ATOMIC HABITS: How To Get 40.1 TIMES BETTER At Anything!

ATOMIC HABITS: How To Get 40.1 TIMES BETTER At Anything! | James Clear

Рет қаралды 141,992

Күн бұрын

Do you believe habits are ‘good’ or ‘bad’? Are you constantly trying to create better habits and quit those that don’t serve you? Today’s guest has insights that will help get your 2021 off to a great start by truly understanding what habits are - and how to optimise them.
James Clear is an entrepreneur and New York Times best-selling author of Atomic Habits a handbook for anyone who wants to finally get to grips with successful behaviour change. He shares his learnings via his hugely popular newsletters, to help people use the psychology of habit formation to live healthier, fuller lives.
We talk about ‘designing your environment’, building a tribe around you who support what you want to achieve and finding the path of least resistance to what you want to do. When it comes to good versus bad habits, James says it’s more about which are effective - are they serving you?
We also discuss how true behaviour change is really identity change. Every action you take towards your goal is a vote for the person you wish to become. You’re no longer that someone who tries to go for a run three times a week, you’re a runner. James says we can all begin by asking ourselves ‘Who do I want to become?’ then looking at what habits we might need to build that identity.
This is such a useful conversation, packed with practical tips, and I think it’s a great way to kick off the year. I know you’re going to feel fired up to seek out your new identity once you listen.
Show notes available at drchatterjee.com/145
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Related Feel Better Live More Podcast episodes:
92 How To Make Lifestyle Changes That Will Last with Dr Rangan Chatterjee • 5 Minute Habits to Tra...
108 The Secret To Creating Habits That Stick: Professor BJ Fogg • The Secret To Creating...
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Пікірлер: 125

@sandhyasanjana1861 2 жыл бұрын

The point James makes about when you exercise, you eat better - completely resonates with me. If I don’t exercise I tend to be flabby about my eating too.

@shannonsolomon7480 3 жыл бұрын

One of the best things I learned from Atomic Habits is attaching the new habit to an existing habit. This helped me so much. My biggest concern with the idea of attaching your identity to a habit is : what happens when you can no longer do the habit, especially when it's through no fault of your own? I was a runner. I got injured. I can no longer run. I spiraled a bit for too long because I was no longer a runner. I had lost a huge part of my identity. it was agonizing, it still is agonizing.

@chelseal654 3 жыл бұрын

I’m so sorry you’re struggling, losing a part of who you are is so hard. If you’re still able to be physically active, you can adopt the identity of “I’m an active person,” which means no matter how you choose to be active, your identity is more resilient. Just remember at the end of the day, you are a multi faceted person, and your life encompasses many identities.

@shannonsolomon7480 3 жыл бұрын

@@chelseal654 Thank you! I hadn't realized how deeply I had taken on the moniker of runner until it was gone. That's a good idea to use more general terms in the future. I truly appreciate your kind words.

@hantor4 2 жыл бұрын

So sorry to hear your story but everything happens for a reason .and somtimes is out of your hands .but hey your mind has a higher power that's can create heaven out of hell and hell out of heaven if you wanted to .so like i did said in my book " starts where you are at, use what you have & do what you can and hope for the best to come .remember your past is not your presnt and it shouldn't be your future and don't forget even the 🐦 birds inside their cages never stop sining .so 😃 smile becuse your smile will takes you to wondrful places and opens so many doors .i can be your friend if you need any support .nice to meet you .

@LDS_Truth_Seeker Жыл бұрын

We are not what we do. 😊

@cathybinder1111 Жыл бұрын

I AM SO VERY SORRY TO HEAR ABOUT YOUR VERY DIFFICULT EXPERIENCE!!!!💜 there is a particular quote that gives me strength in the area of SUCH GREAT LOSS… It is a quote from IMAN, david Bowies widow……. HARD DAYS ARE THE BEST BECAUSE THATS WHEN CHAMPIONS ARE MADE.” I realize this is no one day experience for you whatsoever. I’m going thru several v difficult experiences myself rn and I use this quote to indicate the entire experience…… I have a personal belief that ESPECIALLY when super difficult things are happening…… the MORE difficult or completely horrifying the circumstances are that I find myself involved in creating….. the ONLY thing that feels just right to me and when I feel overwhelmed I remind myself “ok Cathy, now you KNOW that everything is a gift and happening FOR me not TO me, and THIS particular situation is SO AWFUL THAT I KNOW THAT EVEN THOUGH I MAY NOT UNDERSTAND IT YET, and possibly never will, SOMETHING OR MANY THINGS THAT ARE SUPER IMPORTANT ARE TAKING PLACE AND I SHALL CONTINUE TO WALK THROUGH IT AND THE GIFTS WILL BE IMMENSE!!!!!! And I KNOW that my personal character is growing and I think of myself as being THAT CHAMPION IN THE MAKING😍!!!! Of course idk if this will be of any help to you at all, but I surely do pray that it WILL 😍!!! Stay gentle and compassionate with yourself, sweetheart. You need warmth and love and hopefully some connection right now, ESPECIALLY when you are going through such a huge loss!!! I often journal about the grief from loses i experience. You are definitely going to be doing some grieving so please just allow yourself this time and space to do it!!!! And you know what else????? Our medical technology is GROWING SO SO FAST RIGHT NOW!!!! No one must say NEVER anymore. There are so so many incredibly wonderful medical options due to make appearances here in the US between now and the next three years that will be completely helpful to people with musculoskeletal issues!!!! I am experiencing SEVERE SPINAL STENOSIS and major osteoarthritis with osteoporosis….. and I already know of a medication that will be out ANY TIME VERY SOON that will completely change the outlook on the rest of my life!!! I will suggest a Book to you::;; LIFEFORCE by Tony Robbins and two medical doctors that covers EVERYTHING THATS ON THE WAY!!!!! You just MIGHT get some hope from the book. Again it’s only about the wonderful medical technology that will BLOW your SOCKS OFF I PROMISE YOU!!!! And every penny spent on purchasing this book goes directly to feeding families!!!!!! 💕💕💕 Please take good care my friend 😍😍😍😍😍😍😍

@shivanthikulasingham6131 Жыл бұрын

James Clear: "True behaviour change is really identity change. If you start to look at yourself in a new way, if you assign a new story to yourself, you are not even really pursuing behaviour change anymore. You are just acting in alignment with the type of person that you see yourself to be". I am grateful I came across this interview at the beginning of a new year, in January 2023. So much wisdom in this 1 hour and 28 minutes!! I am grateful for the lessons. And I will definitely be reading Atomic Habits, ASAP. I have struggled with implementing and maintaining good habits most of my life. James' idea of behaviour change is profound because it links it to your identity! It is not just about doing something on the surface but connecting it to who you want to be at the core of your being. This to me was one of the biggest takeaways.

@aphilli62phillips39 Жыл бұрын

38:36 it really took him a long time to get to the actual question

@Homeopathicharmony 3 жыл бұрын

Path of least resistance, and 'good' and 'bad' habits , delayed gratification - can't wait to read the book - really small practical things to explain all of our habits! Thank you both!

@rachelmiley4722 3 жыл бұрын

Atomic habits is one of the best books I've ever read. Thank you for the great interview, was good to recap on some of the books ideas! Great channel just subscribed.

@chch2106 3 жыл бұрын

I did the math and James Clear literally saved 29 lives from his charity. What a legend!

@susydyson1750 3 жыл бұрын

check yr number

@susydyson1750 3 жыл бұрын

such a great interview ! as his name says left it clear ! may i suggest that you look at 'us' watching you (as 'clear' did from time to time) loved the living room display and other advice from both!

@ClumsySmurfett 3 жыл бұрын

And let's not forget the awesome interviewer ♡

@la7427 Жыл бұрын

Needed this thank you

@sn281076 2 жыл бұрын

This conversation is a game changer. Thank you

@MsLinz1975 Жыл бұрын

Another habit I've picked up in regards to the home. The kitchen. Wash up ten things, put away ten things. Spread that method over the house. Is my house perfect. No. But it's more manageable. I'm drawn to these habits. Seek them out just out of pure selfishness. I can't be dealing with the fall out of my own BS.😅

@MsLinz1975 Жыл бұрын

I smoked for 30 years. I always wanted to give up. I grew up in a time where smoking was the social norm as well as being a prop of identity. Then I reached a point 8 months ago. Another good friend had died from smoking related cancer. It took a few days after we had our last conversation. But I put the cigarette out. There have been ups and downs. But the habit of not smoking has replaced the habit of smoking. I live in the city where there are multiple shops that sell cigarette but I just walk by. I've installed that feeling of being comfortable with being uncomfortable. I fallen down. But I stand up. I don't beat myself up. And after 8 months I feel that I can live more. For my children. For me. I can show up for me. Rewrite that identity. As for priming remove those disgusting objects related to the habit.

@idaraekere Жыл бұрын

A thought came to mind that really summarizes it for me: you want to do habits that requires you to pay the price now, upfront.

@andysmith1482 3 жыл бұрын

Excellent conversation. As a teacher, there's a lot here for helping the kids to form good habits and for helping create positive classroom norms. Thank you!

@DrChatterjeeRangan 3 жыл бұрын

Delighted to hear this Andy. Do let me know how you get on!

@Jibbie49 2 жыл бұрын

Habits can be just as negative: child comes home from school, throws bookbag in the corner, kicks shoes off in the hall, goes out to play still in school clothes, doesn't do homework until just before bedtime, stays up late, etc. All these are "habits" IMO that parents allow children to do very early on, because in school, the child knows to put his bookbag up and put trash in the can, etc.

@deepthipedagandham8281 2 жыл бұрын

Really enjoyed this conversation ;

@badmamjamma 2 жыл бұрын

Wow, just wow. This led me down a thought path that had me realizing that I've always thought I had to give up my present moment's enjoyment, etc , to have a FUTURE moment's enjoyment..... But this has tweaked my understanding to such a great extent, because knowing that time is a human construct, I must also know my "future" moment will be my present moment as well. So I'm not actually trading the happiness/peace/etc., of some "future" present moment for my current present moment; I'm making ALL my present moments better! It's also got me to realize that my True self is responsible for creating rewards, etc. for my brain so that it can foster these good habits. I couldn't be more grateful to James Clear (who definitely has a new subsriber) and to you, Dr. Chatterjee. James' comment, "Every thought we have is downstream from what we consume," definitely proved true for me today. I'm so glad this was in my KZfaq feed. ✌️

@YaelKaner 3 жыл бұрын

Another fantastic conversation.

@DrChatterjeeRangan 3 жыл бұрын

Thanks so much, Glad you enjoyed!

@Plymouthmusicschool Жыл бұрын

The pandemic was a huge test on setting and achieving goals. Removing the in person social component is devastating

@jenniferdunn3542 3 жыл бұрын

I loved this interview! It was full of very practical advice!

@DrChatterjeeRangan 3 жыл бұрын

Good to hear. Thanks for watching Jennifer!

@cobbyja 3 жыл бұрын

Thank you so much Rangan and James! This conversation really helped me. I've been experiencing some mental road blocks. Some of the things James mentioned, (like priming your environment for success) made things click in my brain and gave me some great ideas to keep moving forward to living a life I'm excited about. Much love to both of you!

@DrChatterjeeRangan 3 жыл бұрын

Thanks so much for taking time to comment. Wishing you all the best! Rangan

@selfhelp9175 2 жыл бұрын

Atomic Habits is definitely an A+ book.I really like how mentions that your "environment" matters more to your success than "motivation." So he gives you a realistic framework to work with. Once you understand the process of Atomic Habits its easy. But like the ICE Cube Analogy in his book it takes time. But it does not take forever. Most goals can be achieved within 3 -5 years. I expanded his math equation below to illustrate my point. Between years 3-5 it just explodes of the chart. Hope this helps. 1.01^365 = 37.78 1.01^730 = 1427.59 1.01^1095 = 53939.17 1.01^1460 = 2,038,007.24 1.01^1825 = 77,002,912.75

@iris_fink 3 жыл бұрын

the path of least resistance.. i love it :) amazing episode! thank u both!

@DrBiohack 3 жыл бұрын

So I have been listening to this interview over a few days and one of the most helpful things I have done is to remove all the social media apps off my home page and wow - mind blown the difference it has made. I really did not expect to feel as good as I do about generally spending less time online through social apps. I also find it really helps me to stay focused for longer. I really love the book, i have it on audio and a hard copy. thanks for a great podcast :)

@DrChatterjeeRangan 3 жыл бұрын

Amazing to hear Elizabeth - well done!

@moot3052 3 жыл бұрын

Thank you for this brilliant interview! So much practical advice.

@DrChatterjeeRangan 3 жыл бұрын

Appreciate the kind words - thanks!

@Nandaksilva 2 жыл бұрын

Excellent interview! Thank you so much! Very helpful!

@sandhyasanjana1861 2 жыл бұрын

Just bought the book, can’t wait to start reading it. Thanks Rangan for yet another very useful podcast!

@annaalm18 Жыл бұрын

A DREAM TEAM! Dr. Chatterjee makes the wonderful interviews. It's such a joy listening. I love James Clear's book and am currently re-reading it.

@sointeresting3938 3 жыл бұрын

Very motivating and extremely interesting discussion! Thank you gentlemen!!

@franckwaymon1132 6 ай бұрын

James, is your last name a nick name? Everything you try to put across is so....Clear! keep going, amazingly helpful ! ;)

@debok411 3 жыл бұрын

Brilliant interview, such a great insight on how making little steps can build positive change in your life 👏👏👏

@mialindvall 3 жыл бұрын

Love James Clear, thanks guys! ❤⭐❤

@DrChatterjeeRangan 3 жыл бұрын

Thanks for watching Mia!

@emma9sachi 2 жыл бұрын

Using the waking up app has helped to make sure i meditate daily at least once a day. I recommend it.

@bonnie_nelms 3 жыл бұрын

Great interview...so many very helpful points. I heard of his book awhile back (but haven’t read it) and signed up for his newsletter (which I don’t typically read). This interview has inspired me to get the book, read the newsletter regularly, and begin implementing his very doable suggestions. Thank you! 🙏

@DrChatterjeeRangan 3 жыл бұрын

Great to hear. Happy 2021!

@bonnie_nelms 3 жыл бұрын

@@DrChatterjeeRangan I called library right away, to find there were 34 ppl on hold list! While waiting, I shall begin with what I learned from the interview. Thanks again and Happy New Year to you. PS I only recently discovered your channel...with the James Nestor interview on mouth breathing/taping, which I’ve been doing ever since!

@sagarasuranga9272 3 жыл бұрын

Beautiful doc loved it

@debshirley6904 2 жыл бұрын

Thank you, a hundred times, thanks!!

@silver2lady2 3 жыл бұрын

Info packed chat, wow! Thanks! 😊

@DrChatterjeeRangan 3 жыл бұрын

Thanks so much for watching Alissa!

@sofall9057 2 жыл бұрын

An amazing interview with deep conversation

@ilenemansfield653 2 жыл бұрын

Awesome interview! Very helpful and informative. Thank you.

@kevinthorpe1107 3 жыл бұрын

I read James's book a year ago and it's definitely improved my life.Thankyou Rangan for another informative insight.

@DrChatterjeeRangan 3 жыл бұрын

Thanks for watching and delighted to hear about James' book!

@nikkishaw7211 3 жыл бұрын

Great podcast and great questions asked. Thank you 🙏

@DrChatterjeeRangan 3 жыл бұрын

Thanks Nikki!

@susydyson1750 3 жыл бұрын

excellent definition of going for a drive ( the journey) and filling yr tank (reading) to do that as an analogy fir writing! without filling the tank the car won't be of use !

@lakshyaverma479 3 жыл бұрын

Nice podcast.Thanks !

@karolinajarco2621 3 жыл бұрын

Amazing! I have changed so much with little habits thanks to James ❤️

@DrChatterjeeRangan 3 жыл бұрын

Amazing - thanks so much for watching Karolina!

@bobbiev7062 3 жыл бұрын

Me too!

@pupculturevenice 3 жыл бұрын

That was absolutely brilliant! Wow what a great interview and what great advice! THANK YOU ✨

@DrChatterjeeRangan 3 жыл бұрын

Thanks for watching Sandra!

@beingoneness5831 3 жыл бұрын

Great to see you both this new year! Feels good to watch, listen & learn from people of healthy body & mind! Time to start reading his book I bought last year in September!

@DrChatterjeeRangan 3 жыл бұрын

His book is great!

@NtathuAllen 3 жыл бұрын

Place it where you can see it😂

@beingoneness5831 3 жыл бұрын

@@NtathuAllen Yess, exactly I also like the look of the book ☺️✨

@cathybinder1111 Жыл бұрын

Once when my husband and I were not going to drink alcoholic beverages for a while I wanted to throw everything away haha and my HUSBAND WAS LIKE ARE YOU NUTS HAHA????? We compromised by keeping our bottles of liquor in the trunk of a car!!!! It was a great idea!!! We BOTH wanted cocktails and we were BOTH waay too lazy to go to all of THAT kind of trouble lol💜 ( I’m uncertain of how safe that would be (say if one had an accident in the vehicle) This just happened to be a car that we did not have to use much at all at the time…. just an afterthought….. not sure it MAY be perfectly safe but jic I don’t want anyone to blow up from trying my suggestion out lol)💜🙋‍♀️💜

@jacintadsouza8984 3 жыл бұрын

Absolutely brilliant

@DrChatterjeeRangan 3 жыл бұрын

Thanks Jacinta!

@kj7653 7 ай бұрын

Excellent summary of good and bad habits.😊 And modern society's focus on delayed gratification vs our biological need of survival.

@TTB_blueberry 3 жыл бұрын

Really enjoyed 'Atomic Habits'. I listen to Audible while I do my work of cleaning houses and I take a lot from books like these that help change typical, every day processes. Thanks for having James on, I enjoyed hearing different aspects of his book.

@badmamjamma 2 жыл бұрын

As an ADHD person, I was really hoping it was on audible lol. So thanks for mentioning it is. Heading there now 😁

@LearnwithKaushikk 2 жыл бұрын

Do one thing at a one point of time.

@md51236 Жыл бұрын

I think Dr. Rangan had a good point about the time it takes to form a habit being equal to the time it takes to make the identity shift. Although James Clear said that to build a habit is "forever," I think Dr. Rangan's point is correct. That when the identity shift happens, the habit becomes automatic, something you slip into without much effort. So, it's not 30 days or 66 days. It's when the identity shifts.

@pamelahickein 3 жыл бұрын

Most excellent talk! Thank you! Subscribing now. :-)

@DrChatterjeeRangan 3 жыл бұрын

Thanks Pamela and welcome to my channel! Hope you enjoy some of the back catalogue of podcast conversations

@samantha-kemp-therapy 3 жыл бұрын

Could you do a podcast about all the mind heart positive motivating things you do to motivate your kids as you often mention them like your 3 p's you talk about in your excellent book I just read.

@chch2106 3 жыл бұрын

Just going through the podcast and when you are talking about meditation - I rarely sit down and meditate. Instead, I employ the various meditation techniques I learned and try to do it as much as possible throughout the day: when Im doing housework, showering, driving, getting stressed, zoning out, working out, stretching, trying to fall asleep, and etc. I do it over ten times a day and my goal is to do it much more then that. I'm also on day 4 to stop surfing the web, except to occasionally look at a video from 4 channels or to occasionally read news from allsides.com or to do activism for North Koreans. Will post updates on how many days I reach with my nosurf.

@DrChatterjeeRangan 3 жыл бұрын

Thanks for sharing!

@kimberlyb1286 3 жыл бұрын

Awesome thanks for sharing what your are doing and being vulnerable!

@jennygentz3151 3 жыл бұрын

Perfect timing with this topic! As always very much enjoying your podcast episode.

@DrChatterjeeRangan 3 жыл бұрын

Thanks so much Jenny. Appreciate you watching and listening each week!

@soumitchakraborty09 4 ай бұрын

Darun sir!!

@paulamoors 3 жыл бұрын

I started smoking to belong...fortunately I came to my senses 33 years later.

@slasaus1 3 жыл бұрын

Great podcast! Imho one of the biggest mistake ppl make is they think from the concept of have do be instead of be do have. So in order to succeed u first and foremost need to change ur inner world and make a habit out of it (ie the habit of not judging urself and others negatively). Check out Jim Fortin's podcasts, he is a (own words) widely considered second to none transformation coach with credentials (and a shaman as brother in law). Invite him for ur podcast coz for sure he got a good heart!

@bhupendranath2010 Жыл бұрын

C C R R - Cue Craving Response Rewards , four laws , atomic habits !!!

@vanessapetrea2490 3 жыл бұрын

I feel my habits are in my cells. My quantum cells. Maybe even DNA. It’s truly a mission to change habits, patterns, and behaviors; whether mental, emotional, or physical. It isn’t a joke as far as difficult. When I think I’ve changed something, the ego goes bad to what it knows out of comfort. The ego saves and kills us, simultaneously. Lol, this world is wonderful for experiencing all things, isn’t it? 🤷🏽‍♀️🤣😂🤣

@workshop3301 3 жыл бұрын

Nurture can win nature...I did it!

@TheZGALa 3 жыл бұрын

Unplugging the toaster after each use?!? What???!!? =D

@saladstrongsoprano9625 2 жыл бұрын

08:05 You have to teach people how to treat you!

@robbielu22 2 жыл бұрын

the TV might be on however there are a lot of other things happening with stuff being either made [husband carpenter] me artist drawing painting] as almost a background noise.

@mariaale1464 3 жыл бұрын

I think your interviews might benefit from you putting yourself into them a tiny bit less, but I love your interviewees

@deadmanswife3625 3 жыл бұрын

50:43

@george6977 Жыл бұрын

😊

@natureisallpowerful 2 жыл бұрын

now then Rangan I'm too lazy to read however, audiobooks or podcasts sink in better, so yeah that helps me understand more

@nictegki 3 жыл бұрын

@37:45

@michalchik 3 жыл бұрын

Is there a 5 minute version of this video?

@DrChatterjeeRangan 3 жыл бұрын

Hello! Not yet but there will be in the next week or so. There is a bitesize playlist of podcast clips on this channel that are all about 5-10 minutes long. Hope that helps!

@michalchik 3 жыл бұрын

@@DrChatterjeeRangan thank you, important stuff, I just dont have extra time for the social niceties. Partly because I have abnormally bad time management habits

@tgtg4512 3 жыл бұрын

😍😍😍😍

@sandyshi Жыл бұрын

1:25:25

@raafathabib8350 Жыл бұрын

50”

@sparkleinco2035 3 жыл бұрын

is this for grown ups?

@anne-brittmolde428 3 жыл бұрын

Supermario

@Donna-C 3 жыл бұрын

Find the systems that work for you. Cass from Clutterbug has an Organising KZfaq channel and this Ted X talk is her summary. kzfaq.info/get/bejne/j9F3eMiI2ZusaWg.html

@jochemlambers 2 жыл бұрын

I clicked this video to see if it's really 40.1

@anonandon71 2 ай бұрын

Sound quality is so poor. Ask your interviewees to be properly set up please.

@yakov-israelmusheyev7281 Жыл бұрын

Do o

@sparkleinco2035 3 жыл бұрын

some great ideas but how about not even having Netflix. I can't support it.

@arwaalrazyeg6770 3 жыл бұрын

Hi. This was actually awesome! I have been trying to find for vid similar to yours that breaks down the ideas in this KZfaq vid!Your lesson actually is like the channel from this informative health enthusiast Doctor Ethan. Ethan's explanations are insightful and he actually helped me on exams! He is a respected med student. Go check his channel out and give the health enthusiast a like! 👉 #DrEthanEducational

@bluecoture042 3 жыл бұрын

James Clear _Can you get any more dry_

@dannylee5588 3 жыл бұрын

Christians can make and keep good habits. They have Christ himself to help. They will lose most of their friends and family unfortunately. The only safe place is in Prayer church is corrupted by politics and money grubbers.

@curious_boy9092 3 жыл бұрын

To have a lot habits is boring. U end up a Robot doing things who even didnt notice

@lynda.grace.14 3 жыл бұрын

Not necessarily. Not if you choose the habits that serve you and your nature best. For example: I am in the habit of being tidy. Because I am not messy I don't have to do the boring work of clearing up clutter and chaos. I only need to clean real grime--which is a task I enjoy as I find it gratifying to take something a bit scuffed or soiled and renew it to its pristine state. Other people might be in the habit of leaving a mess as it makes them feel more relaxed not to be in an environment that is picture perfect. The thing is, your habits have to serve who you are as well as who you wish to be.