Immediate Rewards for Avoidance Habits

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In this second part of the 2-part episode with James Clear, we explore practical, research-backed strategies for habit formation, including making habits obvious, attractive, easy, and satisfying. Through personal stories and examples, they discuss how environment, social groups, and small behavioral tweaks can help build good habits and break bad ones. The episode emphasizes starting small, celebrating progress, and designing supportive surroundings, offering listeners actionable advice for lasting behavior change.

Exciting News!!!Coming in March 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways

• Practical strategies for habit formation and behavior change
• The role of environment in shaping habits
• Techniques for making habits obvious and accessible
• The concept of habit stacking (anchoring new habits to existing ones)
• The importance of social groups and community in habit adoption
• The impact of technology on finding supportive communities for habit change
• The significance of reducing friction for positive habits and increasing friction for negative ones
• The “two-minute rule” for simplifying habit initiation
• The emotional payoff and satisfaction associated with habits
• The importance of tracking progress and celebrating small victories in habit formation

For full show notes,⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!⁠

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If you enjoyed this conversation with Katy Milkman, check out these other episodes:

⁠⁠How to Stay Motivated with Ayelet Fishbach⁠⁠

⁠⁠Tiny Habits for Behavior Change with BJ Fogg⁠⁠

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This episode is sponsored by:

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