Discover how habits shape your identity, with 43% of daily actions on autopilot! Learn from high achievers like Sam Tomkins and Jo Malone who utilize micro habits for peak performance. Explore effective journaling techniques for tracking progress and the transformative power of tackling tough tasks. Find out why folding your clothes well might just change your life and dive into practical, science-backed tools for living intentionally. Get ready to elevate your daily routine and boost your performance without burning out!
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insights INSIGHT
Habits Drive Almost Half Our Day
Nearly half of our daily actions (43%) happen on autopilot driven by habit.
This means your habits largely shape where your life is headed without conscious choice.
question_answer ANECDOTE
Sam Tomkins' 1% Efforts
Sam Tomkins emphasizes the importance of "1% efforts," the small unseen things that make a big difference.
These tiny habits create a stable foundation for big successes like scoring tries or making big plays.
volunteer_activism ADVICE
Journal Small Habit Wins
Journal your small positive changes to see how they lift your day.
Proof of progress through journaling builds belief, which helps habits stick.
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Atomic Habits by James Clear provides a practical and scientifically-backed guide to forming good habits and breaking bad ones. The book introduces the Four Laws of Behavior Change: make it obvious, make it attractive, make it easy, and make it satisfying. It also emphasizes the importance of small, incremental changes (atomic habits) that compound over time to produce significant results. Clear discusses techniques such as habit stacking, optimizing the environment to support desired habits, and focusing on continuous improvement rather than goal fixation. The book is filled with actionable strategies, real-life examples, and stories from various fields, making it a valuable resource for anyone seeking to improve their habits and achieve personal growth[2][4][5].
Today Jake and Damian break down why your habits matter more than you think. Did you know 43% of what you do each day is habit, not conscious choice?
That means nearly half your day is lived on autopilot. So where is your autopilot taking you?
This episode breaks down:
Why tiny daily actions shape your entire identity
How Sam Tomkins, James Clear, and Jo Malone use micro habits to stay sharp
How to journal proof of your progress
The 3 questions to ask yourself before any task
And why folding your clothes well might just change your life
Damian and Jake dig into practical, science-backed tools you can use today to start living more intentionally—and performing at your best without burning out.
Plus: The start of Damian’s new series on Essential Habits drops Wednesdays in the feed. Make sure you’re subscribed so you don’t miss out.
Listen to the full length episodes referenced in this podcast:
The High Performance Podcast 