183 - Building & Changing Habits with James Clear of "Atomic Habits"

In this episode, we discuss: 00:00:00 - Intro 00:00:10 - Why James became deeply interested in habits 00:04:39 - Viewing habits through an evolutionary lens 00:08:29 - The power of immediate feedback for behavior change, and why we tend to repeat bad habits 00:14:25 - The role of genetics and innate predispositions in determining one’s work ethic and success in a given discipline 00:24:36 - How finding one’s passion can cultivate perseverance and discipline 00:31:40 - Advantages of creating systems and not just setting goals 00:39:55 - The power of habits combined with self-identity to induce change 00:55:13 - How a big environmental change or life event can bring on radical behavioral change 00:59:38 - The influence of one’s social environment on their habits 01:06:28 - How and why habits are formed 01:16:45 - How to make or break a habit with the “Four Laws of Behavior Change” 01:24:08 - Practical tips for successful behavioral change—the best strategies when starting out 01:40:01 - Self-forgiveness and getting back on track immediately after slipping up 01:50:18 - Law #1: Make it obvious—Strategies for identifying and creating cues to make and break habits 01:59:24 - Law #2: Make it attractive—examples of ways to make a new behavior more attractive 02:12:00 - Law #3: Make it easy—the 2-minute rule 02:17:17 - Law #4: Make it satisfying—rewards and reinforcement 02:20:18 - Advice for helping others to make behavioral changes

Dr Attia is just a damn gift. Thank you!

Probably, one of the best podcasts on the Internet.

Clicked on this with no intention of spending 2 1/2 hours listening to two people talk about building and changing habits...and yet I did. Much more interesting and informative than I expected. Thank you.

I've heard other interviews with James and really enjoy listening to him, but your interview is by far the best, I think you just ask more insightful questions, great work Peter!

“Every action you take is a vote for the type of person you wish to become.” Good quote from the book. I find mindfulness more beneficial though. The workbook called 30 Days to Reduce Stress by Harper Daniels helped a lot.

Tracking anything usually leads to change. I believe this is part of PEARSONS LAW: When performance is measured, performance improves. When performance is measured and reported back, the rate of improvement accelerates" This is why accountability is king for the biggest changes.

You set the bar high with your question formation and pulled out a lot of background information and detail from James that we haven’t heard before. Thank you for your insightful approach.

James reminds me of a combination of Joel McHale and Tim Ferris.

What an incredible interviewer you are! These were the most unique and sophisticated questions I have ever seen any interviewer ask James!

Great episode, great guest - simply presented content, thank you James and Peter <3

My favorite deep thinker sits down to interview the habits builder with his beautiful style of intense preparation, thoughtful questions and sharp deep dives. How can I create 2.5 extra hours today? hmmm - now thats the hard part :)

Regarding the evolution of habits, there's a wide gap between 5k years ago and 5 hundred. Reading any of the Upanishads or Vedas, Pre-Socratic Philosophers or Classical, or even early Christian Theology renders clear evidence we've been habit interested for far longer than 500 years.

An interview with David Goggins, and digging deep in Goggins' mindset and habits, will be a complimentary to and an extension of this informative interview with James Clear. It won't be easy, in more than a few ways, to interview Goggins but because it's going to be a very challenging one, it'll be of great value to the audience of Peter Attia MD Podcast.

Two people I greatly admire, together. This is a good Monday :-)

I've already listened to this episode at work but I'll watch it again now because it was so clear and insightful

Great talk, and the inflections of true honesty,tho hysterical to me.Peter your obsession with the water meter has got to be a hot topic with your family...and the fact that you have a spread sheet might have been the first 'oh boy here we go' clue:)))) But LOVE your interview with James, he is great author/ habit teacher!!! Love this

The authors of the two books I read this month. How cool

Anyone else who initially thought this was Tim Ferris? Kinda looks and sounds like him. Great podcast!

This is why meditation and contemplation and awareness are so important. It shows ones workings so you can at least try to be less controlled by compulsion.