#648: James Clear, Atomic Habits — Simple Strategies for Building (and Breaking) Habits, Questions for Personal Mastery and Growth, Tactics for Writing and Launching a Mega-Bestseller, Finding Leverage, and More
The Tim Ferriss Show
<p>Brought to you by Athletic Greens all-in-one supplement, <a href="https://www.onepeloton.com/row" rel="nofollow">Peloton Row</a> premium rower for an efficient workout, and <a href="https://www.youneedabudget.com/landing/tim-ferriss/?utm_medium=referral_sponsored&utm_source=timferriss&utm_content=tim-ferriss-fall21" rel="nofollow">You Need A Budget</a> cult-favorite money management app. </p><p>James Clear (<a href="https://twitter.com/JamesClear" rel="nofollow">@JamesClear</a>) is a writer and speaker focused on habits and continuous improvement. He is the author of the #1 New York Times bestseller <a href="https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299/?tag=offsitoftimfe-20" rel="nofollow">Atomic Habits</a>, which covers easy and proven ways to build good habits and break bad ones. The book has sold more than 10 million copies worldwide and has been translated into more than 50 languages. On average, <a href="https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299/?tag=offsitoftimfe-20" rel="nofollow">Atomic Habits</a> has sold one copy every 15 seconds since it was published.</p><p>James is also the creator of the <a href="https://jamesclear.com/3-2-1" rel="nofollow">3-2-1 Newsletter</a>, which is one of the most popular email newsletters in the world and has more than 2 million subscribers. Each issue contains 3 short ideas from James, 2 quotes from other people, and 1 question to consider that week. You can sign up for free at JamesClear.com.</p><p>He is a regular speaker at Fortune 500 companies, and his work is used by players and coaches in the NFL, NBA, and MLB. In college, he was an Academic All-American baseball player, and he is an avid weightlifter.</p><p>Please enjoy!</p><p>*</p><p>This episode is brought to you by <a href="https://ynab.com/tim" rel="nofollow">You Need A Budget</a>! <a href="https://ynab.com/tim" rel="nofollow">You Need A Budget</a> is a cult-favorite budgeting app for a reason—it works. The app and its simple 4-rule method will change the way you think about money and get you laser focused to live the life you want. With <a href="https://ynab.com/tim" rel="nofollow">You Need A Budget</a>, you’ll finally experience financial clarity, having all the data points you need to make informed financial decisions. With all that information at your fingertips, you can finally home in on buying that dream house, paying off that last debt, or setting yourself up to retire early. And the <a href="https://ynab.com/tim" rel="nofollow">You Need A Budget</a> team offers daily, free, live classes—including video courses, bootcamps, and challenges—as well as active fan groups in every corner of the internet. Try the app free for 34 days (no credit card required) at <a href="https://ynab.com/tim" rel="nofollow">YouNeedABudget.com/Tim</a>.</p><p>*</p><p>This episode is also brought to you by <a href="https://www.athleticgreens.com/tim" rel="nofollow">Athletic Greens</a>. I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually <a href="https://www.athleticgreens.com/tim" rel="nofollow">AG1</a> by <a href="https://www.athleticgreens.com/tim" rel="nofollow">Athletic Greens</a>, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but <a href="https://www.athleticgreens.com/tim" rel="nofollow">AG</a> further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. </p><p>Right now, <a href="https://www.athleticgreens.com/tim" rel="nofollow">Athletic Greens</a> is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit <a href="https://www.athleticgreens.com/tim" rel="nofollow">AthleticGreens.com/Tim</a> to claim this special offer today and receive the free Vitamin D Liquid Formula (and ten free travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.</p><p>*</p><p>This episode is brought to you by <a href="https://www.onepeloton.com/row" rel="nofollow">Peloton Row</a>! <a href="https://www.onepeloton.com/row" rel="nofollow">Peloton Row</a> delivers personalized rowing workouts to help you learn and master your stroke. Form features like Form Assist and Form Ratings & Insights indicate how to improve your stroke in class in real time and provide a post-class breakdown so you can hit the <a href="https://www.onepeloton.com/row" rel="nofollow">Row</a> harder next time. And with the ability to customize your target metrics, you become an expert at the level and pace that feels good for you. You get all your cardio and strength in one shot, while protecting your joints and ligaments in a high-intensity, low-impact way. Fun fact: you work 86% of your muscles in only 15 minutes.</p><p>Right now is the perfect time to get rowing with Peloton Row. Peloton Row offers a variety of classes for all levels plus game-changing features that help you get rowing or advance the rowing you can already do. <a href="https://www.onepeloton.com/row" rel="nofollow">Explore Peloton Row at OnePeloton.com/Row.</a></p><p>*</p><p>[06:52] Annual reviews.</p><p>[13:06] Habitual accountability.</p><p>[17:24] Systemic scaffolding.</p><p>[22:03] Capturing good ideas.</p><p>[29:15] Asana.</p><p>[32:02] Leveraging maximal results from minimal scale.</p><p>[41:50] Rolling with social platform inconsistencies.</p><p>[46:45] Don’t let the algorithm dictate your identity.</p><p>[50:55] The key to building lasting habits.</p><p>[55:07] How James would promote 5-Bullet Friday.</p><p>[1:00:59] What might an outside observer believe are your priorities?</p><p>[1:02:00] Success generates opportunities — and distractions.</p><p>[1:04:15] How to break a bad habit.</p><p>[1:10:51] How to build a good habit.</p><p>[1:20:23] Deconstructing the writing and marketing of Atomic Habits.</p><p>[1:59:07] Developing a pre-game ritual.</p><p>[2:04:19] How habits align with the expectations of our tribes.</p><p>[2:06:54] Optimizing environment for habit adherence.</p><p>[2:12:24] Parting thoughts.</p><p>*</p><p>For show notes and past guests on The Tim Ferriss Show, please visit <a href="https://tim.blog/podcast/?utm_source=podcast&utm_medium=podcast&utm_campaign=podcast-description" rel="nofollow">tim.blog/podcast</a>.</p><p>For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsors</p><p>Sign up for Tim’s email newsletter (5-Bullet Friday) at <a href="https://go.tim.blog/5-bullet-friday-1/" rel="nofollow">tim.blog/friday</a>.</p><p>For transcripts of episodes, go to tim.blog/transcripts.</p><p>Discover Tim’s books: tim.blog/books.</p><p>Follow Tim:</p><p>Twitter: <a href="https://twitter.com/tferriss" rel="nofollow">twitter.com/tferriss</a> </p><p>Instagram: <a href="https://instagram.com/timferriss/" rel="nofollow">instagram.com/timferriss</a></p><p>YouTube: <a href="https://www.youtube.com/timferriss" rel="nofollow">youtube.com/timferriss</a></p><p>Facebook: <a href="https://www.facebook.com/TimFerriss/" rel="nofollow">facebook.com/timferriss</a> </p><p>LinkedIn: linkedin.com/in/timferriss</p><p>Past guests on The Tim Ferriss Show include <a href="https://tim.blog/2020/12/08/jerry-seinfeld/" rel="nofollow">Jerry Seinfeld</a>, <a href="https://tim.blog/2020/06/26/hugh-jackman/" rel="nofollow">Hugh Jackman</a>, <a href="https://tim.blog/2020/04/16/jane-goodall/" rel="nofollow">Dr. Jane Goodall</a>, <a href="https://tim.blog/2018/11/27/lebron-james-mike-mancias/" rel="nofollow">LeBron James</a>, <a href="https://tim.blog/2020/05/20/kevin-hart/" rel="nofollow">Kevin Hart</a>, <a href="https://tim.blog/2018/09/07/doris-kearns-goodwin-leadership/" rel="nofollow">Doris Kearns Goodwin</a>, <a href="https://tim.blog/2015/12/06/jamie-foxx/" rel="nofollow">Jamie Foxx</a>, <a href="https://tim.blog/2020/10/19/matthew-mcconaughey/" rel="nofollow">Matthew McConaughey</a>, <a href="https://tim.blog/2017/05/21/esther-perel/" rel="nofollow">Esther Perel</a>, <a href="https://tim.blog/2020/05/08/elizabeth-gilbert/" rel="nofollow">Elizabeth Gilbert</a>, <a href="https://tim.blog/2017/12/20/terry-crews-how-to-have-do-and-be-all-you-want/" rel="nofollow">Terry Crews</a>, <a href="https://tim.blog/2020/08/12/sia/" rel="nofollow">Sia</a>, <a href="https://tim.blog/2020/10/27/yuval-noah-harari/" rel="nofollow">Yuval Noah Harari</a>, <a href="https://tim.blog/2016/06/21/malcolm-gladwell/" rel="nofollow">Malcolm Gladwell</a>, <a href="https://tim.blog/2020/05/27/secretary-madeleine-albright/" rel="nofollow">Madeleine Albright</a>, <a href="https://tim.blog/2017/03/30/cheryl-strayed/" rel="nofollow">Cheryl Strayed</a>, <a href="https://tim.blog/2019/02/18/jim-collins/" rel="nofollow">Jim Collins</a>, <a href="https://tim.blog/2020/11/11/mary-karr/" rel="nofollow">Mary Karr,</a> <a href="https://tim.blog/2014/10/21/brain-pickings/" rel="nofollow">Maria Popova</a>, <a href="https://tim.blog/2020/05/15/sam-harris-2/" rel="nofollow">Sam Harris</a>, <a href="https://tim.blog/2021/01/21/michael-phelps-grant-hackett/" rel="nofollow">Michael Phelps</a>, <a href="https://tim.blog/2020/01/16/bob-iger/" rel="nofollow">Bob Iger</a>, <a href="https://tim.blog/2019/10/31/edward-norton-motherless-brooklyn/" rel="nofollow">Edward Norton</a>, <a href="https://tim.blog/2015/02/02/arnold-schwarzenegger/" rel="nofollow">Arnold Schwarzenegger</a>, <a href="https://tim.blog/2014/06/24/neil-strauss/" rel="nofollow">Neil Strauss</a>, <a href="https://tim.blog/2019/09/12/ken-burns/" rel="nofollow">Ken Burns</a>, <a href="https://tim.blog/2017/08/26/maria-sharapova/" rel="nofollow">Maria Sharapova</a>, <a href="https://tim.blog/2016/05/29/marc-andreessen/" rel="nofollow">Marc Andreessen</a>, <a href="https://tim.blog/2019/03/28/neil-gaiman/" rel="nofollow">Neil Gaiman</a>, 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