Read full show notes here: https://bit.ly/3mSR9C1

James Clear is the author of the New York Times bestseller Atomic Habits. His extensive research into human behavior has helped him identify key components of habit formation and develop the “Four Laws of Behavioral Change.” In this episode, James provides insights into how both good and bad habits are formed, including the influence of genetics, environment, social circles, and more. He points to changes one can make to cultivate more perseverance and discipline and describes the profound impact habits can have when tying them into one’s self-identity. Finally, James breaks down his “Four Laws of Behavioral Change” and how to use them to create new habits, undo bad habits, and make meaningful changes in one’s life.

We discuss:
00:00:00 - Intro
00:00:10 - Why James became deeply interested in habits
00:04:39 - Viewing habits through an evolutionary lens
00:08:29 - The power of immediate feedback for behavior change, and why we tend to repeat bad habits
00:14:25 - The role of genetics and innate predispositions in determining one’s work ethic and success in a given discipline
00:24:36 - How finding one’s passion can cultivate perseverance and discipline
00:31:40 - Advantages of creating systems and not just setting goals
00:39:55 - The power of habits combined with self-identity to induce change
00:55:13 - How a big environmental change or life event can bring on radical behavioral change
00:59:38 - The influence of one’s social environment on their habits
01:06:28 - How and why habits are formed
01:16:45 - How to make or break a habit with the “Four Laws of Behavior Change”
01:24:08 - Practical tips for successful behavioral change—the best strategies when starting out
01:40:01 - Self-forgiveness and getting back on track immediately after slipping up
01:50:18 - Law #1: Make it obvious—Strategies for identifying and creating cues to make and break habits
01:59:24 - Law #2: Make it attractive—examples of ways to make a new behavior more attractive
02:12:00 - Law #3: Make it easy—the 2-minute rule
02:17:17 - Law #4: Make it satisfying—rewards and reinforcement
02:20:18 - Advice for helping others to make behavioral changes

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About:

The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 35 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.

Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).

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