James Clear - Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

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 habit
50:00 | 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.