James Clear: Building & Changing Habits (#183 rebroadcast)
Dec 26, 2022
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James Clear, author of Atomic Habits, discusses the formation of good and bad habits, the role of genetics and environment, cultivating perseverance and discipline, the power of habits combined with self-identity, and the 'Four Laws of Behavioral Change' to create new habits and make meaningful life changes.
Habits shape our internal story and provide evidence for the identity we want to have.
Small, consistent habits align with our desired identity and create progress towards our goals.
Every action we take is like casting a vote for the type of person we want to be.
Patience and persistence are required for lasting behavior change.
The four laws of behavior change: make it obvious, attractive, easy, and satisfying.
The environment plays a significant role in influencing our habits and behavior.
Deep dives
The Power of Identity in Habit Formation
Habits serve as a signal to ourselves about who we are and what we care about. They shape our internal story and provide evidence for the identity we want to have. By embodying the habits of a certain identity, such as the behaviors of a healthy person, we align our actions with our desired identity. This shift in identity drives behavior change more effectively than relying solely on outcomes or goals.
Small Habits and the System of Change
Habits should be small and easy to do, acting as units in a larger system of daily routines. By focusing on small, consistent actions, we build a system of habits that align with our desired identity. These habits create progress and provide evidence of the person we want to become. Instead of relying solely on outcome-based goals, we shift our mindset to focus on building a system of habits that naturally lead to the desired outcomes.
Casting Votes for our Desired Identity
Every action we take is like casting a vote for the type of person we want to be. By consistently embodying the habits of our desired identity, we reinforce that identity and strengthen our belief in it. Small habits, gradually built over time, help us shift from trying to change through epiphanies or faking it till we make it, to genuinely adopting the behaviors and mindset of our desired identity. Through consistent action and casting votes for our desired identity, we can create lasting behavior change.
The Journey from Habit Change to Identity Change
The process of habit change is not always quick or straightforward. It often requires patience and persistence. The shift from struggling with new behaviors to embodying a desired identity can take time. It involves starting with small habits that align with the identity we want to have, and gradually building on those habits over time. Eventually, our actions become automatic and aligned with our identity, making it easier and more natural to maintain the desired behaviors.
The Four Laws of Behavior Change
The podcast episode discusses the four laws of behavior change, which provide a framework for building and breaking habits. The first law is to make it obvious, which involves making the cues of good habits more visible and easy to see. The second law is to make it attractive, focusing on finding ways to make desirable habits more appealing and motivating. The third law is to make it easy, reducing friction and making it simple and convenient to perform the habit. Finally, the fourth law is to make it satisfying, ensuring that the habit is enjoyable and rewarding. These four laws can be used to guide behavior change and promote the development of positive and sustainable habits.
The Power of Environment
The podcast episode emphasizes the significant impact of the environment on our habits. It explains how the cues and triggers in our environment can influence our behavior and make certain habits more likely to occur. The episode provides examples of how changing one's environment can help create behavior change. For instance, getting a dog to establish a consistent sleep routine or joining groups with desirable behaviors to make the desired behavior feel more normal and easier to adopt. The speaker highlights the importance of creating an environment that supports desired habits and encourages behaviors that align with personal goals.
The Importance of Flexibility and Course Correction
The podcast episode emphasizes the importance of being flexible and open to course correction when it comes to behavior change. It highlights the concept of working backwards from desired outcomes and being adaptable in the approach to reach those outcomes. The episode suggests focusing on the next step rather than having a rigid plan for every single step. It emphasizes the power of rapid course correction and not letting mistakes or slip-ups derail progress. The speaker encourages self-forgiveness and a growth mindset as key elements in maintaining momentum and progress towards behavior change goals.
Self-Awareness and Understanding Cues
The podcast episode emphasizes the role of self-awareness in behavior change. It suggests exercises to increase self-awareness and understanding of one's habits and cues. The habit scorecard exercise is mentioned as a way to list out every habit and observe the patterns and triggers associated with them. The episode encourages a non-judgmental and curious approach to understanding one's habits. It suggests asking questions about who, what, when, where, and why to gain a better understanding of the cues and triggers for specific behaviors. Self-awareness is identified as a crucial first step in designing and changing one's habits.
Keys to Building Better Habits
To build better habits, it's important to make them small and simple. Scaling down habits to take two minutes or less makes them more achievable and helps establish the habit before improving it. Optimizing the environment can also support habit formation, as changing the surroundings to make the desired behavior more obvious and accessible increases the chances of success. Additionally, reinforcing good habits through praise and rewards can make them more satisfying, aligning with the desired identity and providing motivation to continue. Applying these principles can help in building and maintaining effective habits.
Helping Patients with Behavior Change
When working with patients who may not be fully committed to changing their habits, it is crucial to start small and keep it simple. Focusing on one behavior change at a time and optimizing the environment to support positive habits can make a significant impact. Additionally, praising and reinforcing the good behaviors can provide motivation and build momentum for further change. Patience and a gradual approach are key in helping patients navigate behavior change and adopt healthier habits.
Upcoming Book about Strategy and Decision-Making
James is currently working on a new book that explores strategy, decision-making, and attention management. The book aims to answer questions on which habits to focus on and how to determine high-leverage actions. It delves into the process of making strategic choices and directing attention effectively. James is excited to share more insights on these topics in the upcoming book.
James Clear is the author of the New York Times bestseller Atomic Habits. His extensive research into human behavior has helped him identify key components of habit formation and develop the “Four Laws of Behavioral Change.” In this episode, James provides insights into how both good and bad habits are formed, including the influence of genetics, environment, social circles, and more. He points to changes one can make to cultivate more perseverance and discipline and describes the profound impact habits can have when tying them into one’s self-identity. Finally, James breaks down his “Four Laws of Behavioral Change” and how to use them to create new habits, undo bad habits, and make meaningful changes in one’s life.
We discuss:
Why James became deeply interested in habits [1:45];
Viewing habits through an evolutionary lens [6:00];
The power of immediate feedback for behavior change, and why we tend to repeat bad habits [9:15];
The role of genetics and innate predispositions in determining one’s work ethic and success in a given discipline [14:30];
How finding one’s passion can cultivate perseverance and discipline [23:15];
Advantages of creating systems and not just setting goals [29:15];
The power of habits combined with self-identity to induce change [36:30];
How a big environmental change or life event can bring on radical behavioral change [50:30];
The influence of one’s social environment on their habits [54:15];
How and why habits are formed [1:00:30];
How to make or break a habit with the “Four Laws of Behavior Change” [1:09:30];
Practical tips for successful behavioral change—the best strategies when starting out [1:16:15];
Self-forgiveness and getting back on track immediately after slipping up [1:30:30];
Law #1: Make it obvious—Strategies for identifying and creating cues to make and break habits [1:39:45];
Law #2: Make it attractive—examples of ways to make a new behavior more attractive [1:47:45];
Law #3: Make it easy—the 2-minute rule [1:58:45];
Law #4: Make it satisfying—rewards and reinforcement [2:03:30];
Advice for helping others to make behavioral changes [2:06:00]; and
