Habits: bad days matter more than the good days

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The key insight from this snip is that when it comes to habits, bad days matter more than the good days. Falling to the level of our systems, rather than rising to the level of our goals, is crucial. It is important to set up systems and strategies that make it harder to fail rather than relying solely on willpower. In terms of fitness, reducing the scope but sticking to the schedule is a helpful approach. Even on days with limited time, showing up and doing something is better than doing nothing. Maintaining the habit is what counts in the long run. By showing up on the bad days, we prove to ourselves that we can overcome challenging circumstances and continue the habit, which ultimately leads to progress. This mindset and approach are applicable not only to fitness but other areas such as writing and business as well.

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James Clear (@JamesClear) is a writer and speaker focused on habits and continuous improvement. He is the author of the #1 New York Times bestseller Atomic Habits, which covers easy and proven ways to build good habits and break bad ones. The book has sold more than 10 million copies worldwide and has been translated into more than 50 languages. On average, Atomic Habits has sold one copy every 15 seconds since it was published.

James is also the creator of the 3-2-1 Newsletter, which is one of the most popular email newsletters in the world and has more than 2 million subscribers. Each issue contains 3 short ideas from James, 2 quotes from other people, and 1 question to consider that week. You can sign up for free at JamesClear.com.

He is a regular speaker at Fortune 500 companies, and his work is used by players and coaches in the NFL, NBA, and MLB. In college, he was an Academic All-American baseball player, and he is an avid weightlifter.

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[06:52] Annual reviews.

[13:06] Habitual accountability.

[17:24] Systemic scaffolding.

[22:03] Capturing good ideas.

[29:15] Asana.

[32:02] Leveraging maximal results from minimal scale.

[41:50] Rolling with social platform inconsistencies.

[46:45] Don’t let the algorithm dictate your identity.

[50:55] The key to building lasting habits.

[55:07] How James would promote 5-Bullet Friday.

[1:00:59] What might an outside observer believe are your priorities?

[1:02:00] Success generates opportunities — and distractions.