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How To Stop Procrastinating & Build Good Habits

James Clear is here to teach us that good daily habits are the best way to transform your life.

In his book, “Atomic Habits”, James details his system of building good habits and breaking bad habits.

A writer, entrepreneur, speaker and New York Times best-selling author, James has spent years educating millions of readers on the importance of habits, decision-making, and continuous improvement. He regularly speaks at Fortune 500 companies, and his work is used in the NFL, NBA, and MLB.

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Join us as we discuss:

  • The difference between goals and systems
  • B.F. Skinner, operant conditioning and Alan Carr
  • 1% improvement and the British cycling team
  • Why bad habits stick and how to break them
  • Variable rewards, affirmations and food journals
  • Social media and the attention economy
  • Environment design, procrastination and habit trackers
  • Gamification, Josh Waitzkin and the Goldilocks rule


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.


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