<ul><li> You're building habits all the time.</li><li>Be the architect of your habits, not the victim of them.</li><li>Your results are a lagging measure of your habits.</li><li>There is a mismatch between our ancestors' behaviour instinct to receive instant gratification and our wished behaviours that have to delay gratification.</li><li>Genes don't tell you not to work hard, they tell you where to work hard to embrace your abilities.</li><li>People find pleasure from progress, either from comparing ourselves to others' or to ourselves.</li><li>Fix the inputs, and the outputs will fix themselves.</li></ul>

Key Insights (I)

<ul><li>Goals are for people who care about winning one time. Systems are for people who care about winning again and again.</li><li>You take pride in your habits and they provide proof of the story you tell yourself about your identity.</li><li>Your habits are the solution for the recurring problems you have</li><li>Variable rewards tend to intensify behaviour.</li><li>Environment is the invisible hand that drives our behaviour.</li><li>Contain the damage of failing once by dividing your day in 4 blocks.</li><li>Master the art of showing up.</li></ul>

Key Insights (II)

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—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]; More.  Learn more: https://peterattiamd.com/ Show notes page for this episode: https://peterattiamd.com/jamesclear/   Subscribe to receive exclusive subscriber-only content:  https://peterattiamd.com/subscribe/  Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/  Connect with Peter on Facebook | Twitter | Instagram.

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Expert insight on health, performance, longevity, critical thinking, and pursuing excellence. Dr. Peter Attia (Stanford/Hopkins/NIH-trained MD) talks with leaders in their fields.

#183 - James Clear: Building & changing habits

Key Insights (I)

Key Insights (II)

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