GA 261 | Building the Habit of Excellence with James Clear


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This week’s guest is James Clear. Author of the bestseller Atomic Habits, James shared a wealth of knowledge with us regarding the different kinds of habits, how they form, and how we can successfully change our behavior. A written transcript of this episode is available for download here. An MP3 audio version of this episode is available for download here.

In this episode you’ll learn:

  • A quote about the importance of habits (3:43)
  • James’ background in athletics, science, business, and psychology (4:45)
  • Why James is passionate about identity-based habits (8:02)
  • How sports teaches excellence (15:55)
  • An exercise he does (18:03)
  • The four stages of habit formation (18:52)
  • An example (21:58)
  • Why he added the “Craving” stage (23:37)
  • The first law of behavior change, “Making It Obvious” (27:34)
  • About habit stacking (30:11)
  • The second law of behavior change, “Making It Attractive” (32:52)
  • The true power of dopamine (35:40)
  • Breaking a bad habit (39:59)
  • The third law of behavior change, “Making It Easy” (44:44)
  • Using the reverse for breaking bad habits (47:01)
  • The fourth law of behavior change, “Making It Satisfying” (49:12)
  • The social reinforcement of habits (54:36)
  • The downside of creating good habits (56:25)

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