#064 - James Clear - How To Build Habits That Last
Apr 15, 2019
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James Clear, author of the bestselling 'Atomic Habits,' shares his insights on habit formation and decision-making. He explores how our daily actions shape our lives, emphasizing that habits serve as mental shortcuts for efficiency. Clear differentiates between systems and goals, advocating for a focus on enjoyable processes over end results. He introduces the four stages of habit formation and the 'two-minute rule' to simplify habit building. Listeners learn to discover their passions while understanding how small changes can lead to lasting success.
Our daily habits are the foundation for the results we desire in life, and shifting our focus from goals to systems can drive progress.
Environmental cues play a crucial role in shaping our habits, and making desired habits obvious and attractive can increase adherence.
Cultivating a strong sense of identity and leveraging social reinforcement are key to making habits stick in the long run.
Deep dives
The Power of Habits and their Impact
Habits are essential for optimizing our actions and achieving our goals. They allow us to conserve energy and solve problems with less effort. They can either build us up or tear us down, depending on how we cultivate and manage them. Our daily habits are the foundation for the results we desire in life, whether it's financial stability, physical health, or personal development. In order to make progress, we need to shift our focus from goals to systems. While goals provide clarity and direction, it is the systems and processes we follow that truly drive progress. Winners and losers often have the same goals, but what sets them apart is the quality and consistency of their systems. By aligning our ambition with our ability, and finding the intersection where our passions and talents meet, we can create systems that are both effective and enjoyable.
Changing Habits through Environmental Design
Environmental cues play a crucial role in shaping our habits. By making desired habits obvious and attractive, we can increase our chances of sticking to them. For example, placing a bowl of floss next to our toothbrush encourages consistent flossing. Similarly, turning chairs away from the TV or putting the remote control out of reach can reduce mindless television watching. Creating commitment devices, such as meeting a friend for a morning run, adds external accountability and makes the habit more attractive. To break bad habits, we can introduce friction by making them more difficult. Simple actions like logging out of social media accounts or deleting apps can limit mindless browsing. Ultimately, our environment and the meaning we assign to cues can transform the attractiveness and adherence of our habits.
Making Habits Stick: Identity and Social Reinforcement
In order to make habits stick in the long run, it is important to cultivate a strong sense of identity and leverage social reinforcement. Our habits reflect our beliefs and the stories we tell ourselves. By casting votes for the type of person we want to become, even through small actions, we can gradually shape our identity and reinforce desired habits. Education and exposure to new worldviews can also help change the stories we tell ourselves and alter the cravings associated with certain cues. Additionally, our social environment can have a significant impact on the attractiveness and adherence of our habits. By aligning our habits with the expectations and values of the communities we belong to, we increase the likelihood of sticking to those habits over time.
The Four Stages of Habit Formation
Habits are comprised of four stages: cue, craving, response, and reward. Cues capture your attention, cravings are driven by how you interpret the cues, responses are the actions or habits themselves, and rewards satisfy the cravings and train the brain to repeat the habit. Understanding these stages helps in analyzing and shaping habits.
Creating Good Habits and Breaking Bad Habits
To create good habits, make the cues obvious, make the habits attractive by finding motivation or making them enjoyable, make the habits easy to perform, and make the rewards satisfying. Conversely, to break bad habits, make the cues invisible or less obvious, make the habits unattractive, increase friction and difficulty, and make the consequences unsatisfying. These four laws of behavior change provide a framework for building good habits and breaking bad ones.
James Clear is an author, entrepreneur and speaker focused on habits, decision-making and continuous improvement.
James' new book Atomic Habits has been my most recommended of 2019 (and probably 2020 too). I honestly can't describe how impactful, actionable and brilliant it is and I'm beyond excited to share some key learnings from it in today's episode with you.
Our successes or failures in life are lagging measures of the actions we take on a daily basis. The often unseen force driving these actions are our habits, and today we're going to learn how to build & break habits from one of the foremost authorities in the field.
From stopping smoking to starting meditating, tying your shoes to becoming a world champion basketball player, learning how habits work will assist you in achieving whatever your goals are in life. Also expect to learn how to discover your passion and connect with your purpose. Don't sleep on this episode.
Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom
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