Huberman Lab

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

1610 snips
Jan 5, 2026
Guest
James Clear
In this engaging discussion, James Clear, a behavioral change expert and author of Atomic Habits, shares practical insights on building good habits and breaking bad ones. He emphasizes the importance of starting and adapting habits to life’s seasons. Clear introduces the Four Laws of Behavior Change, highlights how to design your environment for success, and discusses the significance of consistency, even on tough days. With actionable strategies like previsualization and embracing failures, listeners will learn to reshape their identities and create lasting change.
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Master The Tiny Start

  • Make starting trivial by shrinking the action to a tiny, obvious first step so you actually begin.
  • Master the 30-second to five-minute window of starting and you'll overcome most procrastination.
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Use The Four Laws

  • Use the Four Laws: make habits obvious, attractive, easy, and satisfying to increase repetition.
  • Pick the specific environmental or behavioral tool that fits your situation from that toolkit.
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Habits Change With Seasons

  • Habits have seasons and must adapt as life roles and capacity change.
  • Consistency equals adaptability: show up in shorter or easier forms on bad days to keep the habit.
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