point, but gets the most important parts of it. He knows to develop an idea, but goes to the overview of the theme throw the interview.

[@mollygrace3068]

The part about changing your identity is so important. When I first went vegan, it was for ethical reasons, but I also lost weight. But when people ask me if going vegan is a good weight loss plan, I usually say it isn’t. If I were denying myself meat and cheese to lose weight, I’d be stressed all the time and would definitely “cheat” regularly. Since it was for ethical reasons, all the stress went away. When someone offered me those foods, I just knew that wasn’t me anymore and it was easy.

[@ilaserlaser215]

Thats a great example and more importantly derived from the great progress, and awareness you are going through. May Allah strengthen you to keep opening new doors

[@kenadams5504]

I would interpret your comment as " mind over matter" ....once our mind forms a sincere belief about something , the rest of our behaviour falls into place .Interestingly , our bodyweight goals are more achievable if we form a legitimately different way of perceiving the food we need to eat less of.I found a similarly different food perception with the keto diet which changes my hormonal levels of insulin by eliminating carbs.

[@PunkRockBibliophile]

"The question is not where is it easy, but where can I handle the pain."

[@ninalara4390]

“Until you become the person who shows up everyday, there’s nothing to optimize.” If you (as I) find yourself overwhelmed by the details, remember that just doing something, anything, everyday in the vein of who you choose to become is the incremental change that can segue into lasting results.

[@billyblack3712]

Everyone in the comments section who is writing quotes from the video... Thank you for sharing those insights that stick out to you! It helps reinforce these amazing concepts not only for yourself, who are typing them out but also, for the rest of us who are listening and then to see those words POP OUT from their screens!!!

[@ironbuttcycling146]

This is so effective. When I found myself craving for Street food I just repeatedly say. Okay here I go, I am about to eat a bunch of this food which will make me unhealthy. I repeat it about 5 times and I suddenly feel, duhh I am a healthy person I don't eat trash food. But honestly it's an everyday battle

[@pamelapdx]

It's your ID statement: I am a healthy person who does not eat street food. I am a healthy person...

[@NathalieLazo]

You explained this really well! 😄 Thanks for the great points about the power of words and how strong you are with self-control! I'll remember this for next time!

[@Mimulus2717]

you are not alone, The human brain has not changed much in the last 10 000 years. Although we may be highly educated and living in an urban environment, we still have a hunter-gatherer brain with reward systems that are tuned to a hunter-gatherer environment. We are hard wired to seek out calorie dense foods as this would have improved our chances of getting enough calories in a hunter-gatherer environment. Other food qualities such as sweetness, saltiness and softness would also have been desirable. Check out "The pleasure Trap" by Doug Lisle and Alan Goldhammer. Rich interviewed Alan Goldhammer...check out that episode.

[@loy7163]

😂 omg, this is close to being as funny as flat-earther comment sections.

[@translator1267]

Appreciate your self motivation, but on the other side about food. There is no such a trash food. I noticed this from some one saying that all food, of course with normal handling etc etc, is good. What makes it different is how we consume food on regular basis. A little more is what is our believe towards certain kinds of foods. If we believe it's good then it brings good. And vice versa.

[@anpe6524]

29:24 if you don't listen to anything else than a few seconds after this moment, you are all set. LOVED IT.

[@wealthlibrary]

kzbin.info/www/bejne/jqHPknVrqJmfbq8 ❤❤❤❤❤

[@craigowenlindvalljr8300]

I think changing bad habits will in turn help with addiction. But first you must fix the addiction problem. I've been sober over 4 months now from heroin but I'm also trying to fix my bad habits. I make my bed every morning, pray every night, go to church every Sunday, brush my teeth twice a day, I've been doing things I wasn't doing in the midst of my addiction. I wasn't making my bed in the morning when the only thing that mattered to me was how and where I'm going to find some dope so I'm not sick. So doing these small habit changes makes me feel good about myself. Which pushes me forward to change even more habit's. Which is bringing me further and further away from my lifestyle when I was in addiction. So it's helping to stay sober compared to getting sober.

[@torrepinosapartment]

"You get what you repeat, this is why habits are crucial."

[@kewli7344]

I like the two minute rule. I went to the gym for 2 minutes just to form the habit of SHOWING UP ♥️

[@digitalexperiences1155]

One of my big takeaway; It's not the goal, but the tiny habits over time that leads to the goal that should be our primary focus.

[@luvsupreme]

Rich Roll is such a great interviewer. What he adds to the conversation enhances the talk and he doesn't interrupt for interruptions' sake like a lot of these interviewers. Great content. Reading Atomic Habits right now. 👍

[@Amandahugginkizz]

"I disagree"

[@defunes]

I strongly disagree. I just kept wanting him to be quiet and let James speak. If he's such an expert on habits then he should write a book. Seems he is ego driven and likes to hear himself speak.

[@antonios4473]

1:15:34 Importance of momentum 1:17:26 Missing once is a mistake, missing twice is the start of a new habit. It creates negative momentum. 1:18:52 Signals of progressnya will maintain momentum 1:23:46 Strategies to break bad habits 1:37:03 Figuring out ways to feel successful in the moment for building good habits. Example: Habit tracking 1:38:47

[@samborg5470]

Best tip I got was to read the book and then get a habit tracker. I created one for myself, appreciate the support if you got my design on etsy for cheap www.etsy.com/se-en/listing/1281466055/monthly-habit-tracker-printable?ref=listing_published_alert

[@serjanburlak2736]

"A habit needs to be established before it can be improved"

[@timlawrencefit]

That resonated with me too Serjan.

[@vikingsofvintageaudio7470]

100%

[@rharnevious]

Awesome takeaway!

[@qf6894]

Improvements need to be established before they are habits

[@provakarroychy1535]

Thanks for this! 😍

[@JoannaJadeToday]

Best statement: we write the books we need for ourself!

[@CalmVibesVee]

Making a decision on who you want to be and work the process to train yourself in being the person who does daily pushups. Train yourself. It is the best hobby. Love this stuff so much.

[@alexthomas962]

Also the end of the conversation, about Luck, is a great argument against racism. How many POC who have been belittled to the point of low self esteem are capable of finding cures to cancer or who could have been great leaders had their circumstances been different? Racism not only holds back POC but society in general because we don’t know what advances in humanity that we’ve been locked out of.

[@BoloBouncer]

Making things easier to build the habit: I've been learning Italian since 2019 and in the beginning, I did it the worst way you can do it. I just did a lot of notecards and tried to memorize. BUT, the notecards were digital and on my phone and kept track of statistics and timed the repetitions to help with difficult words. So I built the habit of learning vocabulary from these notecards and eventually had a foundation to discover other methods of learning. After years of trial and error, I now have a big tablet that syncs with an Italian language dictionary, Wikipedia, and a translation program simultaneously and also has a built-in notecard feature so I can simultaneously read/look things up/file them for learning. It's super easy and habitual now.

[@888marin888]

"Achieving your goal, only changes your life for the moment. Whereas identity has a permanence to it" - Thanks guys, awesome video.

[@marshaalison1569]

I’ve been sedentary for 4 years. Just started with a 7-minute HIIT elliptical workout today. That’s plenty for day 1!

[@mzahidfullah2]

37:17 1.Obvious 2.Attractive 3.Easy 4.Satisfying

[@levyschultz6589]

Me: "I'm intelligent, above average intellect, I read often, and have my life together, but room for improvement. *listens to podcast My note to self: *light bulb goes off, epiphany, "I'm under educated, I need to research and learn so much more. " This really enlightened me on a ton of information I was unaware of this. Thanks for the wisdom and knowledge.

[@SheikhNaveed]

Lessons from 'Atomic Habits' by JamesClear 1. “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” 2. “You do not rise to the level of your goals. You fall to the level of your systems.” 3. “You should be far more concerned with your current trajectory than with your current results.” 4. “When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.” 5. “Goals are good for setting a direction, but systems are best for making progress.” 6. “Habits are the compound interest of self-improvement” 7. “All big things come from small beginnings. The seed of every habit is a single, tiny decision." 8. “When nothing seems to help, I go & look at a stonecutter hammering away at his rock,perhaps a 100 times without as much as a crack showing in it. Yet at the 100 and first blow it will split in 2, and I know it was not that last blow that did it but all that had gone before.” 9. “Be the designer of your world and not merely the consumer of it.” 10. “Every action you take is a vote for the type of person you wish to become.” 11. “Success is the product of daily habits-not once-in-a-lifetime transformations.” 12. “The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. 13. “When you can’t win by being better, you can win by being different.” 14. “Professionals stick to the schedule; amateurs let life get in the way.” 15. “Some people spend their entire lives waiting for the time to be right to make an improvement.” 16. “You don’t have to be the victim of your environment. You can also be the architect of it.” 17. “If you want better results, then forget about setting goals. Focus on your system instead.” 18. “We imitate the habits of three groups in particular: The close. The many. The powerful.” 19. “The greatest threat to success is not failure but boredom. We get bored with habits because they stop delighting us. The outcome becomes expected. And as our habits become ordinary, we start derailing our progress to seek novelty.” 20. “With outcome-based habits, the focus is on what you want to achieve. With identity-based habits, the focus is on who you wish to become.” 21. “The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.” 22. “Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. You get what you repeat.” 23. “True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.” 24. “Getting 1 percent better every day counts for a lot in the long-run.”

[@VictorAntonioLive]

29:05 True behavioral change is identity change...deep!

[@itsmylife8164]

That's f...ing brutal !

[@inajosmood]

It works both ways. Identity change creates behavioral change and behavioral change sometimes creates identity change.

[@CalmVibesVee]

@@inajosmood Agreed. Doing the positive action consistently can change the identity.

[@ggnogodsgg1686]

And HOW do you change your identity?? I mean, isn't saying this way just a shuffling of the same problem, how do you change a behavior and how do you change identity, it is the same issue... if you start BEHAVING differently it will change your identity, but you cannot "change your identity" if you don't change behavior, you cannot just one day say I am this other thing or person. You start to ACT like that person but behavior comes first... some say it more crudely, Fake it until you make it (or become it).

[@markbrakebill8870]

For those of us who actually want to change & improve our outlook & imprint on not only our lives but the one's we care about & love , is there any other choice ? I want to & will become a better person.

[@speakjapanesefluently6349]

01:09 - Play Video Games 02:45 - Person Might Smoke 03:23 - Canvass Conventional Wisdom 06:29 - Science Biology Psychology 06:44 - Higgs Book Power 08:19 - Cue Differently Based 09:30 - Cue Is Attractive 11:59 - Social Media 12:29 - Deeper Primal Drives 12:54 - Incredibly Difficult Topic 14:13 - Elaine De Bataan 14:49 - Make Habits Easier 16:04 - Hmm My Publisher 16:29 - Athletics Photography Writing 16:53 - Practice Rituals Things 17:39 - Formation And Behavior 18:16 - Lagging Measure 18:26 - Sense People Understand 23:49 - Change Behavior Design 24:35 - Start To Judge 24:50 - Scare Obese People 29:15 - Type Of Person 29:29 - Pursuing Behavior Change 30:46 - Small Habits Ultimately 32:21 - Wrestling Component 33:12 - Thing That Happened 33:34 - Alex Honnold Free 33:53 - Maneuver Every Footstep 35:11 - Brett Favre 35:56 - People Fully Understand 37:18 - Behavior Change Make 38:50 - Lot Of People 39:04 - Implement Positive Behavior 39:54 - Unhealthy Choices Removing 40:28 - Fridge Like Lowest 41:15 - Laws Behavior Nike 42:22 - Feedback Loop 43:16 - Determination Decision-Making Power 44:35 - Worse And Worse 45:38 - Atomic Abuse Calm 46:06 - National Geographic Covered 46:37 - Prefrontal Court 47:15 - Cravings Anymore Yeah 47:30 - Amazing Studies Happening 48:37 - Environment Design Changes 50:57 - Local Crossfit Gym 51:54 - Society Leans Heavily 52:19 - Job Interview Yeah 52:46 - Dynamic Writ Large 55:00 - Sustain Standing Long 58:13 - Automated Twitter Post 58:47 - Tim Ferriss 59:08 - Yeah You Put 1:01:13 - Achieving Peak Performance 1:01:40 - Grit Persevere Hustle 1:02:54 - Room Is Dark 1:03:19 - Dollars On Amazon 1:03:42 - Finance Habits 1:05:54 - Optimal Number 1:06:09 - Well-Paid Airport Designers 1:08:49 - State Sounds Kind 1:09:10 - Finish Line Focused 1:12:28 - Ice Cube Sitting 1:12:46 - Ice Cube Melts 1:13:41 - Wasting The Time 1:14:11 - Day-In Day-Out Results 1:15:01 - Positive Emotional Signal 1:15:37 - Monday Wednesday Friday 1:17:28 - Mentality That People 1:17:53 - Healthy Meal Yeah 1:18:18 - Larger Macro Level 1:18:50 - Light Switch Reward 1:20:14 - Research Variable Rewards 1:22:30 - Miles Today Yeah 1:23:14 - Good Habit Versus 1:23:58 - Tech Review Blogs 1:25:30 - Previously Ate Pork 1:26:18 - Hunchback Of Notre 1:27:13 - Jonathan Franzen 1:28:00 - In-Person Peer Group 1:31:34 - Good Night Sleep 1:32:43 - Natural Side Effect 1:33:09 - High Level 1:33:24 - English Countryside Yeah 1:34:44 - Similar Thoughts 1:34:59 - Common Keystone Habit 1:36:16 - Undue Financial Duress 1:37:16 - Added Juicy Fruit 1:37:42 - Years Ago Bmw 1:37:56 - Dumbass Unbelievable Ford 1:38:20 - Watch Hunger Games 1:40:21 - Called Pre Max 1:40:53 - Watch Netflix Hmm 1:42:34 - Completely Hates Goals 1:43:04 - Scott Adams 1:43:31 - Gold Medal 1:44:20 - Outcome Obsessed Society 1:44:48 - Make Sense Startup 1:46:48 - Thought Building Exercise 1:48:03 - Sloppy Messy Packrat 1:48:25 - Lifestyle Habits 1:48:46 - Fit Six-Pack Abs 1:50:00 - Start Practicing Surgery 1:50:21 - Autopilot They Stop 1:51:24 - Bit Yeah Yeah 1:52:34 - Mindset Shift 1:55:50 - Choices One Percent 1:56:03 - Effortful Concentrated Thing 1:57:17 - Effortful Concentrating Work 1:58:07 - Alright James Clear 1:58:31 - Genetic Factors Yeah 1:59:09 - Mapping Personality Traits 2:00:12 - Type Of Dna 2:00:33 - Home Watching Netflix 2:00:57 - Design Yeah Yeah 2:04:00 - Michael Phelps Grew 2:04:15 - Ping Pong Balls 2:04:46 - Express Whatever Gift 2:05:04 - Michael Phelps Grew 2:05:27 - Reason Navy Seals 2:07:56 - Big Book Tour done by www.segmentel.com/ (Automatic KZbin Summarizer)

[@chengfusaechao7243]

Good Habits are Formed from our Parents&Positive Upbringing in our CHILDHOOD....& the rest is up to us when we grow up..

[@jacintamcpadden7258]

I like the two minute rule. I went to the gym for 2 minutes just to form the habit of SHOWING UP ♥️

[@tristonthompson8652]

Can you get me a time stamp of when that rule is mentioned

[@dre_jammin6696]

"Good habits server you in the long run, bad habits does not...even if they serve you" 👍🏽

[@abdulazizalmaneea177]

Adding to the list valuable books: 1. Mindset by Dr. carol Dweck 2. Winning by Jack Welch 3. Start with Why by Simon Snik

[@BeaverAchiever]

Nice, thanks!

[@GaiasFleas]

Every time James Clear speaks, I feel my life changing right there.

[@PaulaPlayerPhoto]

I have the biggest Intellectual crush on James, I can't get enough of his podcasts..blows my mind!

[@lifesafieldtrip5992]

I know what you mean, Paula: I hear new take-aways each time I listen to any of his talks. I could easily embrace the virtual reality group if he was teaching it!

[@wd1534]

I think mini habits from Stephen Guise is more simple to understand and to apply. I started with the one push up mini habit. Too much talking here here

[@ashleyyyy25]

This is all basically my undergrad sociology degree in one podcast. 😆 yeah! Sociology is cool now!!! Love it!

[@durgeshkshirsagar116]

James Clear is so much clear...

[@philippserfolgskanal]

atomic habits changed my life!

[@lisab9734]

It’s the best book I’ve ever read!!! Game changer

[@WalterBrady]

What was so good about it

[@mohak1990y]

Hey Join me on Goodreads

[@shartmann2008]

I miss having a coach...and playing sports. The system is so nice to have.

[@codyleventhal8350]

Right around 52:00 minutes in where they touch on putting yourself in a environment conducive to what you already want to excel in is right on point

[@LennefalkStudios]

The example of 1% better each day with studying a language 1hr per day or switching a burger vs salad and compounding effect definitely hit home 🎯 🍔

[@cocojam560]

This is such a life-changing discussion. I don't regret spending 2 hours of my time watching because the lessons I got here are something I can use throughout my lifetime. You guys, watch this till the end! It's totally worth it!

[@janiverster6162]

The key to breaking a bad habit is first to understand exactly what payoff you get from it in the moment. So, give in to the habit but be totally aware of what you are feeling while indulging. Only then will you have the knowledge to address the problem.

[@jamiechuang2628]

Rich got real intense and possessive about addiction territory, definitely the identity of someone who is terrorized by the addiction. He wasnt having any habit talk around his addiction and how his solution

[@jorgeromera3861]

What an astonishing interview! Watching this should be a must for everyone but especially for young people. Don't miss it. Create good habits when you are still young is maybe the best thing you can do in your whole life.

[@kudzijamesrusike]

I did 2-5 pushups everyday the first 2 weeks or less when I started my current workout of atleast 80 pushups a day.

[@sarahlockridge7879]

As a member of the 12 steps myself, grateful Rich is talking about this to educate others.

[@perkinsdearborn4693]

This may be the longest KZbin video that I have watched. And it was full to bursting with actionable content. Thank you!

[@riskacendana8085]

We need more like this, its like boost motivation 0:43&& a law 1:20&& def 2:20&& solutions🔥 4:05 9:20&& cue 6:35&& psychological behavior 16:00&& wlater

[@alyanaguarin3787]

This is probably the longest interview/podcast I have ever listened to, but the content in this just kept me glued to it and kept me listening. Thank you so much Rich and James for this wonderful conversation which also doubles as a treasure trove of golden nuggets of practical information that we can all start implementing into our lives. Thank you for this!

[@hollybondarenko3680]

Def my best-spent 2 hours. Thanks for such insane work! The podcast is a true masterpiece.

[@timg8380]

37:14 Create a good habit= make it obvious (cue) make it attractive (craving) make it easy (response) make it satisfying (reward) Opposite to leave a bad habit= make it invisible (cue) make it...........(craving) make it...........(response) make it...........(reward) That's how I quit weed ten years ago. Going to quit tobacco tonight! Thanks dudes

[@shadoshahad1546]

A habit is authentic way to solve problem.

[@michelek9321]

James Clear is a gracious guest.

[@pamelapeterson2987]

This book was life changing for me. It is one of about 10 books that I would recommend to younger people that I wish I'd had available and read when I was much younger.

[@glennhoddle10]

Agreed....btw what's the other 9 books you would recommend ?

[@pamelapeterson2987]

@@glennhoddle10 Essentialism, Deep Work, The 7 Habits..., Money-Master the Game, The 4-hour Work Week, Goodbye Things, The Life-changing Magic of Tidying Up, Kinship with all Life, The Talent Code...actually I could go on, but this is a good representation of books that have had the most impact on the last several years of my life. Curious to ask you the same...what would be your top recommendations?.

[@esusuw]

Hung on to the end...this was a massive podcast. Well worth it.

[@heidiwood3142]

This book is life altering. So good.

[@buildsafestructures5884]

Now a days I am your big fan. - I reached you with the belief of improving English. - Bonus u are former alcohol addict and me weed addict and struggling with those relapses. Thank u ! Love From Gautam Buddha birth place (Nepal)

[@hernancabral7630]

2:06:24: "The area where you are more well-equipped to suffer, is the work that you were made to do" I found this a very interesting thought. Amazing conversation overall. Thank you!

[@debrasnook4714]

1:40 Define a Habit... as what has worked in the past. it solved a problem. 2:20 we have different solutions to a problem. habit comes after our intrepretation of the context ? the solution to the problem. 5:30 ... whats new in his approach the behavorial Psychology vs Cognitive Psych - not just the que and reward - / clairifying the reward. 9:22 perceived value> gets you to act, actual value gets you to repeat. 10:30 unconcious cravings 13:00 habits Intellectualizing vs implementation 14:45 his story - how he got intrested in - better habits 17:04 baseball 21:40 how does the habit serve us? history & in the future. < shaming d/n work> 26:20 how to pick the habbit to change, that is more productive? analysis paralysis 29:00 True behavior = Identiy change : 37:10 the 4 laws Of behavior change. 1) make it obvious - the Que 2) make it attractive -craving 50:42 ? does our tribe influence our choice 3) make it easy - response 1:08:40 the 2 min rule 4) make it satifying - reward 1:14:45 Identity is Key Make it immediately satisfying. 46:00 biology of bad behavior - addictive behavior - childhood wounding behind it.

[@SenyoritaStoic]

Best book ever!

[@slikasrick]

Great guy. Being a recovering alcoholic myself I disagree a bit with his secret chapter on dealing with addiction. To get over my addiction and stay sober I had to learn deeply about myself and it made me better than I ever would of been if I had just taken a pill to stop the addiction. I am a grateful alcoholic as I know without it I would of just carried been an angry asshole if I wasn’t an addict. Being an alcoholic I can’t afford most negative thoughts and behavior that others engage in without consequence.

[@summerr714]

What u find about urself?

[@micaonyx5301]

As a ex two packs a day smoker, believe me those commercials showings people with body parts missing from smoking scared the living crap out of me. I quit cold turkey. I'm sure if I stopped because of those commercials I believe countless other did too. Believe me fear can be a very strong motivator to do or not do something. Great interview thanks for posting.

[@kubishima1152]

So many great points in one podcast, bravo! Thank you very much, Rich!🙏

[@peggylovejoy1866]

WOW! Great timing to watch this one (it is that time of year when folks are thinking about 'resolutions'). Thank you, James, for your insights. Great perspective!

[@jusidit]

James Clear, what a interesting guest, and as always Rich, great knowledge of the interviewee.

[@pattylow1]

Thanks Rich for having such an insightful guest such as James Clear!

[@julioalarmo839]

Pure Gold. Something Iam convinced of is this friction concept. If you want to get rid or get into something, you need to stay away or get closer depending on the system you want to implement. Is not about the bridge but the rocks.

[@joanowens7941]

super excellent. Thank you, Rich, for introducing me to James--he's fantastic.

[@Mamakim1707]

I appreciate how when you feel like something he says maybe isn't everyone's truth that you address it. You are so gracious. I found myself pushing back on some of his opinions and when you would address certain things it helped me identify why I was pushing back. Because of your maturity and grace in pointing those things out, then instead of me shutting down and just deciding I didn't have to listen, I was able to apply what I needed to learn. Thank you for providing such great content and continuing to encourage me on my journey to health.

[@pointofrevelation]

Just been listening for a few weeks, but this has been my favourite podcast so far! Thank you Rich for interviewing such fantastic people.

[@cuhlig1]

One of my favorite episodes, and I almost love them all. I love your coversations. You're my favorite interviewer. Thank you.

[@anasyusuf1607]

Was just listening to the audio book of atomic habits when this popped up. Awesome job rich. . Ur defo ur name. Rich is making people rich in everyway. 😉👍keep up the great work

[@coversbymanu93]

What a fantastic podcast yet again, Rich. You're such a cool human being and I love the flow of the conversation + the people you invite to converse with. While watching it I mastered a fingerpicking song which I love and kept practicing while listening (working that automation brain muscle). Thanks for helping me become a better human being!

[@eugeniebreida1583]

THIS is a most useful of interviews/presentation of materials. THANK YOU!

[@kathyallzem4033]

More life changing info! Thank you both!

[@majidabbas6085]

this was a super informative episode , the way you managed the talk is totally professional so thank you rich and your guest as well.

[@aaronmcafee5829]

Love you Rich!! I found your podcasts at the perfect time. You and your guests are amazing

[@mattyb808]

James is the man! Just got his audiobook! Keep it going Rich love your podcast!

[@antoniosantos4354]

I am watching and listening to this video at 4 o'clock in the MORNING, so I am super sleepy. But I remember Rich kind of making fun of the author David Sedaris, if I remember the name right, who has OBSESSIVE COMPULSIVE DISORDER, or simply OCD. To shed some light on what you guys said, especially on this topic of behavioral change, OCD is an ANXIETY DISORDER that usually afflicts individuals of SUPER HIGH I.Q.s. The foremost examples would be Michangelo Buonorotti, the greatest sculptor of all time, and the painter of the Sistine Chapel ceiling, Nikola Tesla, whom I consider as the MOST BRILLIANT MAN (not Einstein) who ever lived, as he had so many inventions in the 1890s that ranged from AC current, beating Thomas Edison, the inventor of the light bulb, who had his DC current, the electric car (after which Musk named his company), remote control, internet, electric motors, etc., then Howard Hughes, the SELF-MADE richest man in the world in his time, President Donald Trump, who is a self-made BILLIONAIRE and is arguably one of America's best presidents, etc. Just as victims of ADDICTIONS, the victims of this anxiety disorder have no control over their behavior, which always makes them seek safety and certainty. Every ritual that they go through is triggered by an IMBALANCE of brain hormones, where there is a preponderance of cortisol instead of serotonin, etc. As such, OCD is the TOUGHEST ANXIETY DISORDER TO BEAT. The victims, like myself, of this CRUEL disorder are the GENTLEST and KINDEST people you guys will ever meet. And they are their WORST CRITICS for doing behaviors that don't make any sense. So, any additional criticisms just get them bully themselves more. Like, for example, myself. I have a SUPER STRONG WILLPOWER, as I have rid myself of heavy 2-packs a day of smoking, one-bottle-of-Brandy per night of heavy drinking, and a multi-drug addiction, ALL COLD TURKEY, or doing it right at the decision point, and NEVER LOOKING BACK nor giving in to the physical and mental CRAVINGS for such chemicals, and despite the almost INHUMAN WITHDRAWAL SYMPTOMS. I believe that Rich can relate to how strong my willpower is, after defeating the HARDEST VICES that the world has ever known. But all the willpower that I have is no match for OCD. THAT'S HOW TOUGH AN ENEMY IT IS. Now that I have shed some light on what we the OCD victims go through every moment and minute of our 24 hour days, even preventing us from getting a good night's sleep, please REFRAIN from laughing at the OCD victims that you hear about, and instead, help in creating awareness of their seemingly insane behaviors, which is not really insane, as the victims are usually some of the SMARTEST people. Rich, I have been following your podcasts and you really are touching so many people's lives and you are offering solutions to many day-to-day problems of humankind. God bless you much. God bless us all. Antonio of the Philippines.

[@DearGodAreWeThereYet]

This is honestly such a helpful podcast!

[@fauziahhafidha]

I'm surprised I can finish this 2 hour long great conversation! Thank you Rich Roll and James Clear, xx.

[@nenaboax6590]

I LOVE this ... focus on the process.

[@susanbourke1655]

Such an informative podcast, just came across you Rich via Impact Theory and loving your content. Your own personal experiences makes your "take" on habits all the more powerful. I've followed James for about a year and also love his content, thank you both.

[@levyschultz6589]

Wonderful podcast guys, exploring a great topic. It took me 3 days to watch it and take notes, but it was worth it. I love long form conversations from people all over the globe. New ideas, new thought processes, new paradigms. I could never afford to travel to all these places and meet these people, so I bring them to my head set

[@atturnec360]

“You have to standardize before you optimize” so many helpful, practical gems in this interview 😊 definitely going to dig deeper on James’s work. Thank you 🙏🏽

[@minimutt1000]

This was so good, so interesting and helpful. Thank you!