Last year I got rid of my bad habits ( Quit alcohol and coffee ) and implemented good habits ( get up at 5.30 am each day , hit the gym , start doing intermittent fasting , start meditation , finish 2 books a week , keep a journal in which I write certain ideas , goals , ext .. ) And I have been able to do all this in ONE year , NEVER needed willpower or motivation , but did it through identity shift and been very consistent. At age 43 , I feel like I am sitting on top of the world ..!
@@amrit5679 you need to identify the reasons why you can’t get up early .. I can help you but I need to know more first .. It could be many reasons why people can’t get up early especially if you go to bed late you won’t be able to get up early because your body needs sleep , at least 7 hours a day .. The key to getting up early is to go establish a routine of going to bed early ..
4 stages (laws) of habits: 9:0920:0537:19 1. Cue (Make it obvious, Exposure) - For bad habits, make it invisible. If you cut out the stimuli, then the bad habit loop will not happen. Raw data. Example: Flossing, place the floss close-by. 2. Craving (Make it attractive): prediction, interpretation on how we should act. 4:30 , 10:30 For bad habits, make it unattractive. 50:19 When you interpret a behavior as attractive then there is reason to perform an action. Sometimes it is depending on the people we are around. 3. Response (Make it easy) : Interpretation of the reward. For bad habits, make it difficult. 59:32 Convenience, we leave the phone in a separate location. Get them to work for you. Example: garden hose, if we want more water unfold the bend, and let water flow through naturally. Sustainable gentle solution. Prime your environment to make your default reaction easier. 4. Reward (Make it satisfying) make it your identity, habit tracking 22:42 For bad habits, make it not satisfying. 1:14:00 reinforcement of your identity. Behavior that are immediately rewarded gets repeated. How quickly you feel good. 1:30 Define: Habit: Behavior repeat enough times to be automatic. Be aware of those habits. 3:11 Habits is the physical manifestations of your psychological make-up, conscious/unconscious mind. 5:00 Habits is a way to adapt to an environment, and solving a recurring problem. 6:18 Behavior psychology, BF skinner. cognitive psychology: it is not just about cue and rewards, but also the mindset and psychological process (the internal process). 9:23 Contextualize the cue, helps clarify what the reward, why important? Perceive value motivates you to act. Actual value motivates you to repeat. example: buying on Amazon. 11:52 Every behavior is driven by a change of state. Example: eating doritos, using phone --> not be bored, change that state. You didn't get out of the womb with a desire to check Instagram. 13:00 Habits dictate our experience as humans. 14:27 Life mantra: suffer a little bit more 15:00 It is easy to theorize, but we need to be actionable. 16:00 We write the book we need ourselves. When he write about habits, it is to learn about it and improve. 18:16 The outcomes are the manifestations that precede your habits. Habits are the ways you embody your identity. 21:25 All behaviors serve you in some ways. Example: Donut, going to the gym. 23:40 Bad habits does not serve you in the long run; good habits serve you in the long run. Should we remove the judgment of habits? In order to be aware of your habits, then you need to think about it and compel yourself to change. There are habits that serve you and some that are not in the long term. Example: smoking. 27:35 Analysis paralysis: overthink too much, but we need to take actions. Motion vs. action. Action will deliver the results, but motion is only related. Example: going to the gym and train vs. talking to the trainer. 29:10 True behavior change is identity change. Reinforce that identity that you want. It is all about the process and journey. How do I become the person that embodies this every day! Small habits. 31:24 Every great achievement is about the tiny little non-sexy things we do every day. Habits are the foundation for mastery. 33:10 Example: Lebron, automate everything 33:00 Free Solo, he is master rock climber: ua-cam.com/video/urRVZ4SW7WU/v-deo.html He runs it so many times they can just automate it and do it on the fly. Olympians work for 4 years to shave off 200th of a second. 39:28 The best ways is to change the environment so it is conducive to healthy choices. Reimagining the landscape. Structural systemic changes. Example: Six pack of beer, put it in the back of the fridge so you don't see it. 41:26 True addiction: many of these tips might not work for them. Need a different approach. Addiction: behavior that is on repeat even though we know it is not good for us. Satisfy the craving, but doesn't help in any other way. 44:33 Surrender, and understand that I need to let go. Determination and grit didn't work against true addiction. Isolated him for other people. The strategy might help with the denial. 46:00 The biology of bad behaviors. TMS machine, magnetic stimulation for the brain. Prefrontal cortex, area for addicts is deactivated, when craving arises we have trouble resisting. 51:00 Tribes: what does it mean? The community we are part of, the shared expectations to be part of the group, when you have friends there, the habits that aligned with it are attractive. Join a group where you desire behavior is the norm behavior. Surround yourself with the people that reinforce that. Asking people to change their habits is asking them to change their tribes. 54:53 Facts change our lives: we need to have some reasonable based-lines, people hold belief because it helps them belong. 56:30: NYU research, the importance of punishment and consequences. Fear consequences change people in short run. But for long run, you need lasting reward. Example: Gym that pays you back if you attend the gym. Thomas Frank (Colorado), waking up early, created a twitter post that if he didn't get up then he will pay people $25, he will wake up at 6 am. Tim Ferrell similar example. 1:04:10 You want to make it automatic (brainless) to make it easy for you. 1:04:56 Cell phone: it becomes so addictive. 1:05:00 Minimalism: Having the optimal number of things, not just not having things. 1:07:00 Capitalism: designers to lay out casinos, airports so we can spend more money. Example: UA-cam, steve jobs didn't let his kids have IPAD. 1:08:00 Two minute rule: Scale it down, make it simple. Mastering the art of showing up. A habit needs to be established before we can improve it. Make it as easy as possible to get started. Optimize the starting line instead of the finish line. You have to standardize before you optimize. 1:11:00 We tend to overestimate what we can do in short term, but underestimate what we can in long term. It often leads to burnout. Example: heating up a ice-cube. 32 degrees, the ice cube will melt. 1:13:50 This is about identity, this is who I am. 1:15:00 Momentum: how important is it? Objects that stays in motion stays in motion. Never miss twice in a row. Missing once is a mistake, missing twice becomes a habit. 1:18:00 Light: the room is dark, I want it to light up, turn on the switch, then lights is on. (example). Video games are great with this as well. 1:21:20 Pokemon Go reference "It got people to walk a lot, but it wasn't an exercise app at all." Make it attractive, join a tribe that adopts that identity. 1:31:26 As the good habits form, it crowds out the bad ones. 1:31:00 Keystone Habits: Exercise, Visualization, Daily Walk, Meditation, Budgeting (pay off debt) 1:37:20 Make it satisfying (example: chewing gum). 1:40:00 Temptation bundling: example of going to the gym while watching Game of Thrones. incentivize your behavior with another habit. Be willing to experiment. 1:42:17 You need to experiment, and do what works for you. 1:42:34: Goals are useful for a sense of direction, but we should focus on the system and process. Problems with goals is that are not sufficient. 90% of the time should be thinking about the process. 1:48:00 Identity has a permanence to it. 1:50:33 The problems of good habits, as we get better it becomes our comfort zone, we need to find ways to keep growing. 1:52:29: Two minute rule, get it started, optimize for finish line. All or nothing mentality, get back on track as quickly as possible. Identity and casting votes for the person who you want to become. Social environment: stick to the environment with the people around you. 1:55:01 Takeaways to get started: (1) Mindset shift: Try to find a way to get 1% better every day, habits are easy to overlook because they don't seem like very much. It is once it is compounded that you can see it fully apparent. If you understand that concept, then you can understand how your habits shape you. (2) Apply the 2 minute rule, scale it down to the 2 minutes of the behavior. How do you automate the beginning of the behavior. Take small steps. 1:58:47 Genes and habits: the genes seems like a fix characteristics, the applicability of your genes is highly on context. Example: Introversion/Extroversion. Agreeableness. Consciousness. 5 traits of personality. Understand yourself, then you can find habits that fits you better. What suits us best in our predispositions. Example: Michael Phelps. Where you can handle the pain? 2:07:00 Habits is the compound interest of self improvements. jamesclear.com/
This book has changed my life. I have always been focused on the goal. When I reach that goal, it doesn't fill me and I don't know how to sustain it. This guy changed the way I view things. I started trying to identify and because my ego is strong it worked very quick. For example, instead of saying I want to lose 10lbs, I said to myself : " I am an athlete". Then I started identifying as one, i.e. starting to take care of my health, starting checking what I eat, started doing a lot of sport. I now run everyday, I do calisthenics and I have lost 17lbs in 2 months. The funny thing is I didn't even pay attention, because it's normal to be in shape when you are an "athlete". I am just focusing on doing things that makes me an "athlete" and the results naturally follow.
Do you still have bad habits or any negative behaviors? Do you feel stagnant or stuck on where you at in your life? Do you really wanna transform and enhance your life like he did? What are your hinders/obstacles? In what part of your life are you struggling?
That is a good quote. I am very interested in building good habits and I also made a video where I talk about a trick I use to build good habits or drop bad habits. Feel free to check it out: ua-cam.com/video/qRAhVm6L1jU/v-deo.html
Compared on ego driven podcasts of many others on the internet this interview is pure gem. Rich and James are true gentlemen, no ego trips here, lot of smart mind and good manners. Kudos to both.
This CD is very calming ua-cam.com/users/postUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq the first meditation focuses on breathing, the second guides you through the Buddhist metta bhavana--loving kindness to all, and the third is a meditation to be used when walking. him is originally from Scotland, so there is a little accent to his voice, but it is very soothing and not at all distracting. If you are a beginner to meditation, this CD will walk you through all the steps of relaxing and breathing as well as sending out the positive thoughts of love and kindness that will be returned to you. We have several CD's, but this one is a favorite that we choose most often.
Everyone in the comments section who is writing quotes from the video... Thank you for sharing those insights that stick out to you! It helps reinforce these amazing concepts not only for yourself, who are typing them out but also, for the rest of us who are listening and then to see those words POP OUT from their screens!!!
Rich roll is such a great interviewer. He doesn't get stuck in one point, but gets the most important parts of it. He knows to develop an idea, but goes to the overview of the theme throw the interview.
I love how rich adds that we often overestimate ourselves in the short term and underestimate the long term leading to burnout thus unsuccessful result. So. True.
1:15:34 Importance of momentum 1:17:26 Missing once is a mistake, missing twice is the start of a new habit. It creates negative momentum. 1:18:52 Signals of progressnya will maintain momentum 1:23:46 Strategies to break bad habits 1:37:03 Figuring out ways to feel successful in the moment for building good habits. Example: Habit tracking 1:38:47
Best tip I got was to read the book and then get a habit tracker. I created one for myself, appreciate the support if you got my design on etsy for cheap www.etsy.com/se-en/listing/1281466055/monthly-habit-tracker-printable?ref=listing_published_alert
"There are NO good or bad habits, there are behaviours that serve you in a particular way, and the goal is to find a behaviour that serves you in a better way!"
@@wd1534 either of these is better than lots of other behviours, e.g. getting wound up so badly that you cant breathe, getting angry and dumping on your parner, becoming violent etc., etc.,
About the running and working out habit, automating the first 2 minutes: I did that! I realized my biggest obstacle (and excuse) was putting on my workout clothes when I got home from work. So I started bringing my workout gear with me to work, change at work before leaving. And when I get in the car, the brain goes " oh...I'm already in my workout gear, lets just hit the running track/gym". Now if I don't do it it makes my evening miserable and antsy! :D.
Wow this is something I do too, I work three days from home and go to the gym in the evening. I observed a pattern where after lunch I get more sluggish and my work slows down and I end up bunking my workout, then I started wearing my workout clothes after lunch.. and boom the magic started happening.
Well done!! I trust this will become life-changing for you. I started setting my clothes the night before for work and gym. My motivation soared and the quality of my sessions, too. The really great thing is that I am enjoying my sessions for the first time in many years. Then I lost 5kg in 4 weeks already. I remind myself that a fit person wouldn't miss the gym, and a healthy person wouldn't make bad food choices too. These are now my habits. They belong to a fit and healthy person, me. It's a powerful awakening that happened to me.
Making a decision on who you want to be and work the process to train yourself in being the person who does daily pushups. Train yourself. It is the best hobby. Love this stuff so much.
Most important takeaways for me: * Don't focus so much on goals, a lot of people have the same goal, but only those with a good system can achieve it. * 2 minutes rule: the habit is not exercising, it's actually showing up to the gym or wearing exercise clothes, so always start by making the first two minutes a habit, the rest will follow. * Focus on identity: do a small variation of the habit if you don't have time, for example 5 push-ups can help solidify the identity in your mind. Even if it will not help much in achieving your goal of getting in shape.
“Until you become the person who shows up everyday, there’s nothing to optimize.” If you (as I) find yourself overwhelmed by the details, remember that just doing something, anything, everyday in the vein of who you choose to become is the incremental change that can segue into lasting results.
I was listening to a podcast that said, “it’s important to live life by design rather than emotion. Basically, sticking to a routine is what allows us to be the healthiest version of ourselves (especially when you're fighting these demons ex. OCD for me). I’ve had to overhaul how I approach taking care of my brain (journaling) by practising mediocre consistency. Now I try to put in consistent 50-60% effort into my journaling habit, workouts and studying - to make sure I do it I began recording it and posting it on YT. And part of that is routinely putting in work on your dreams and projects despite how you’re feeling! I was a zombie for 2 years, so depressed - feeling like those two years are just gone - the critic in my head is vicious. This video is a message to keep my head up and keep marching forward.
I appreciate how when you feel like something he says maybe isn't everyone's truth that you address it. You are so gracious. I found myself pushing back on some of his opinions and when you would address certain things it helped me identify why I was pushing back. Because of your maturity and grace in pointing those things out, then instead of me shutting down and just deciding I didn't have to listen, I was able to apply what I needed to learn. Thank you for providing such great content and continuing to encourage me on my journey to health.
1:40 Define a Habit... as what has worked in the past. it solved a problem. 2:20 we have different solutions to a problem. habit comes after our intrepretation of the context ? the solution to the problem. 5:30 ... whats new in his approach the behavorial Psychology vs Cognitive Psych - not just the que and reward - / clairifying the reward. 9:22 perceived value> gets you to act, actual value gets you to repeat. 10:30 unconcious cravings 13:00 habits Intellectualizing vs implementation 14:45 his story - how he got intrested in - better habits 17:04 baseball 21:40 how does the habit serve us? history & in the future. < shaming d/n work> 26:20 how to pick the habbit to change, that is more productive? analysis paralysis 29:00 True behavior = Identiy change : 37:10 the 4 laws Of behavior change. 1) make it obvious - the Que 2) make it attractive -craving 50:42 ? does our tribe influence our choice 3) make it easy - response 1:08:40 the 2 min rule 4) make it satifying - reward 1:14:45 Identity is Key Make it immediately satisfying. 46:00 biology of bad behavior - addictive behavior - childhood wounding behind it.
What an astonishing interview! Watching this should be a must for everyone but especially for young people. Don't miss it. Create good habits when you are still young is maybe the best thing you can do in your whole life.
Making things easier to build the habit: I've been learning Italian since 2019 and in the beginning, I did it the worst way you can do it. I just did a lot of notecards and tried to memorize. BUT, the notecards were digital and on my phone and kept track of statistics and timed the repetitions to help with difficult words. So I built the habit of learning vocabulary from these notecards and eventually had a foundation to discover other methods of learning. After years of trial and error, I now have a big tablet that syncs with an Italian language dictionary, Wikipedia, and a translation program simultaneously and also has a built-in notecard feature so I can simultaneously read/look things up/file them for learning. It's super easy and habitual now.
The part about changing your identity is so important. When I first went vegan, it was for ethical reasons, but I also lost weight. But when people ask me if going vegan is a good weight loss plan, I usually say it isn’t. If I were denying myself meat and cheese to lose weight, I’d be stressed all the time and would definitely “cheat” regularly. Since it was for ethical reasons, all the stress went away. When someone offered me those foods, I just knew that wasn’t me anymore and it was easy.
Thats a great example and more importantly derived from the great progress, and awareness you are going through. May Allah strengthen you to keep opening new doors
I would interpret your comment as " mind over matter" ....once our mind forms a sincere belief about something , the rest of our behaviour falls into place .Interestingly , our bodyweight goals are more achievable if we form a legitimately different way of perceiving the food we need to eat less of.I found a similarly different food perception with the keto diet which changes my hormonal levels of insulin by eliminating carbs.
Rich Roll is such a great interviewer. What he adds to the conversation enhances the talk and he doesn't interrupt for interruptions' sake like a lot of these interviewers. Great content. Reading Atomic Habits right now. 👍
I strongly disagree. I just kept wanting him to be quiet and let James speak. If he's such an expert on habits then he should write a book. Seems he is ego driven and likes to hear himself speak.
This is probably the longest interview/podcast I have ever listened to, but the content in this just kept me glued to it and kept me listening. Thank you so much Rich and James for this wonderful conversation which also doubles as a treasure trove of golden nuggets of practical information that we can all start implementing into our lives. Thank you for this!
Lessons from 'Atomic Habits' by JamesClear 1. “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” 2. “You do not rise to the level of your goals. You fall to the level of your systems.” 3. “You should be far more concerned with your current trajectory than with your current results.” 4. “When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.” 5. “Goals are good for setting a direction, but systems are best for making progress.” 6. “Habits are the compound interest of self-improvement” 7. “All big things come from small beginnings. The seed of every habit is a single, tiny decision." 8. “When nothing seems to help, I go & look at a stonecutter hammering away at his rock,perhaps a 100 times without as much as a crack showing in it. Yet at the 100 and first blow it will split in 2, and I know it was not that last blow that did it but all that had gone before.” 9. “Be the designer of your world and not merely the consumer of it.” 10. “Every action you take is a vote for the type of person you wish to become.” 11. “Success is the product of daily habits-not once-in-a-lifetime transformations.” 12. “The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. 13. “When you can’t win by being better, you can win by being different.” 14. “Professionals stick to the schedule; amateurs let life get in the way.” 15. “Some people spend their entire lives waiting for the time to be right to make an improvement.” 16. “You don’t have to be the victim of your environment. You can also be the architect of it.” 17. “If you want better results, then forget about setting goals. Focus on your system instead.” 18. “We imitate the habits of three groups in particular: The close. The many. The powerful.” 19. “The greatest threat to success is not failure but boredom. We get bored with habits because they stop delighting us. The outcome becomes expected. And as our habits become ordinary, we start derailing our progress to seek novelty.” 20. “With outcome-based habits, the focus is on what you want to achieve. With identity-based habits, the focus is on who you wish to become.” 21. “The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.” 22. “Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. You get what you repeat.” 23. “True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.” 24. “Getting 1 percent better every day counts for a lot in the long-run.”
David Goggins has the same thing in his book, just written differently. Something like "In situation you don't perform to your ideal, you fall back to your training." I like that.
This is such a life-changing discussion. I don't regret spending 2 hours of my time watching because the lessons I got here are something I can use throughout my lifetime. You guys, watch this till the end! It's totally worth it!
Also the end of the conversation, about Luck, is a great argument against racism. How many POC who have been belittled to the point of low self esteem are capable of finding cures to cancer or who could have been great leaders had their circumstances been different? Racism not only holds back POC but society in general because we don’t know what advances in humanity that we’ve been locked out of.
The wealth of knowledge and experience Rich has is staggering, but all the more impressive because he can remain curious in conversation. Thank you for bringing great conversation into my home.
Me: "I'm intelligent, above average intellect, I read often, and have my life together, but room for improvement. *listens to podcast My note to self: *light bulb goes off, epiphany, "I'm under educated, I need to research and learn so much more. " This really enlightened me on a ton of information I was unaware of this. Thanks for the wisdom and knowledge.
I know what you mean, Paula: I hear new take-aways each time I listen to any of his talks. I could easily embrace the virtual reality group if he was teaching it!
I think mini habits from Stephen Guise is more simple to understand and to apply. I started with the one push up mini habit. Too much talking here here
I think changing bad habits will in turn help with addiction. But first you must fix the addiction problem. I've been sober over 4 months now from heroin but I'm also trying to fix my bad habits. I make my bed every morning, pray every night, go to church every Sunday, brush my teeth twice a day, I've been doing things I wasn't doing in the midst of my addiction. I wasn't making my bed in the morning when the only thing that mattered to me was how and where I'm going to find some dope so I'm not sick. So doing these small habit changes makes me feel good about myself. Which pushes me forward to change even more habit's. Which is bringing me further and further away from my lifestyle when I was in addiction. So it's helping to stay sober compared to getting sober.
“You have to standardize before you optimize” so many helpful, practical gems in this interview 😊 definitely going to dig deeper on James’s work. Thank you 🙏🏽
Wonderful podcast guys, exploring a great topic. It took me 3 days to watch it and take notes, but it was worth it. I love long form conversations from people all over the globe. New ideas, new thought processes, new paradigms. I could never afford to travel to all these places and meet these people, so I bring them to my head set
Rich, your description of addiction at :44 and forward is spot on, and it doesn't matter what the addiction is, even narcissists would have the same definition, and it was excellent. Well done. I'm still listening to the rest of this pod cast, probably the best one I've heard this year, but I didn't want to continue without saying what a masterful job you did of explaining the dynamic of addiction.
Thank you Rich for having such high caliber guests/topics and your own helpful insights/thought-provoking questions. Thank you James for your research/insights. You have given me helpful suggestions to share with teen grandkids who don't have a sense of what they are capable of/suited to. MUCH THANKS AND BLESSINGS TO YOU BOTH!!!
Hello. Its taken me awhile to watch this all the way through and i just wanted to say thank you so much for all your research and work. I cant put into words how much you and and all your colleagues and peers all have heavily influenced me in my path to became a better parent for my Children.
The key to breaking a bad habit is first to understand exactly what payoff you get from it in the moment. So, give in to the habit but be totally aware of what you are feeling while indulging. Only then will you have the knowledge to address the problem.
Pure Gold. Something Iam convinced of is this friction concept. If you want to get rid or get into something, you need to stay away or get closer depending on the system you want to implement. Is not about the bridge but the rocks.
I am loving this talk. I’ve listened to it three times so far. I think I am going to listen to it at least two more times and venture into reading his book and listen to more of this podcasts. Thank you!
2:06:24: "The area where you are more well-equipped to suffer, is the work that you were made to do" I found this a very interesting thought. Amazing conversation overall. Thank you!
I found success through simply being grateful. Transforming thoughts into action based on my undying optimism for life. All i want is to set an example for the people in my life I care about.
This is a magnificent interview! I love James Clear's book- "Atomic Habits." It is one of the best, thoughtful books ever written. I hope to actually implement it my daily life. Great things can be achieved only following rudimentary steps that the majority of us tend to either overlook or just take for granted. 'Atomic Habits' enforces us to rethink about all these basic steps and arrange them in such a way that they indeed have bigger positive results in the long run. The various stories, real life incidents and anecdotes are what makes this so compelling and convincing. It is the journey and all the preparation required that really matters and not quite the outcome. This book is a gift to mankind. Thank you James!
This book was life changing for me. It is one of about 10 books that I would recommend to younger people that I wish I'd had available and read when I was much younger.
@@glennhoddle10 Essentialism, Deep Work, The 7 Habits..., Money-Master the Game, The 4-hour Work Week, Goodbye Things, The Life-changing Magic of Tidying Up, Kinship with all Life, The Talent Code...actually I could go on, but this is a good representation of books that have had the most impact on the last several years of my life. Curious to ask you the same...what would be your top recommendations?.
Now a days I am your big fan. - I reached you with the belief of improving English. - Bonus u are former alcohol addict and me weed addict and struggling with those relapses. Thank u ! Love From Gautam Buddha birth place (Nepal)
totally dug this talk and i am always trying to figure out how to stop the habit of certain thoughts that go round and round in my head that also drives my actionable habits. thoughts can drive habits, but it is difficult to drive change with changing action first. can't wait to read the book. ordered it today. 😊
And HOW do you change your identity?? I mean, isn't saying this way just a shuffling of the same problem, how do you change a behavior and how do you change identity, it is the same issue... if you start BEHAVING differently it will change your identity, but you cannot "change your identity" if you don't change behavior, you cannot just one day say I am this other thing or person. You start to ACT like that person but behavior comes first... some say it more crudely, Fake it until you make it (or become it).
For those of us who actually want to change & improve our outlook & imprint on not only our lives but the one's we care about & love , is there any other choice ? I want to & will become a better person.
At time hour and 25 minutes, regarding the difficulty in eliminating the second step of the 4 steps of a bad habit (emotional response to a cue) is the key to habit change. You can't eliminate all the triggers to your bad habit, especially with dieting. You have to deal with your emotional response to the food you want/need to avoid. Sherianna Boyle's work, "Emotional Detox" on processing your emotions is great for this.
Rich Roll, thanks for being so real both in your podcast and your interview you won’t ever know how much you are helping most of us understanding ourselves and in doing so you give us hope in overcoming our doubts about life and Realizing we are all human and we are not alone . You are the best.❤👍🙏🏾
I’m loving this!! RR is so eloquent. I love your description of how you couldn’t use your usual success strategies to address your addiction. So beautifully said. Going to buy this book.
Lovely discussion. Very insightful. Rich Roll has done a lot of groundwork and preparation for the interview. Hypothetically, if Rich did do much of the talking, then it was amazing on the part of James not to show the slightest hint of annoyance. A habit worth practising. The discussion throws a lot of light on things like starting small, changing the environment, habit-bundling, genetics, etc. Brings to mind the wonderful book "Bounce: the myth of talent and the power of practice" by Matthew Syed, in which he talks about the importance of purposeful practice. James makes a beautiful point: "your purpose lies in finding the work you are able to suffer for." Reminds one of "The 8th Habit" by Stephen Covey, in which he says greatness lies at the intersection of talent, passion, need and conscience. James talks about focusing on good habits, thereby eliminating bad ones as a natural consequence. Thanks for that inspiration.
I'm so getting this book sounds AWESOME. Have to say though that Gabor Mate nails why there are addictive habits, beyond just the functional Neuroscience when he says "All addiction is a response to human suffering"
Wow dude... I’ve been an avid podcast listener for the past 2 years and this one is high quality. I listened to his audiobook Running Ultra(?) a few months ago and enjoyed it very much, but didn’t know about this podcast. I’m a recovering alcoholic too so I relate very easily to all the things he says regarding similar topics. Dope af Rich Roll
We need more like this, its like boost motivation 0:43&& a law 1:20&& def 2:20&& solutions🔥 4:059:20&& cue 6:35&& psychological behavior 16:00&& wlater
Some real convictions piercing eyes and an Ohioan- rock on James!! Thanks for the inspiration. BTW: all the comments are so positive- thanks for attracting positive people
Great guy. Being a recovering alcoholic myself I disagree a bit with his secret chapter on dealing with addiction. To get over my addiction and stay sober I had to learn deeply about myself and it made me better than I ever would of been if I had just taken a pill to stop the addiction. I am a grateful alcoholic as I know without it I would of just carried been an angry asshole if I wasn’t an addict. Being an alcoholic I can’t afford most negative thoughts and behavior that others engage in without consequence.
Rich, this interview made me realize that Julie and you have become part of my “identity group”… though I have never met you. Thank you for your great work and presence.
I think the systems they are talking about once a Goal is set, is the Mission that is within your Vision. I define this intensely in the B.Print for life. Its your True North + Aligned Action
RIch Roll I think you hit it on the nail. Addiction is the result of feeling inadequate somewhere in your life so you resort to destructive behavior. I am not an addict to anything but I recently have been living out of my suitcase because of a bad move across the country gone wrong and I have been staying in hotels. My routine of working out daily in the environment that keeps me motivated has not been around for the duration of this trip. Since I have not been working out I resulted to lean more to eating less healthy foods and skipping workout days or putting minimum effort when I do because I feel a part of my life right now is not allowing me to be the best me. So since I have not felt all that great with my current fitness state I resorted to eating less well and feeling all around less motivated to push myself out of the lazy slump. Also makes want to buy things more to release that temporary dopamine to feel at least if something I get will make me something better. I had not thought of it that way... I just felt lazy I thought.
Get back into your workout routine by committing to do a short 5 min work out or whatever. In a hotel you can do a whole lot with just your body: push ups, planks, jump squats, isometric curls, kicks, stretching, etc ...
@@kc328 Thanks Kevin, at a hotel a become a bit of a germaphobe, since floors are pretty nasty where I stayed, ironic because I have been breakdancing for over 18 years and been breaking at clubs which I am sure was far worse... The good news is that I am back at the gym regularly and I am back trying to get a routine and eating healthier again. I hate the feeling of not being there. But you are right. There is a lot you can do at a hotel. I was traveling also with a baby and a dog which made it hard to work, take care of my son, walk the dog and still feel motivated to even get five minutes in. I hate feeling unhealthy or unfit, so those moments don't last long. Like today I forgot my music when I went to the gym which is something I can do without and knocked out a 1000 meter row and some lat pulldowns. Not a perfect workout but I felt at least I got something done.
Great interview as always thanks! I am a 12 stepper and live in the UK. I started picking up litter after being pissed off and then decided to be part of the solution ❤
Last year I got rid of my bad habits ( Quit alcohol and coffee ) and implemented good habits ( get up at 5.30 am each day , hit the gym , start doing intermittent fasting , start meditation , finish 2 books a week , keep a journal in which I write certain ideas , goals , ext .. ) And I have been able to do all this in ONE year , NEVER needed willpower or motivation , but did it through identity shift and been very consistent. At age 43 , I feel like I am sitting on top of the world ..!
Tebrikler Mustafa ! Umarım bu zamanlarda da alışkanlıklarına devam edebiliyorsundur.
@@baranozcan4383 Evet Baran .. Alışkanlıklara aynen devam .. 👍👍
nice dude
I am unable to get up early , how u did that can u help please
@@amrit5679 you need to identify the reasons why you can’t get up early .. I can help you but I need to know more first .. It could be many reasons why people can’t get up early especially if you go to bed late you won’t be able to get up early because your body needs sleep , at least 7 hours a day .. The key to getting up early is to go establish a routine of going to bed early ..
4 stages (laws) of habits: 9:09 20:05 37:19
1. Cue (Make it obvious, Exposure) - For bad habits, make it invisible. If you cut out the stimuli, then the bad habit loop will not happen. Raw data. Example: Flossing, place the floss close-by.
2. Craving (Make it attractive): prediction, interpretation on how we should act. 4:30 , 10:30 For bad habits, make it unattractive. 50:19 When you interpret a behavior as attractive then there is reason to perform an action. Sometimes it is depending on the people we are around.
3. Response (Make it easy) : Interpretation of the reward. For bad habits, make it difficult. 59:32 Convenience, we leave the phone in a separate location. Get them to work for you. Example: garden hose, if we want more water unfold the bend, and let water flow through naturally. Sustainable gentle solution. Prime your environment to make your default reaction easier.
4. Reward (Make it satisfying) make it your identity, habit tracking 22:42 For bad habits, make it not satisfying. 1:14:00 reinforcement of your identity. Behavior that are immediately rewarded gets repeated. How quickly you feel good.
1:30 Define: Habit: Behavior repeat enough times to be automatic. Be aware of those habits.
3:11 Habits is the physical manifestations of your psychological make-up, conscious/unconscious mind.
5:00 Habits is a way to adapt to an environment, and solving a recurring problem.
6:18 Behavior psychology, BF skinner. cognitive psychology: it is not just about cue and rewards, but also the mindset and psychological process (the internal process).
9:23 Contextualize the cue, helps clarify what the reward, why important? Perceive value motivates you to act. Actual value motivates you to repeat. example: buying on Amazon.
11:52 Every behavior is driven by a change of state. Example: eating doritos, using phone --> not be bored, change that state. You didn't get out of the womb with a desire to check Instagram.
13:00 Habits dictate our experience as humans.
14:27 Life mantra: suffer a little bit more
15:00 It is easy to theorize, but we need to be actionable.
16:00 We write the book we need ourselves. When he write about habits, it is to learn about it and improve.
18:16 The outcomes are the manifestations that precede your habits. Habits are the ways you embody your identity.
21:25 All behaviors serve you in some ways. Example: Donut, going to the gym.
23:40 Bad habits does not serve you in the long run; good habits serve you in the long run. Should we remove the judgment of habits? In order to be aware of your habits, then you need to think about it and compel yourself to change. There are habits that serve you and some that are not in the long term. Example: smoking.
27:35 Analysis paralysis: overthink too much, but we need to take actions. Motion vs. action. Action will deliver the results, but motion is only related. Example: going to the gym and train vs. talking to the trainer.
29:10 True behavior change is identity change.
Reinforce that identity that you want. It is all about the process and journey. How do I become the person that embodies this every day! Small habits.
31:24 Every great achievement is about the tiny little non-sexy things we do every day. Habits are the foundation for mastery. 33:10 Example: Lebron, automate everything
33:00 Free Solo, he is master rock climber: ua-cam.com/video/urRVZ4SW7WU/v-deo.html
He runs it so many times they can just automate it and do it on the fly.
Olympians work for 4 years to shave off 200th of a second.
39:28 The best ways is to change the environment so it is conducive to healthy choices. Reimagining the landscape. Structural systemic changes. Example: Six pack of beer, put it in the back of the fridge so you don't see it.
41:26 True addiction: many of these tips might not work for them. Need a different approach. Addiction: behavior that is on repeat even though we know it is not good for us. Satisfy the craving, but doesn't help in any other way.
44:33 Surrender, and understand that I need to let go. Determination and grit didn't work against true addiction. Isolated him for other people. The strategy might help with the denial.
46:00 The biology of bad behaviors. TMS machine, magnetic stimulation for the brain. Prefrontal cortex, area for addicts is deactivated, when craving arises we have trouble resisting.
51:00 Tribes: what does it mean? The community we are part of, the shared expectations to be part of the group, when you have friends there, the habits that aligned with it are attractive. Join a group where you desire behavior is the norm behavior. Surround yourself with the people that reinforce that. Asking people to change their habits is asking them to change their tribes.
54:53 Facts change our lives: we need to have some reasonable based-lines, people hold belief because it helps them belong.
56:30: NYU research, the importance of punishment and consequences. Fear consequences change people in short run. But for long run, you need lasting reward. Example: Gym that pays you back if you attend the gym. Thomas Frank (Colorado), waking up early, created a twitter post that if he didn't get up then he will pay people $25, he will wake up at 6 am. Tim Ferrell similar example.
1:04:10 You want to make it automatic (brainless) to make it easy for you.
1:04:56 Cell phone: it becomes so addictive.
1:05:00 Minimalism: Having the optimal number of things, not just not having things.
1:07:00 Capitalism: designers to lay out casinos, airports so we can spend more money. Example: UA-cam, steve jobs didn't let his kids have IPAD.
1:08:00 Two minute rule: Scale it down, make it simple. Mastering the art of showing up. A habit needs to be established before we can improve it. Make it as easy as possible to get started. Optimize the starting line instead of the finish line. You have to standardize before you optimize.
1:11:00 We tend to overestimate what we can do in short term, but underestimate what we can in long term. It often leads to burnout. Example: heating up a ice-cube. 32 degrees, the ice cube will melt.
1:13:50 This is about identity, this is who I am.
1:15:00 Momentum: how important is it? Objects that stays in motion stays in motion. Never miss twice in a row. Missing once is a mistake, missing twice becomes a habit.
1:18:00 Light: the room is dark, I want it to light up, turn on the switch, then lights is on. (example).
Video games are great with this as well.
1:21:20 Pokemon Go reference
"It got people to walk a lot, but it wasn't an exercise app at all."
Make it attractive, join a tribe that adopts that identity.
1:31:26 As the good habits form, it crowds out the bad ones.
1:31:00 Keystone Habits: Exercise, Visualization, Daily Walk, Meditation, Budgeting (pay off debt)
1:37:20 Make it satisfying (example: chewing gum).
1:40:00 Temptation bundling: example of going to the gym while watching Game of Thrones.
incentivize your behavior with another habit. Be willing to experiment.
1:42:17 You need to experiment, and do what works for you.
1:42:34: Goals are useful for a sense of direction, but we should focus on the system and process. Problems with goals is that are not sufficient. 90% of the time should be thinking about the process.
1:48:00 Identity has a permanence to it.
1:50:33 The problems of good habits, as we get better it becomes our comfort zone, we need to find ways to keep growing.
1:52:29: Two minute rule, get it started, optimize for finish line. All or nothing mentality, get back on track as quickly as possible. Identity and casting votes for the person who you want to become. Social environment: stick to the environment with the people around you.
1:55:01 Takeaways to get started: (1) Mindset shift: Try to find a way to get 1% better every day, habits are easy to overlook because they don't seem like very much. It is once it is compounded that you can see it fully apparent. If you understand that concept, then you can understand how your habits shape you. (2) Apply the 2 minute rule, scale it down to the 2 minutes of the behavior. How do you automate the beginning of the behavior. Take small steps.
1:58:47 Genes and habits: the genes seems like a fix characteristics, the applicability of your genes is highly on context. Example: Introversion/Extroversion. Agreeableness. Consciousness. 5 traits of personality. Understand yourself, then you can find habits that fits you better. What suits us best in our predispositions. Example: Michael Phelps. Where you can handle the pain?
2:07:00 Habits is the compound interest of self improvements.
jamesclear.com/
Thank you for your incredible notes 🤍
Incredible summary. Thank you.
Somebody please sticky this to the top.
You're A LEGEND 💓
Thank you Bai Zhen!!!
This book has changed my life. I have always been focused on the goal. When I reach that goal, it doesn't fill me and I don't know how to sustain it. This guy changed the way I view things.
I started trying to identify and because my ego is strong it worked very quick. For example, instead of saying I want to lose 10lbs, I said to myself : " I am an athlete". Then I started identifying as one, i.e. starting to take care of my health, starting checking what I eat, started doing a lot of sport. I now run everyday, I do calisthenics and I have lost 17lbs in 2 months. The funny thing is I didn't even pay attention, because it's normal to be in shape when you are an "athlete". I am just focusing on doing things that makes me an "athlete" and the results naturally follow.
Do you still have bad habits or any negative behaviors? Do you feel stagnant or stuck on where you at in your life? Do you really wanna transform and enhance your life like he did? What are your hinders/obstacles? In what part of your life are you struggling?
Studying neuroscience & then listen to James Clear who doesn't have a Ph.D. make me realize that his ideas is science based, honest & accurate.
"Every action you take is a vote for the type of person you believe that you are." Yes!
YES! that was my highlight too!
@Objectif Truth every action is like a brick that builds your architecture.
That is a good quote. I am very interested in building good habits and I also made a video where I talk about a trick I use to build good habits or drop bad habits. Feel free to check it out: ua-cam.com/video/qRAhVm6L1jU/v-deo.html
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27:50 Motion v. Action great reminder talking vs. doing
Compared on ego driven podcasts of many others on the internet this interview is pure gem. Rich and James are true gentlemen, no ego trips here, lot of smart mind and good manners. Kudos to both.
Better than any Joe Rogan podcast. Way to much ego and the host out talks the guest.
@@levyschultz6589 I agree
@@Dr.RundaBomZim 0
@Jak Kaj Man I miss JRE on UA-cam!
This CD is very calming ua-cam.com/users/postUgkxzpa8CIfZcihW4Z0F_ja0QF3W9KIatrsq the first meditation focuses on breathing, the second guides you through the Buddhist metta bhavana--loving kindness to all, and the third is a meditation to be used when walking. him is originally from Scotland, so there is a little accent to his voice, but it is very soothing and not at all distracting. If you are a beginner to meditation, this CD will walk you through all the steps of relaxing and breathing as well as sending out the positive thoughts of love and kindness that will be returned to you. We have several CD's, but this one is a favorite that we choose most often.
Everyone in the comments section who is writing quotes from the video... Thank you for sharing those insights that stick out to you! It helps reinforce these amazing concepts not only for yourself, who are typing them out but also, for the rest of us who are listening and then to see those words POP OUT from their screens!!!
Rich roll is such a great interviewer. He doesn't get stuck in one point, but gets the most important parts of it. He knows to develop an idea, but goes to the overview of the theme throw the interview.
"Habits are the compound interest of self improvement." LOVE THIS!
"Good habits"
I love how rich adds that we often overestimate ourselves in the short term and underestimate the long term leading to burnout thus unsuccessful result. So. True.
1:15:34 Importance of momentum
1:17:26 Missing once is a mistake, missing twice is the start of a new habit. It creates negative momentum.
1:18:52 Signals of progressnya will maintain momentum
1:23:46 Strategies to break bad habits
1:37:03 Figuring out ways to feel successful in the moment for building good habits.
Example: Habit tracking 1:38:47
Best tip I got was to read the book and then get a habit tracker. I created one for myself, appreciate the support if you got my design on etsy for cheap www.etsy.com/se-en/listing/1281466055/monthly-habit-tracker-printable?ref=listing_published_alert
"There are NO good or bad habits, there are behaviours that serve you in a particular way, and the goal is to find a behaviour that serves you in a better way!"
@@wd1534 you didn't watch the video.
Incredible wisdom! Really enjoyed this high caliber conversation...very practical and useful tips. I salute you two. Thank you!
@@wd1534 have you read the book? Lol
@@wd1534 either of these is better than lots of other behviours, e.g. getting wound up so badly that you cant breathe, getting angry and dumping on your parner, becoming violent etc., etc.,
"Nothing is either good or bad, but our thinking makes it so."
- Shakespeare
About the running and working out habit, automating the first 2 minutes: I did that! I realized my biggest obstacle (and excuse) was putting on my workout clothes when I got home from work. So I started bringing my workout gear with me to work, change at work before leaving. And when I get in the car, the brain goes " oh...I'm already in my workout gear, lets just hit the running track/gym". Now if I don't do it it makes my evening miserable and antsy! :D.
can I get a time stamp for this rule
Wow this is something I do too, I work three days from home and go to the gym in the evening. I observed a pattern where after lunch I get more sluggish and my work slows down and I end up bunking my workout, then I started wearing my workout clothes after lunch.. and boom the magic started happening.
Well done!! I trust this will become life-changing for you.
I started setting my clothes the night before for work and gym. My motivation soared and the quality of my sessions, too. The really great thing is that I am enjoying my sessions for the first time in many years. Then I lost 5kg in 4 weeks already.
I remind myself that a fit person wouldn't miss the gym, and a healthy person wouldn't make bad food choices too.
These are now my habits. They belong to a fit and healthy person, me.
It's a powerful awakening that happened to me.
@@anushas4417 Do you still struggle in other areas in your life in your days?
@@TraderangerAU Do you feel like some other areas in your life that needs to improve?
Making a decision on who you want to be and work the process to train yourself in being the person who does daily pushups.
Train yourself. It is the best hobby.
Love this stuff so much.
Most important takeaways for me:
* Don't focus so much on goals, a lot of people have the same goal, but only those with a good system can achieve it.
* 2 minutes rule: the habit is not exercising, it's actually showing up to the gym or wearing exercise clothes, so always start by making the first two minutes a habit, the rest will follow.
* Focus on identity: do a small variation of the habit if you don't have time, for example 5 push-ups can help solidify the identity in your mind. Even if it will not help much in achieving your goal of getting in shape.
“Until you become the person who shows up everyday, there’s nothing to optimize.”
If you (as I) find yourself overwhelmed by the details, remember that just doing something, anything, everyday in the vein of who you choose to become is the incremental change that can segue into lasting results.
Every time James Clear speaks, I feel my life changing right there.
I was listening to a podcast that said, “it’s important to live life by design rather than emotion. Basically, sticking to a routine is what allows us to be the healthiest version of ourselves (especially when you're fighting these demons ex. OCD for me).
I’ve had to overhaul how I approach taking care of my brain (journaling) by practising mediocre consistency. Now I try to put in consistent 50-60% effort into my journaling habit, workouts and studying - to make sure I do it I began recording it and posting it on YT.
And part of that is routinely putting in work on your dreams and projects despite how you’re feeling! I was a zombie for 2 years, so depressed - feeling like those two years are just gone - the critic in my head is vicious. This video is a message to keep my head up and keep marching forward.
I appreciate how when you feel like something he says maybe isn't everyone's truth that you address it. You are so gracious. I found myself pushing back on some of his opinions and when you would address certain things it helped me identify why I was pushing back. Because of your maturity and grace in pointing those things out, then instead of me shutting down and just deciding I didn't have to listen, I was able to apply what I needed to learn. Thank you for providing such great content and continuing to encourage me on my journey to health.
1:40 Define a Habit... as what has worked in the past. it solved a problem.
2:20 we have different solutions to a problem. habit comes after our intrepretation of the context ? the solution to the problem.
5:30 ... whats new in his approach the behavorial Psychology vs Cognitive Psych - not just the que and reward - / clairifying the reward.
9:22 perceived value> gets you to act, actual value gets you to repeat.
10:30 unconcious cravings
13:00 habits Intellectualizing vs implementation
14:45 his story - how he got intrested in - better habits 17:04 baseball
21:40 how does the habit serve us? history & in the future. < shaming d/n work>
26:20 how to pick the habbit to change, that is more productive? analysis paralysis
29:00 True behavior = Identiy change :
37:10 the 4 laws Of behavior change. 1) make it obvious - the Que 2) make it attractive -craving 50:42 ? does our tribe influence our choice 3) make it easy - response 1:08:40 the 2 min rule 4) make it satifying - reward 1:14:45 Identity is Key Make it immediately satisfying.
46:00 biology of bad behavior - addictive behavior - childhood wounding behind it.
What an astonishing interview! Watching this should be a must for everyone but especially for young people. Don't miss it. Create good habits when you are still young is maybe the best thing you can do in your whole life.
29:24 if you don't listen to anything else than a few seconds after this moment, you are all set. LOVED IT.
ua-cam.com/video/XplaB5s4l8M/v-deo.html ❤❤❤❤❤
31:08 “even though they’re small they can still be meaningful, and if they are meaningful they actually are big!” 🎤 ⤵️
Making things easier to build the habit:
I've been learning Italian since 2019 and in the beginning, I did it the worst way you can do it. I just did a lot of notecards and tried to memorize.
BUT, the notecards were digital and on my phone and kept track of statistics and timed the repetitions to help with difficult words.
So I built the habit of learning vocabulary from these notecards and eventually had a foundation to discover other methods of learning. After years of trial and error, I now have a big tablet that syncs with an Italian language dictionary, Wikipedia, and a translation program simultaneously and also has a built-in notecard feature so I can simultaneously read/look things up/file them for learning.
It's super easy and habitual now.
Good Habits are Formed
from our Parents&Positive
Upbringing in our
CHILDHOOD....& the rest is
up to us when we grow up..
The part about changing your identity is so important. When I first went vegan, it was for ethical reasons, but I also lost weight. But when people ask me if going vegan is a good weight loss plan, I usually say it isn’t. If I were denying myself meat and cheese to lose weight, I’d be stressed all the time and would definitely “cheat” regularly. Since it was for ethical reasons, all the stress went away. When someone offered me those foods, I just knew that wasn’t me anymore and it was easy.
Thats a great example and more importantly derived from the great progress, and awareness you are going through. May Allah strengthen you to keep opening new doors
I would interpret your comment as " mind over matter" ....once our mind forms a sincere belief about something , the rest of our behaviour falls into place .Interestingly , our bodyweight goals are more achievable if we form a legitimately different way of perceiving the food we need to eat less of.I found a similarly different food perception with the keto diet which changes my hormonal levels of insulin by eliminating carbs.
Rich Roll is such a great interviewer. What he adds to the conversation enhances the talk and he doesn't interrupt for interruptions' sake like a lot of these interviewers. Great content. Reading Atomic Habits right now. 👍
"I disagree"
I strongly disagree. I just kept wanting him to be quiet and let James speak. If he's such an expert on habits then he should write a book. Seems he is ego driven and likes to hear himself speak.
@@defunes totally agree
This is probably the longest interview/podcast I have ever listened to, but the content in this just kept me glued to it and kept me listening. Thank you so much Rich and James for this wonderful conversation which also doubles as a treasure trove of golden nuggets of practical information that we can all start implementing into our lives. Thank you for this!
"You get what you repeat, this is why habits are crucial."
I like the two minute rule. I went to the gym for 2 minutes just to form the habit of SHOWING UP ♥️
Lessons from 'Atomic Habits' by JamesClear
1.
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”
2.
“You do not rise to the level of your goals. You fall to the level of your systems.”
3.
“You should be far more concerned with your current trajectory than with your current results.”
4.
“When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running.”
5.
“Goals are good for setting a direction, but systems are best for making progress.”
6.
“Habits are the compound interest of self-improvement”
7.
“All big things come from small beginnings. The seed of every habit is a single, tiny decision."
8.
“When nothing seems to help, I go & look at a stonecutter hammering away at his rock,perhaps a 100 times without as much as a crack showing in it. Yet at the 100 and first blow it will split in 2, and I know it was not that last blow that did it but all that had gone before.”
9.
“Be the designer of your world and not merely the consumer of it.”
10.
“Every action you take is a vote for the type of person you wish to become.”
11.
“Success is the product of daily habits-not once-in-a-lifetime transformations.”
12.
“The purpose of setting goals is to win the game. The purpose of building systems is to continue playing the game. True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement.
13.
“When you can’t win by being better, you can win by being different.”
14.
“Professionals stick to the schedule;
amateurs let life get in the way.”
15.
“Some people spend their entire lives waiting for the time to be right to make an improvement.”
16.
“You don’t have to be the victim of your environment. You can also be the architect of it.”
17.
“If you want better results, then forget about setting goals. Focus on your system instead.”
18.
“We imitate the habits of three groups in particular: The close. The many. The powerful.”
19.
“The greatest threat to success is not failure but boredom. We get bored with habits because they stop delighting us. The outcome becomes expected. And as our habits become ordinary, we start derailing our progress to seek novelty.”
20.
“With outcome-based habits, the focus is on what you want to achieve. With identity-based habits, the focus is on who you wish to become.”
21.
“The only way to become excellent is to be endlessly fascinated by doing the same thing over and over. You have to fall in love with boredom.”
22.
“Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. You get what you repeat.”
23.
“True long-term thinking is goal-less thinking. It’s not about any single accomplishment. It is about the cycle of endless refinement and continuous improvement. Ultimately, it is your commitment to the process that will determine your progress.”
24.
“Getting 1 percent better every day counts for a lot in the long-run.”
“You do not rise to the level of your goals. You fall to the level of your systems.”
My favorite quote from the Atomic habits.
David Goggins has the same thing in his book, just written differently. Something like "In situation you don't perform to your ideal, you fall back to your training." I like that.
Key word is “systems.”
This is such a life-changing discussion. I don't regret spending 2 hours of my time watching because the lessons I got here are something I can use throughout my lifetime.
You guys, watch this till the end! It's totally worth it!
it's safe to say james made it very clear
Also the end of the conversation, about Luck, is a great argument against racism. How many POC who have been belittled to the point of low self esteem are capable of finding cures to cancer or who could have been great leaders had their circumstances been different? Racism not only holds back POC but society in general because we don’t know what advances in humanity that we’ve been locked out of.
Right around 52:00 minutes in where they touch on putting yourself in a environment conducive to what you already want to excel in is right on point
"Achieving your goal, only changes your life for the moment. Whereas identity has a permanence to it" - Thanks guys, awesome video.
One of my big takeaway; It's not the goal, but the tiny habits over time that leads to the goal that should be our primary focus.
The wealth of knowledge and experience Rich has is staggering, but all the more impressive because he can remain curious in conversation.
Thank you for bringing great conversation into my home.
Me: "I'm intelligent, above average intellect, I read often, and have my life together, but room for improvement.
*listens to podcast
My note to self: *light bulb goes off, epiphany, "I'm under educated, I need to research and learn so much more. "
This really enlightened me on a ton of information I was unaware of this. Thanks for the wisdom and knowledge.
I have the biggest Intellectual crush on James, I can't get enough of his podcasts..blows my mind!
I know what you mean, Paula: I hear new take-aways each time I listen to any of his talks. I could easily embrace the virtual reality group if he was teaching it!
I think mini habits from Stephen Guise is more simple to understand and to apply. I started with the one push up mini habit. Too much talking here here
I think changing bad habits will in turn help with addiction. But first you must fix the addiction problem. I've been sober over 4 months now from heroin but I'm also trying to fix my bad habits. I make my bed every morning, pray every night, go to church every Sunday, brush my teeth twice a day, I've been doing things I wasn't doing in the midst of my addiction. I wasn't making my bed in the morning when the only thing that mattered to me was how and where I'm going to find some dope so I'm not sick. So doing these small habit changes makes me feel good about myself. Which pushes me forward to change even more habit's. Which is bringing me further and further away from my lifestyle when I was in addiction. So it's helping to stay sober compared to getting sober.
I've been in addiction too but not for the same reason. I've done exactly the same habits and still working on building new habits.
Do you still struggle with your life with habits?
As a member of the 12 steps myself, grateful Rich is talking about this to educate others.
“You have to standardize before you optimize” so many helpful, practical gems in this interview 😊 definitely going to dig deeper on James’s work. Thank you 🙏🏽
Wonderful podcast guys, exploring a great topic. It took me 3 days to watch it and take notes, but it was worth it. I love long form conversations from people all over the globe. New ideas, new thought processes, new paradigms. I could never afford to travel to all these places and meet these people, so I bring them to my head set
Rich, your description of addiction at :44 and forward is spot on, and it doesn't matter what the addiction is, even narcissists would have the same definition, and it was excellent. Well done. I'm still listening to the rest of this pod cast, probably the best one I've heard this year, but I didn't want to continue without saying what a masterful job you did of explaining the dynamic of addiction.
Thank you Rich for having such high caliber guests/topics and your own helpful insights/thought-provoking questions. Thank you James for your research/insights. You have given me helpful suggestions to share with teen grandkids who don't have a sense of what they are capable of/suited to. MUCH THANKS AND BLESSINGS TO YOU BOTH!!!
Hello. Its taken me awhile to watch this all the way through and i just wanted to say thank you so much for all your research and work. I cant put into words how much you and and all your colleagues and peers all have heavily influenced me in my path to became a better parent for my Children.
So grateful for James' work. "Atomic Habits" has been such a tremendous blessing to me!
Adding to the list valuable books:
1. Mindset by Dr. carol Dweck
2. Winning by Jack Welch
3. Start with Why by Simon Snik
Nice, thanks!
Def my best-spent 2 hours.
Thanks for such insane work! The podcast is a true masterpiece.
The key to breaking a bad habit is first to understand exactly what payoff you get from it in the moment. So, give in to the habit but be totally aware of what you are feeling while indulging. Only then will you have the knowledge to address the problem.
Pure Gold. Something Iam convinced of is this friction concept. If you want to get rid or get into something, you need to stay away or get closer depending on the system you want to implement. Is not about the bridge but the rocks.
Best statement: we write the books we need for ourself!
I am loving this talk.
I’ve listened to it three times so far.
I think I am going to listen to it at least two more times and venture into reading his book and listen to more of this podcasts. Thank you!
i ordered the book to read probably a million times! 🤣loved it!
2:06:24: "The area where you are more well-equipped to suffer, is the work that you were made to do" I found this a very interesting thought. Amazing conversation overall. Thank you!
I found success through simply being grateful. Transforming thoughts into action based on my undying optimism for life. All i want is to set an example for the people in my life I care about.
I’ve been sedentary for 4 years. Just started with a 7-minute HIIT elliptical workout today. That’s plenty for day 1!
This is a magnificent interview! I love James Clear's book- "Atomic Habits." It is one of the best, thoughtful books ever written. I hope to actually implement it my daily life. Great things can be achieved only following rudimentary steps that the majority of us tend to either overlook or just take for granted. 'Atomic Habits' enforces us to rethink about all these basic steps and arrange them in such a way that they indeed have bigger positive results in the long run. The various stories, real life incidents and anecdotes are what makes this so compelling and convincing. It is the journey and all the preparation required that really matters and not quite the outcome. This book is a gift to mankind. Thank you James!
This book was life changing for me. It is one of about 10 books that I would recommend to younger people that I wish I'd had available and read when I was much younger.
Agreed....btw what's the other 9 books you would recommend ?
@@glennhoddle10 Essentialism, Deep Work, The 7 Habits..., Money-Master the Game, The 4-hour Work Week, Goodbye Things, The Life-changing Magic of Tidying Up, Kinship with all Life, The Talent Code...actually I could go on, but this is a good representation of books that have had the most impact on the last several years of my life. Curious to ask you the same...what would be your top recommendations?.
Now a days I am your big fan.
- I reached you with the belief of improving English.
- Bonus u are former alcohol addict and me weed addict and struggling with those relapses.
Thank u !
Love From Gautam Buddha birth place (Nepal)
This may be the longest UA-cam video that I have watched. And it was full to bursting with actionable content. Thank you!
totally dug this talk and i am always trying to figure out how to stop the habit of certain thoughts that go round and round in my head that also drives my actionable habits. thoughts can drive habits, but it is difficult to drive change with changing action first. can't wait to read the book. ordered it today. 😊
This book completely changed my life and love going back over it again to get one more actionable step.
Same =))
One of my favorite episodes, and I almost love them all. I love your coversations. You're my favorite interviewer. Thank you.
29:05 True behavioral change is identity change...deep!
That's f...ing brutal !
It works both ways. Identity change creates behavioral change and behavioral change sometimes creates identity change.
@@inajosmood
Agreed. Doing the positive action consistently can change the identity.
And HOW do you change your identity?? I mean, isn't saying this way just a shuffling of the same problem, how do you change a behavior and how do you change identity, it is the same issue... if you start BEHAVING differently it will change your identity, but you cannot "change your identity" if you don't change behavior, you cannot just one day say I am this other thing or person. You start to ACT like that person but behavior comes first... some say it more crudely, Fake it until you make it (or become it).
For those of us who actually want to change & improve our outlook & imprint on not only our lives but the one's we care about & love , is there any other choice ? I want to & will become a better person.
At time hour and 25 minutes, regarding the difficulty in eliminating the second step of the 4 steps of a bad habit (emotional response to a cue) is the key to habit change. You can't eliminate all the triggers to your bad habit, especially with dieting. You have to deal with your emotional response to the food you want/need to avoid. Sherianna Boyle's work, "Emotional Detox" on processing your emotions is great for this.
Rich Roll, thanks for being so real both in your podcast and your interview you won’t ever know how much you are helping most of us understanding ourselves and in doing so you give us hope in overcoming our doubts about life and
Realizing we are all human and we are not alone . You are the best.❤👍🙏🏾
I like the two minute rule. I went to the gym for 2 minutes just to form the habit of SHOWING UP ♥️
Can you get me a time stamp of when that rule is mentioned
"Good habits server you in the long run, bad habits does not...even if they serve you" 👍🏽
Just been listening for a few weeks, but this has been my favourite podcast so far! Thank you Rich for interviewing such fantastic people.
I’m loving this!! RR is so eloquent. I love your description of how you couldn’t use your usual success strategies to address your addiction. So beautifully said.
Going to buy this book.
Lovely discussion. Very insightful. Rich Roll has done a lot of groundwork and preparation for the interview.
Hypothetically, if Rich did do much of the talking, then it was amazing on the part of James not to show the slightest hint of annoyance. A habit worth practising.
The discussion throws a lot of light on things like starting small, changing the environment, habit-bundling, genetics, etc.
Brings to mind the wonderful book "Bounce: the myth of talent and the power of practice" by Matthew Syed, in which he talks about the importance of purposeful practice.
James makes a beautiful point: "your purpose lies in finding the work you are able to suffer for." Reminds one of "The 8th Habit" by Stephen Covey, in which he says greatness lies at the intersection of talent, passion, need and conscience.
James talks about focusing on good habits, thereby eliminating bad ones as a natural consequence. Thanks for that inspiration.
I'm so getting this book sounds AWESOME. Have to say though that Gabor Mate nails why there are addictive habits, beyond just the functional Neuroscience when he says "All addiction is a response to human suffering"
I miss having a coach...and playing sports. The system is so nice to have.
1:23:25 where the focus should be for good & bad habits?
1:36:58 another point for good habit
1:41:35 you need to experiment on your own
I did 2-5 pushups everyday the first 2 weeks or less when I started my current workout of atleast 80 pushups a day.
01:09 - Play Video Games
02:45 - Person Might Smoke
03:23 - Canvass Conventional Wisdom
06:29 - Science Biology Psychology
06:44 - Higgs Book Power
08:19 - Cue Differently Based
09:30 - Cue Is Attractive
11:59 - Social Media
12:29 - Deeper Primal Drives
12:54 - Incredibly Difficult Topic
14:13 - Elaine De Bataan
14:49 - Make Habits Easier
16:04 - Hmm My Publisher
16:29 - Athletics Photography Writing
16:53 - Practice Rituals Things
17:39 - Formation And Behavior
18:16 - Lagging Measure
18:26 - Sense People Understand
23:49 - Change Behavior Design
24:35 - Start To Judge
24:50 - Scare Obese People
29:15 - Type Of Person
29:29 - Pursuing Behavior Change
30:46 - Small Habits Ultimately
32:21 - Wrestling Component
33:12 - Thing That Happened
33:34 - Alex Honnold Free
33:53 - Maneuver Every Footstep
35:11 - Brett Favre
35:56 - People Fully Understand
37:18 - Behavior Change Make
38:50 - Lot Of People
39:04 - Implement Positive Behavior
39:54 - Unhealthy Choices Removing
40:28 - Fridge Like Lowest
41:15 - Laws Behavior Nike
42:22 - Feedback Loop
43:16 - Determination Decision-Making Power
44:35 - Worse And Worse
45:38 - Atomic Abuse Calm
46:06 - National Geographic Covered
46:37 - Prefrontal Court
47:15 - Cravings Anymore Yeah
47:30 - Amazing Studies Happening
48:37 - Environment Design Changes
50:57 - Local Crossfit Gym
51:54 - Society Leans Heavily
52:19 - Job Interview Yeah
52:46 - Dynamic Writ Large
55:00 - Sustain Standing Long
58:13 - Automated Twitter Post
58:47 - Tim Ferriss
59:08 - Yeah You Put
1:01:13 - Achieving Peak Performance
1:01:40 - Grit Persevere Hustle
1:02:54 - Room Is Dark
1:03:19 - Dollars On Amazon
1:03:42 - Finance Habits
1:05:54 - Optimal Number
1:06:09 - Well-Paid Airport Designers
1:08:49 - State Sounds Kind
1:09:10 - Finish Line Focused
1:12:28 - Ice Cube Sitting
1:12:46 - Ice Cube Melts
1:13:41 - Wasting The Time
1:14:11 - Day-In Day-Out Results
1:15:01 - Positive Emotional Signal
1:15:37 - Monday Wednesday Friday
1:17:28 - Mentality That People
1:17:53 - Healthy Meal Yeah
1:18:18 - Larger Macro Level
1:18:50 - Light Switch Reward
1:20:14 - Research Variable Rewards
1:22:30 - Miles Today Yeah
1:23:14 - Good Habit Versus
1:23:58 - Tech Review Blogs
1:25:30 - Previously Ate Pork
1:26:18 - Hunchback Of Notre
1:27:13 - Jonathan Franzen
1:28:00 - In-Person Peer Group
1:31:34 - Good Night Sleep
1:32:43 - Natural Side Effect
1:33:09 - High Level
1:33:24 - English Countryside Yeah
1:34:44 - Similar Thoughts
1:34:59 - Common Keystone Habit
1:36:16 - Undue Financial Duress
1:37:16 - Added Juicy Fruit
1:37:42 - Years Ago Bmw
1:37:56 - Dumbass Unbelievable Ford
1:38:20 - Watch Hunger Games
1:40:21 - Called Pre Max
1:40:53 - Watch Netflix Hmm
1:42:34 - Completely Hates Goals
1:43:04 - Scott Adams
1:43:31 - Gold Medal
1:44:20 - Outcome Obsessed Society
1:44:48 - Make Sense Startup
1:46:48 - Thought Building Exercise
1:48:03 - Sloppy Messy Packrat
1:48:25 - Lifestyle Habits
1:48:46 - Fit Six-Pack Abs
1:50:00 - Start Practicing Surgery
1:50:21 - Autopilot They Stop
1:51:24 - Bit Yeah Yeah
1:52:34 - Mindset Shift
1:55:50 - Choices One Percent
1:56:03 - Effortful Concentrated Thing
1:57:17 - Effortful Concentrating Work
1:58:07 - Alright James Clear
1:58:31 - Genetic Factors Yeah
1:59:09 - Mapping Personality Traits
2:00:12 - Type Of Dna
2:00:33 - Home Watching Netflix
2:00:57 - Design Yeah Yeah
2:04:00 - Michael Phelps Grew
2:04:15 - Ping Pong Balls
2:04:46 - Express Whatever Gift
2:05:04 - Michael Phelps Grew
2:05:27 - Reason Navy Seals
2:07:56 - Big Book Tour
done by www.segmentel.com/ (Automatic UA-cam Summarizer)
this was a super informative episode , the way you managed the talk is totally professional so thank you rich and your guest as well.
Wow dude... I’ve been an avid podcast listener for the past 2 years and this one is high quality. I listened to his audiobook Running Ultra(?) a few months ago and enjoyed it very much, but didn’t know about this podcast. I’m a recovering alcoholic too so I relate very easily to all the things he says regarding similar topics. Dope af Rich Roll
Great video! Thank you!
"Depending on what they are, our habits will either make us or break us. We become what we repeatedly do."-Sean Covey
Thanks Rich for having James on your podcast. This is gold sir .
Love you Rich!! I found your podcasts at the perfect time. You and your guests are amazing
We need more like this, its like boost motivation
0:43&& a law
1:20&& def
2:20&& solutions🔥
4:05 9:20&& cue
6:35&& psychological behavior
16:00&& wlater
Some real convictions piercing eyes and an Ohioan- rock on James!! Thanks for the inspiration. BTW: all the comments are so positive- thanks for attracting positive people
Listned the whole podcast doing my assignment loved ❤️ the podcast the author gave the summary of his book himself 😅
This is all basically my undergrad sociology degree in one podcast. 😆 yeah! Sociology is cool now!!! Love it!
Great guy. Being a recovering alcoholic myself I disagree a bit with his secret chapter on dealing with addiction. To get over my addiction and stay sober I had to learn deeply about myself and it made me better than I ever would of been if I had just taken a pill to stop the addiction. I am a grateful alcoholic as I know without it I would of just carried been an angry asshole if I wasn’t an addict. Being an alcoholic I can’t afford most negative thoughts and behavior that others engage in without consequence.
What u find about urself?
James Clear is a gracious guest.
37:17
1.Obvious
2.Attractive
3.Easy
4.Satisfying
Rich, this interview made me realize that Julie and you have become part of my “identity group”… though I have never met you. Thank you for your great work and presence.
I watch many videos, but very rarely leave comments. THIS ONE is really worth it! Thank you so much both!! 💖💖💖
Hung on to the end...this was a massive podcast. Well worth it.
I think the systems they are talking about once a Goal is set, is the Mission that is within your Vision. I define this intensely in the B.Print for life. Its your True North + Aligned Action
RIch Roll I think you hit it on the nail. Addiction is the result of feeling inadequate somewhere in your life so you resort to destructive behavior. I am not an addict to anything but I recently have been living out of my suitcase because of a bad move across the country gone wrong and I have been staying in hotels. My routine of working out daily in the environment that keeps me motivated has not been around for the duration of this trip. Since I have not been working out I resulted to lean more to eating less healthy foods and skipping workout days or putting minimum effort when I do because I feel a part of my life right now is not allowing me to be the best me. So since I have not felt all that great with my current fitness state I resorted to eating less well and feeling all around less motivated to push myself out of the lazy slump. Also makes want to buy things more to release that temporary dopamine to feel at least if something I get will make me something better. I had not thought of it that way... I just felt lazy I thought.
Get back into your workout routine by committing to do a short 5 min work out or whatever. In a hotel you can do a whole lot with just your body: push ups, planks, jump squats, isometric curls, kicks, stretching, etc ...
@@kc328 Thanks Kevin, at a hotel a become a bit of a germaphobe, since floors are pretty nasty where I stayed, ironic because I have been breakdancing for over 18 years and been breaking at clubs which I am sure was far worse... The good news is that I am back at the gym regularly and I am back trying to get a routine and eating healthier again. I hate the feeling of not being there. But you are right. There is a lot you can do at a hotel. I was traveling also with a baby and a dog which made it hard to work, take care of my son, walk the dog and still feel motivated to even get five minutes in. I hate feeling unhealthy or unfit, so those moments don't last long. Like today I forgot my music when I went to the gym which is something I can do without and knocked out a 1000 meter row and some lat pulldowns. Not a perfect workout but I felt at least I got something done.
was planning to get the book on audible, listened to this and it's clear it will be a great purchase. Thanks Rich for this suitably long interview.
"A habit needs to be established before it can be improved"
That resonated with me too Serjan.
100%
Awesome takeaway!
Improvements need to be established before they are habits
Thanks for this! 😍
never miss twice. cardinal rule of behaviour change - the feedback cycle..
atomic habits changed my life!
Great interview as always thanks! I am a 12 stepper and live in the UK. I started picking up litter after being pissed off and then decided to be part of the solution ❤