James Clear – Atomic Habits

James Clear is a writer, entrepreneur, speaker and New York Times best-selling author.

He has spent years educating millions of readers on the importance of habits, decision-making, and continuous improvement. He is a regular speaker at Fortune 500 companies, and his work is used in the NFL, NBA, and MLB.

His new book, ‘Atomic Habits’, details his system of building good habits and breaking bad ones, showing how small changes can have a transformative effect in every aspect of your life.

00:00 Trailer.

02:04 Brian’s thoughts on the episode.

03:09 Brian’s introduction.

03:41 James loves other great cities in the world, but London he feels he could call home.

06:00 Habits are one thing in life you have control over and are a lagging measure of your life experience.

10:18 How habits affect our personality.

13:01 What is a habit and why did James become obsessed with their influence?

18:33 The science behind cue, craving, response and reward.

22:55 What happens if you forget about the goal and focus only on the system.

30:04 Explanation of the notion of one percent each day.

33:43 How today’s need for immediate reward can be balanced with long term results of good habits.

41:35 How James’ method differs from other methods like affirmations,

43:58 Using reframing.

46:22 Breaking bad habits.

47:55 The rules for making good habits, …make it obvious.

1:04:14 … make it attractive.

1:12:21 The concept of anticipation of the reward motivating the reward as opposed to the action itself.

1:19:30 James thoughts on the place addiction has in forming habits.

1:22:43 … make it easy: motion versus action.

1:29:59 Using technology to help with forming good habits.

1:34:03 … make it satisfying.

1:38:13 The role gamification can play.

1:41:05 Never miss twice.

1:43:21 Coping with the boredom of habits.

1:48:57 The Goldilocks rule.

1:51:27 Some practical take-aways from James to get started on forming good habits.

1:57:53 James’ daily practices.

2:00:18 The chaining action of some habits and the key habit which has the biggest pay-off.

2:02:07 The habit James struggles with.

2:04:49 James’ super-power.

2:11:25 Best and worst days of his life.

2:14:35 What scares him.

2:16:49 What we would be surprised to learn about James.

2:18:10 Habits don’t restrict freedom, they create it.

2:18:49 What keeps him awake at night.

2:22:44 Phone call to the 20 years old James Clear.

2:24:04 Best advice he ever received.

2:26:00 Success secrets.

2:26:24 Advice continued.

2:27:31 Brian’s summing up.

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Simple. Clear. Thought provoking. Thanks for the wonderful talk.


50 minutes in and the bowl of fruit beats the bottom draw! Practical advice is friendly and helpful.


One of the best interviews up to now. Thank you. I really believe that mastering habits is key for a good life.


Great interview, thanks both Bryan and James, so appreciate for sharing☺


this episode more useful more than I imagine, thanks a lot


I really liked the idea of shaping the habit before diving into a complete adoption of it. It’s important to start with small steps that will give you a sense of progress, rather than attempting to change an aspect of yourself in one go.


Please provide Subtitles for all your videos


I am so greatful for this opportunity, thank you so much