James Clear on Getting 1% Better Daily With Stoicism

On this episode of the Daily Stoic Podcast, Ryan Holiday talks with author James Clear about practical ways to shift your internal narrative, how to begin and maintain productive habitual action, being flexible with your goals as you set and achieve them, and more.
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James Clear is the author of the New York Times Bestseller, Atomic Habits, as well as a world-renowned speaker. His weekly 3-2-1 Newsletter has over 1,000,000 subscribers and is sent out every Thursday.
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Music:
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[@MalikNfkt]

Imagine being able to eavesdrop on a focused conversation about time optimization between Ryan Holiday and James Clear... and we just got it for free and can refer back to it whenever we want. What a time to be alive.

[@astitvamanikpuri4411]

I'm so grateful

[@meneither3834]

There is an ad in there for a reason. But yeah it's still great.

[@zairnermuller4960]

Me Neither I have no ads

[@the.bonsai.samurai]

Yes it's incredible! We have so much free info available to us that if we apply it can and will change our lives!

[@langtryvlogme]

Feeling lucky too

[@dailypro2023]

Ryan holiday and James clear multiverse is the best crossover in self-development history

[@joshuaparr5883]

we have free access to these two, and Jocko Willink with jordan peterson. my lord

[@MarcusRonaldi]

"height of your joy is tied to the depth of your sorrow" is a great quote.

[@davey2363]

I’m 67. I’ve followed the Stoics for 50 years. Quite simply it all works. Ryan is first class; I would suggest you all listen to him. It’s a splendid way of living. Nothing is new….good solid habits never let one down…..🇬🇧

[@matthewouterbridge8058]

I'm so grateful to be living at a time where I can just casually tune into an exchange between two of my favourite authors.

[@bigern182]

That and Toaster Strudels now come with 25% more icing! What a great time to be alive indeed.

[@terrytari1891]

Matt: did you notice that James personality is more Stoic than Ryan's? James is so cool and calm.

[@nustaimo6755]

God grant me the serenity to accept things that I cannot change, courage to change things I can and wisdom to know the difference.

[@TheMrfrodough]

Or not turn to a non existent diety and handle your own life.

[@clenjones5748]

@@TheMrfrodough *tips fedora*

[@remoose22]

@@TheMrfrodough Or maybe to “Be tolerant with others and strict with yourself.”. With time I, for one, worked to develop a habit of accepting that "I know that I know nothing" as Plato quoted Socrates. So if a deity exists or not is totally outside of the bounds of my knowledge, what I observed though, is that such a belief can manage to push people forward on their path.

[@kimberlys5218]

@@remoose22 Thank you 👏👏👏

[@chickenortheeggphotography]

"You need to remind yourself when you wanted what you currently have." What a great reminder I needed today. It's far too easy to forget how far you've come when you put in the work to get somewhere you want to be. It can always feel like step 1 but that's only because you're probably consistently getting better.

[@lazysbeatsindolence]

That is one of the reasons gratitude is very important. To appreciate what you've achieved at that moment.

[@iteor7320]

Daily Stoic has given me so much; I just want to say thank you for sharing the wisdom of merchants, slaves, and emperors.

[@XeL__]

Same. things are so clean simple and obvious. no bullshit . observe plan act repeat. Win life, die happy.

[@Justin-qf9ip]

Atomic Stoic. Book and Soundtrack coming soon...

[@katherinek2709]

That would be awesome

[@videoman1324]

love it!

[@marykebester5459]

😂😂😂

[@EricHrahsel]

Quantum stoic

[@gregbarrett4498]

Amor Fati by Washed Out would have to make the soundtrack. What else can we add??

[@justadudeintheworldman.120]

I followed James’s blog prior to him publishing Atomic Habits. I had sent an email to him regarding ideas or just comments on one of his post and he would always respond. I’m sure he can’t do that now, but it always meant something to me for people when I followed their content to interact with their users/customers/fans. James is a real good dude and he puts a lot of work & research into his content to help himself & others get better. He’s not a BS’er either, which goes long way nowadays

[@MP-gz9ju]

I have found Ryan to responsive, too. It anchored me in this new journey of studying and practicing stoicism.

[@the.bonsai.samurai]

Same here! Two really good guys that have changed my life forever!

[@Tomm9y]

I'm on holiday, Atomic Habits is 10th from the top of pile #1. It will now be bumped up, the queue after Daily Stoic.

[@BubbaSmurft]

@@Tomm9y It really helped change my life for the better and I trust, the same for you. Considering how simple it really is, for me anywho, it was a giant slap on the noggin. (edit - I've listened to the book several times in the last couple o'years and always get sumptin new outta it :) Thanks JC!)

[@timothydelling5791]

I love your name.

[@franciscovalter8049]

"Habits don't restrict freedom, they create it." Great quote! Great chat. Thank you!!!

[@DoTheWorkBasketball]

Atomic habits one of the best books ever

[@markellis404]

"The project will finish itself at some point..." I love that. Focus on the system 👌

[@kashrajan]

Ryan Holiday and James Clear in one frame! Wow. Ryan Holiday and James Clear in one frame and talking about the intersection of Stoicism and micro-habits? Mind-blowing. Both are my favourite authors and thinkers.

[@mujamajor]

The height of your joy is tied to the depth of your sorrow.

[@sammyevfit_9558]

People should pay for this, they just dropped gems after gems with almost no effort, this video changed me so much

[@marybaker8061]

Two of the genius people coming together on something so profound!! I'm so grateful this gem landed in my heart scope today!

[@pamelapeterson2987]

Atomic Habits made a real difference in my life, along with some other books like Deep Work, The One Thing and Essentialism.

[@WiseG33k]

I've read five books on habits and Atomic Habits was the one that did it for me. Easily one of the best books out there on habit formation. Highly recommended.

[@broly1746]

what were the other fours?

[@WiseG33k]

@@broly1746 They may not all stricly be about habit formation, but they all touch on the subject: The Power of Habits, The Willpower Instinct, The 7 Habits of Highly Effective People, and Essentialism: The Disciplined Pursuit of Less (which was a terrible book, imo).

[@broly1746]

@@WiseG33k explain me more about the book essentialism,I am thinking of reading this,you may save my time.

[@WiseG33k]

@@broly1746 Terrible might be a bit harsh, but it was not an enjoyable read, for sure. The whole book is about this fairly simple concept of "essentialism," and by the third chapter, the author is already repeating himself. It's a sound concept but it's not deep enough to warrant a whole freakin' book about it. I recommend reading a summary, you will definitely not miss anything. With that being said, if you want to partake in a fun game, take a shot everytime the author writes "essentialism" or "essentialist". You'll be drunk by the end of the first chapter.

[@broly1746]

@@WiseG33k Fabulous! What an awesome review! Thank you so much,sir. Thank you so much. Thanks for writing this and saving my time. Thanks.

[@test_annat2571_changedhandle]

cant ducking emphasize how much atomic habbits changed my life

[@MaralSheikhzadeh]

It's a long one, but here are the note I extracted from this talk, for those who want to keep it as a reference to come back to: - working backward from the ideal goal and reverse engineer the path that takes you toward that goal. - in order to build a habit, first believe the new identity of yourself as a person having that habit or a set of habits. - start with the identity you wanna have and the lifestyle you want to live and then do small habits that reinforce that identity and lifestyle. - every action you do is like a vote for or against the identity you want to have. you reinforce the internal narrative that defines your identity through your small habits. - if you really care about a goal, you’ll focus on building and maintaining the system that takes you toward that goal and many other goal on the same path - if you want to continue winning and winning again, you need to focus on the system instead of the outcome. - goals are good for one time wins, systems are good for those who want to win repeatedly. the things that we interact with in terms of how much control we have over them: - things that we have no control over, like weather - things that we have some control (or influence) over, like how to play a game of tennis against someone else - and things that we have full control over, like what to wear today and things matter most are the things that we have some control over. writing a book falls under this category and doing all the effort you can to influence the result to make it the best is what we can do. - the height of your joy is tied to the depth of your sorrow. the more you try for a goal you achieve, the more you enjoy the win. to measure outcomes of your efforts, there are two ways according to James Clear: - the external measure which comes from comparing your achievements with those of others, (status symbols) - the internal measure where you regard the results with respect to your self-esteem and reputation with yourself. there are two modes of being with respect to outcomes: - being goal oriented (always looking for the next milestone) - being system oriented (how much I achieved at this one instant and reward myself for the small steps I take consistently). success kinds of eats itself: The better you get at something, the more opportunities come your way and the more opportunities come you way, the less time you have to spend on what got you there in the first place. NO is a decision. YES is a responsibility. As soon as you say yes to something, you start a commitment, while saying No to new responsibilities or opportunities is a form of keeping credit free to use further down the line. Many of the goals we set for ourselves are inherited, or mimicked from society or celebrities, or people around us. The important thing is to find OUR own unique goals and find them with respect to our own values. Ask: - what is important to me? - what are my values? - what does my ideal day look like? - what do I care about? - who am I when I am my best self? by answering these questions, we can define our own game rather than following someone else’s definition of success. Habits don’t restrict freedom. They create it. it’s usually that the people with the worst habits, that have the least amount of freedom. people who have the worst knowledge, reading or learning habits who always feel they are behind the curve. people who have the worst financial habits, always feel they don’t have enough money or are wondering when the next dollar is gonna come. people who have the worst health and fitness habits, always feel like the don’t have enough energy. it’s by optimizing your habits that you create the capacity and space, to have that additional autonomy and freedom.

[@1blahblah111]

Thank you!

[@d1pz9]

Super helpful, thank you

[@DeniseCold]

Thanks so much!! 🎉❤😊

[@denisblack9897]

24:50 this is very important point, i always feel like that day i had to plan everything around some "important" event/meeting i end up procrastinating around it and its harder to sleep at night, cause i didn't spend available energy on my goals

[@hinareralambert9756]

I would love to have heard more from James Clear but loved this overall. This book is changing my life

[@francisaerol]

OMG two of my fave authors

[@QuietSnake-xs5vx]

same

[@EnglishLearnerTube]

same :)

[@KylePandapatan]

For real :)

[@alabcraftsco]

I didnt know that you have collaboration with James Claerrr. Ohmyyyyy!

[@rubendario84]

"You win early, and the rest is extra". I Love it!

[@Abel-dw4ry]

ONE OF THE BEST INTERVIEWS OF ALL TIME. THIS SHOULD HAVE 8 BILLION VIEWS, BUT WHO CARES, WE'RE ALL SO FORTUNATE TO VIEW THIS.

[@eddiereece5050]

MASSIVE. MASSSSSSSSSSSIVE. RESPECT. These two men. This conversation. ~Respect

[@nidalhaddad8652]

" Goals are good for one-time wins, systems for those who win repeatedly."

[@arunitsingh3518]

11:39 the height of your joy is tied to the depth of your sorrow

[@veranichole1981]

Six minutes in and I’m already remembering something vital about what I can do. On the one hand I feel sad because writing was always something I want to do. That’s not what has me down. It’s the lack of any support on that topic. A year ago I started practicing. I’d read Malcolm Gladwell’s book, “Outliers,” where he outlines the 10,000 hours to become an expert. With my work hours it will take ten years. I never stopped. As a kid family always told me I couldn’t and I believed them. Teachers said I couldn’t and I believed them. I want to write a book and get it published. I know it will take work. This year I kept writing but added on other things I enjoy. I had someone I trust say, “Remember when you wanted to be a writer? Isn’t this better?” That hit me in the gut. “You can’t achieve,” mentality is deadly. And it comes from everywhere; even counselors and therapists. I mentioned how I’d like to work my way into the forestry service and I hear about how hard those jobs are to get. That narrow belief people have of what is capable is finally sinking in. “They aren’t saying I can’t. They are saying they can’t.” I’ve been on vacation all week and haven’t been writing and it’s made me so sad. I almost forgot not to take what they say as a reflection of where my capabilities end. I started to believe that message. It gets me nowhere. No more accepting what people say about me as if it’s true.

[@Shafeek258]

Best of luck of you, and you need 10,000 hours to be top 1% of any field , but to become a good and a quality writer you may not need these much hours and effort , you just need to be consistent everyday

[@summerwoods6807]

“…today was already a victory!” Love that. I committed to the process of waking up, and ay minimum, taking a walk. And for me, that was a win. Hearing this reminded me to enjoy my small wins as I add on or change my process. Awesome video guys

[@EddyWoon]

Well done and I totally agree with you. I had decided that I must go for my daily walks. Since the 28th of August 2023 I had started to wake up early for my daily 1 mile walk. So far I had only missed one day as I had an appointment to attend to. Now I am setting up my next daily goal of working on my business and the only thing will matter is whether if I had given it my best for that day. Again, well done with your daily walks; I will be doing the same as well.

[@the.bonsai.samurai]

My two favorite authors from which I've learnt the most in the past 2 years!! Their books are incredible and should be used as manuals to daily living!! Thank you for this conversation!

[@gracefitzgerald2227]

Mr. Holiday, this video has been on my mind all week. I have to watch this vid twice and I’m saving it to my helpful playlist. The Jimmy Carter story has stuck with me, and I can’t wait to read your new book. Pure motivation.

[@fulltilt151]

I'll say, Atomic Habits has been one of the most helpful 'self help' books I've read. (and I've read a bunch)

[@tonyfajimolu8684]

54 mins 40 secs of video gold! It's yr life YOU control what YOU do to make it the best possible!

[@procrastinatingperfectioni278]

One of the greatest and most influential book I have ever read. It makes understanding what to do and how to anything easy.

[@rijd2304]

What helps with this rule is mindfulness meditation I found. I like using the workbook called 30 Days to Reduce Stress by Harper Daniels, and the Tao Te Ching.

[@alexandraalbertz1442]

If you care about the goal, you will focus on the system (to get you there)

[@thetokyodrafts813]

Listening to this for a second time back to back! It's a gem!

[@richardblake8123]

There is an old school daytrader who's daily routine was making sure he never did anything the same way. Never took the same road to work, never ate at the same times, never got the same amount of sleep, was truly anti-routine/anti-habit, and he was the biggest volume trader at one point in Chicago in the 80s and made millions. I thought that was interesting, the fact he had focused hard on not having a habit at all, and was one of the most successful traders of his time.

[@marykaymacshane1001]

Ryan....New listener and have been binging on your videos. You are such a great speaker! I’m so grateful I’ve come upon the teaching of stoicism and learning them through your platform. Thank you! 😊🙏🏻

[@BrendanEvan]

This is pure gold wisdom. Thanks Ryan and James! Love your guys books.

[@mattbishop1093]

I wish you two gentlemen would put it on a week long in person intensive training camp. I feel like you are my best friends.

[@wjebel]

Thanks for this podcast. It was definitely something I needed to hear this morning.

[@MichaelJames707]

Man I could listen to this conversation for hours 🙌🏼💜

[@jackiek4159]

Such a great interview full of wisdom. Thanks guys! 🙏🏻✨

[@markh3279]

Excellent talk guys, and thank you Ryan for introducing me to James. I've started following Ryan for a few months and I can state his podcasts and videos have helped me make terrific changes to my life. I'll be following James as well now.

[@DeniseCold]

I count my life as Before This Video and After This Video; that is how profoundly I needed this understanding of time. I will be spreading this message to my children and any one that will listen. I was raised to say yes to EVERYONE and I'm almost bankrupt. Even when the yes has seemed like a good thing, there has been a price to pay. I will be much more aware in the future of my most precious resource. I've been following you both for several months and sometimes it takes that long to scrape through the years of buildup and get to the heart of everything. ❤

[@BlueVJones]

Listening to two legends...what a treat

[@kodyryan1628]

18:30 is so full of knowledge

[@roccoruso8189]

Grateful for this interview. Absorbing it.

[@tatuco8]

If I didn't see this video and it was an audio instead I would have swore Ryan was interviewing Tim Ferriss

[@estiw.6270]

I read Atomic Habits and follow James Clear, also binge watch Ryan Holiday. Waiting for the new book mentioned by Ryan here. Great conversation!

[@andreasmuller2593]

Great talk. Learned so much by Ryan‘s and James‘ books.

[@kira-t]

U both are my heroes! Thanks for what u do!

[@quabledistocficklepo3597]

I just discovered James Clear yesterday. I'm still looking for a Behavorial Therapist to help me with forming and shedding HABITS; in the meantime, I've subscribed to this site, signed-up for the newsletter, and ordered the Atomic book. I'm on my way.

[@leolightwork]

Excellent talk, I’ve listened to a handful of talks about Atomic Habits and this is my favorite. Many thanks for all the gold here gentlemen. Namaste

[@rawikirranrudraraaju3441]

what I love is towards the end, how they both circled back to their example stories. B/w 46.00 ~ 48.00

[@Andy76Pandy]

Hi Ryan, great episode. At 15 minutes in you discuss 'comparing ourselves to others' which is something I'm very aware of in my life. I have been a coach for nearly 15 years, and one theory that I have about this (it's not fully researched yet) which is a social mindset that many find themsleves with, so often unknowingly., "Keeping up with the Jones's" is just part of that. Another important piece is that for many years continuous improvement has been greatly missunderstood. We think that no matter what we have achieved, we must still, and always be striving for better. Our subconscious takes the idea of improvement and twists it to give that still small voice within permission to batter us into pushing, pushing, pushing for more and more, when in actual fact we have reached a point of being where and who we want to be. While many will have the awareness to recognise when our internal dialogue is honestly pushing us to help us get wehere we want to go, and just pushing us to satisfy that othe rpiece, self criticism etc. many people will not be able to recognise that, and struggle as a result. Great episode like I said, big fan of James's work too. Thanks again

[@realjdbcooper]

Great conversation 👌 I picked up a few things that I will apply to my daily routines . Thanks alot for making this video available

[@seanfromtheyukon]

Listened at some point early 2023. Listening again now 1.25 06.20.23

[@TCofTRE]

Got a gem... "Sanity is tying happiness to your own actions"

[@MaralSheikhzadeh]

Enjoyed watching this conversation. It helped consolidate a few raw concepts in my mind about habit and discipline. Thanks Ryan Holiday for this video.

[@BuddyRathmell]

Boom! Solid thoughts for effective living. Thanks, Ryan and James.

[@dnwanja]

such an amazing conversation.

[@waitwhat6882]

Two of the best authors out there.

[@dd81807]

James is hitting the nail on it’s head, it’s the system that will get you more wins then just fixing one process or one problem. The system itself needs to be remedied, reevaluated and fixed periodically if not continuously. At the same time, being too systematic might hinder creativeness so by being systematic I don’t mean being rigid, it’s about coming up with the most tried out successful course and succession of actions.

[@subhasishnath3078]

One of the best interviews ever. Thank you Ryan.

[@devendramoturu4570]

Two of the best authors I most admire…..

[@futureobituary9661]

42:04 I'd love to know what was cut out.

[@justadudeintheworldman.120]

Yes

[@MaxCastera]

@@justadudeintheworldman.120 Actually that part was not cut out from the podcast version :) And it's a great piece. I have just made a sketchnote video about the advice James Clear gave: kzbin.info/www/bejne/sGeVmWd5n9Nrbqs

[@justadudeintheworldman.120]

@@MaxCastera Very cool, you are good artist👍

[@MaxCastera]

@@justadudeintheworldman.120 Thanks a lot. Much appreciated. That discussion was really an inspiration.

[@mysticsociety1111]

Really enjoyed this episode right up to the point they suggested people give up sleep “to get a big project done” as in a possible multi-year project. We are already a sleep deprived nation and this advice is not only outdated, but irresponsible. Suggesting this is the equivalent to ensuring people throw their atomic habits right out the window. Sleep is the number 1 pillar of health. Get too little consistently everything you do will go to shit.

[@kyaraku5646]

“Yes” is a responsibility/commitment, “No” is a decision/choice. Facts!

[@daniel_najar]

"Just have one good day then repeat it" 🔑

[@manofglass_4003]

Fantastic Interview! I love Atomic Habits, it's such an interesting book. James Clear is a clever and cool person too, it was just a nice talk. Good work Ryan 👍

[@smokypoo]

Love that book! I have it in audiobook and I listen again and again when I feel I'm overwhelmed.

[@muaythaimfat2904]

Ohh great. Just bought his book yesterday so must be a sign.

[@Rubenvs25]

I really enjoyed this talk

[@avhadmahesh9189]

Great knowledge in simple words

[@JM-zi4in]

This one was so good!!!

[@lighthousepointhomeboatcar201]

Ryan ans James are two of my favorites!

[@jms415]

Glad James has kids, it's easier to relate to other parents. It will be interesting to see when these guys start talking more about spirituality matters and hiw they incorporate it into their books. Great interview!

[@dworsham4540]

Ryan, I just found out you had this channel here after watching your chat with Sam Parr. This was a great interview, and I can already tell I'm going to love watching many more of your videos / interviews. Thanks.

[@alanlazcano1935]

Great show! Pretty good advice for the day to day

[@franciscogallegos7936]

I finally understand the value of saying no.. .I've heard it a million times and read it a million more, but this is the first time I've heard it explained.

[@ebukanjoku]

Thanks a lot for this.

[@Francisco_Manos]

I recently finished the Clear book so Thank You for the video!! (the LIKE button has been prematurely clicked)

[@theaventusmind]

This is precious!

[@ankurjha3990]

love you both. i have taken notes.

[@1000cronic]

Bruhhhh this podcast is gold, love the both of then

[@jikaunroberts4519]

Great interview, very underrated!

[@shekape]

I just started reading his book today. Enjoying it so far! Very insightful.

[@WookieLove1]

Holy cow Ryan, I just stumbled into this one. Wow!!! Need to watch this one several times...

[@danielaheinze3882]

Thank! You!

[@user-mf6ge5de1z]

Such a great interview full of wisdom. Thanks guys! . Such a great interview full of wisdom. Thanks guys! .

[@Xander_Meek]

The book changed my life!

[@carluyabut2824]

Yoooooo Ryan had to do it like that. He HAD to pull James over. Grateful himan being here

[@nishakulkarni5517]

I have learned so much from this episode!

[@jafaralnwiser1769]

One of the best books I have ever read.

[@larktejano8375]

'The height of your joy is tied into the depth of your sorrow.' Gold, homeostasis, yin/yang...