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James Clear • jamesclear.com
How To Get 1% Better Every Day
jamesclear.com
My story.
I had tostart small.
jamesclear.com
Success is the product of daily habits, not once-in-a-lifetime transformations.
jamesclear.com
jamesclear.com
BritishCycling
The story of Dave Brailsford
“The aggregation of marginal gains.”
jamesclear.com
Excellence is not about radical changes, but about accruing small improvements over time.
jamesclear.com
The Power
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of Tiny Gains
1 YearIm
pro
vem
ent
or
dec
lin
e
1% better every day
1.01365 days
= 37.78
1% worse every day
0.99365 days
= 0.03
Habits are the compound interest of self-improvement.
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If you’re struggling to improve, the problem isn’t you.
The problem is your system.
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You do not rise to the level of your goals.
You fall to the level of your systems.
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The goal had always been there.It was the system that changed.
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Failure happens when people try to change their goals without changing their system.
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It’s about alignment between your desired outcome and your daily habits.
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jamesclear.com
Whatis ahabit?
“I don’t like the way you look…”
jamesclear.com
● Nurses ● Military analysts ● Museum curators ● Doctors ● Hairdressers
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Habits allow you to solve the problems of life with less energy and effort.
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How tochange ahabit.
There are four stages to habit formation.
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1. CUE •
2. CRAVING •
3. RESPONSE •
4. REWARD •
T H E F O U R S T A G E S O F H A B I T
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1. CUE •
2. CRAVING •
3. RESPONSE •
4. REWARD •
A trigger that tells your brain to initiate a habit.
T H E F O U R S T A G E S O F H A B I T
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1. CUE •
2. CRAVING •
3. RESPONSE •
4. REWARD •
A trigger that tells your brain to initiate a habit.
The prediction that compels you to act.
T H E F O U R S T A G E S O F H A B I T
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1. CUE •
2. CRAVING •
3. RESPONSE •
4. REWARD •
A trigger that tells your brain to initiate a habit.
The prediction that compels you to act.
The actual habit you perform.
T H E F O U R S T A G E S O F H A B I T
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1. CUE •
2. CRAVING •
3. RESPONSE •
4. REWARD •
A trigger that tells your brain to initiate a habit.
The prediction that compels you to act.
The actual habit you perform.
The result that satisfies your craving.
T H E F O U R S T A G E S O F H A B I T
By looking at a habit in this way, we can create a rule for each step that will help us create and change habits.
jamesclear.com
jamesclear.com
1. CUE •
2. CRAVING •
3. RESPONSE •
4. REWARD •
Law 1: Make it obvious.
Law 2: Make it attractive.
Law 3: Make it easy.
Law 4. Make it satisfying.
T H E F O U R L A W S O F B E H A V I O R C H A N G E
jamesclear.com
1. CUE •
2. CRAVING •
3. RESPONSE •
4. REWARD •
Law 1: Make it obvious.
Law 2: Make it attractive.
Law 3: Make it easy.
Law 4. Make it satisfying.
T H E F O U R L A W S O F B E H A V I O R C H A N G E
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L A W 1 : M A K E I T O B V I O U S
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L A W 1 : M A K E I T O B V I O U S
Human behaviors are often tied to one another.
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HabitStacking
• Created by Stanford professor BJ Fogg• You can layer your desired habit on top of
a current habit to create a “habit stack.” • You are choosing a cue for your new
habit. • Cues should be specific and immediately
actionable.
L A W 1 : M A K E I T O B V I O U S
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L A W 1 : M A K E I T O B V I O U S
"After I [CURRENT HABIT], I will [NEW HABIT]."
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HabitStacking
• Meditation. After I brew my morning coffee, I will meditate for one minute.
• Exercise. After I get home from work, I will immediately change into my workout clothes.
• Gratitude. After I sit down to dinner, I will say one thing I’m grateful happened today.
• Decluttering. After I take my shoes off at night, I will organize one item in my room.
• Sales. After I sit down at my desk from lunch, I will send one email to a potential client.
L A W 1 : M A K E I T O B V I O U S
jamesclear.com
ChainingYour HabitStacks
• After I pour my morning cup of coffee, I will meditate for sixty seconds.
• After I meditate for sixty seconds, I will write my to-do list for the day.
• After I write my to-do list for the day, I will select the most important task to do first.
L A W 1 : M A K E I T O B V I O U S
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HabitStacking
• When I see a set of stairs, I will take them instead of using the elevator.
• When I see my water bottle is half empty, I will fill it back up.
• When I feel stressed or anxious at work, I will close my eyes and take five deep breaths.
L A W 1 : M A K E I T O B V I O U S
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L A W 1 : M A K E I T O B V I O U S
Explicitly state when and where you will implement your habits.
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L A W 1 : M A K E I T O B V I O U S
Implementation Intentions:“Track how often you exercise…”
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L A W 1 : M A K E I T O B V I O U S
During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME OF DAY] at/in [PLACE].
Group 1 (control)
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L A W 1 : M A K E I T O B V I O U S
Percentage of Participants Who Exercised at Least 1x/week
Group 2 (motivation)
Group 3 (intention)
Source: British Journal of Health Psychology
100
80
20
40
60
38% 35% 91%
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L A W 1 : M A K E I T O B V I O U S
Know what you're going to work on, when you're going to work on it, and where you're going to work on it.
jamesclear.com
L A W 1 : M A K E I T O B V I O U S
Many people think they lack motivation when what they really lack is clarity.
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1. CUE •
2. CRAVING •
3. RESPONSE •
4. REWARD •
Law 1: Make it obvious.
Law 2: Make it attractive.
Law 3: Make it easy.
Law 4. Make it satisfying.
T H E F O U R L A W S O F B E H A V I O R C H A N G E
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L A W 2 : M A K E I T A T T R A C T I V E
Mass.GeneralHospital
EnvironmentDesign
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L A W 2 : M A K E I T A T T R A C T I V E
Source: American Journal of Public Health (April 2012)
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L A W 2 : M A K E I T A T T R A C T I V E
Source: American Journal of Public Health (April 2012)
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L A W 2 : M A K E I T A T T R A C T I V E
People drank 25% more water and 11% less soda.
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L A W 2 : M A K E I T A T T R A C T I V E
One of the most overlooked drivers of your habits is your physical environment. We often want things simply because we are presented with them.
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L A W 2 : M A K E I T A T T R A C T I V E
Walk into any living room.
Where do all the couches and chairs face?
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DesignYourSpace
• Want to practice guitar more frequently? Place your guitar stand in the middle of your living room.
• Want to read more? Put a book on top of your pillow when you make your bed each morning.
• Want to eat more fruit? Make it obvious in your kitchen.
L A W 2 : M A K E I T A T T R A C T I V E
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L A W 2 : M A K E I T A T T R A C T I V E
I have never seen a person consistently stick to positive habits in a negative environment.
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L A W 2 : M A K E I T A T T R A C T I V E
A well-designed environment can even lock in your future behavior.
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L A W 2 : M A K E I T A T T R A C T I V E
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CommitmentDevices
• Ask to have half of a meal boxed up before you are served.
• Charge your phone in any room other than your bedroom.
• Lock in savings by setting up an automatic deposit each month.
• Prep a bunch of meals for the week on Sunday.
L A W 2 : M A K E I T A T T R A C T I V E
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L A W 2 : M A K E I T A T T R A C T I V E
Or, consider my social media strategy.
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L A W 2 : M A K E I T A T T R A C T I V E
The ultimate determinant of attractiveness is the social environment.
jamesclear.com
L A W 2 : M A K E I T A T T R A C T I V E
Join a group where your desired behavior is the normal behavior.
jamesclear.com
1. CUE •
2. CRAVING •
3. RESPONSE •
4. REWARD •
Law 1: Make it obvious.
Law 2: Make it attractive.
Law 3: Make it easy.
Law 4. Make it satisfying.
T H E F O U R L A W S O F B E H A V I O R C H A N G E
jamesclear.com
L A W 3 : M A K E I T E A S Y
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L A W 3 : M A K E I T E A S Y
“I begin each day of my life with a ritual; I wake up at 5:30 A.M., put on my workout clothes, my leg warmers, my sweatshirts, and my hat. I walk outside my Manhattan home, hail a taxi, and tell the driver to take me to the Pumping Iron gym at 91st street and First Avenue, where I workout for two hours.
The ritual is not the stretching and weight training I put my body through each morning at the gym; the ritual is the cab. The moment I tell the driver where to go I have completed the ritual.
It’s a simple act, but doing it the same way each morning habitualizes it—makes it repeatable, easy to do. It reduces the chance that I would skip it or do it differently. It is one more item in my arsenal of routines, and one less thing to think about.”
-Twyla Tharp
jamesclear.com
L A W 3 : M A K E I T E A S Y
Each morning, there is a moment that determines the rest of my day.
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L A W 3 : M A K E I T E A S Y
Your habits often act as an entrance ramp to bigger routines.
jamesclear.com
TheTwo-MinuteRule.
L A W 3 : M A K E I T E A S Y
jamesclear.com
L A W 3 : M A K E I T E A S Y
Make it as easy as possible to start. When you start a new habit, it should take less than two minutes to do.
jamesclear.com
L A W 3 : M A K E I T E A S Y
A habit must be established before it can be improved.
jamesclear.com
1. CUE •
2. CRAVING •
3. RESPONSE •
4. REWARD •
Law 1: Make it obvious.
Law 2: Make it attractive.
Law 3: Make it easy.
Law 4. Make it satisfying.
T H E F O U R L A W S O F B E H A V I O R C H A N G E
jamesclear.com
L A W 4 : M A K E I T S A T I S F Y I N G
The only reason we repeat behaviors is because we like them.
The
jamesclear.com
The story of Trent Dyrsmid
L A W 4 : M A K E I T S A T I S F Y I N G
Paper ClipStrategy.
jamesclear.com
L A W 4 : M A K E I T S A T I S F Y I N G
“Every morning I would start with 120 paper clips in one jar and I would keep dialing the phone until I had moved them all to the second jar.”
- Trent Dyrsmid
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L A W 4 : M A K E I T S A T I S F Y I N G
Progress is more satisfying when you can see it.
Don’t
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L A W 4 : M A K E I T S A T I S F Y I N G
break thechain.
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L A W 4 : M A K E I T S A T I S F Y I N G
Never
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L A W 4 : M A K E I T S A T I S F Y I N G
misstwice.
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L A W 4 : M A K E I T S A T I S F Y I N G
Here’s the key: track the right thing. The pace of feedback matters.
jamesclear.com
1. CUE •
2. CRAVING •
3. RESPONSE •
4. REWARD •
Law 1: Make it obvious.
Law 2: Make it attractive.
Law 3: Make it easy.
Law 4. Make it satisfying.
T H E F O U R L A W S O F B E H A V I O R C H A N G E
jamesclear.com
The Book• New York Times bestseller
• Wall Street Journal bestseller
• Audible bestseller
• 4.9/5 stars on Amazon
• Goodreads Finalist for “Best Nonfiction Book of the Year”
atomichabits.com
jamesclear.com
How long do I have to do this stuff?
How long does it take to build a new habit?
Q.
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A habit is not a finish line to be crossed.
It is a lifestyle to be lived.
A.
Here’s the secret to this talk: It’s not just about small changes. It’s about believing something new about yourself.
jamesclear.com
jamesclear.com
Identity-BasedHabits.
True behavior change is identity change.
jamesclear.com
jamesclear.com
Being Itvs. Doing It
• The goal is not to read a book, the goal is to become a reader.
• The goal is not to run a marathon, the goal is to become a runner.
• The goal is not to write a book, the goal is to become a writer.
L A W 2 : M A K E I T A T T R A C T I V E
Every action you take is a vote for the type of person you wish to become.
jamesclear.com
How can you get 1% better today?
jamesclear.com
Keynote Follow-Up
Q&A
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How tochange yourhabits.
It is much more important to work on the right habit than it is to work really hard.
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How to choose the right habit for you.
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jamesclear.com
Pointing-and-Calling reduces errors by up to 85 percent and cuts accidents by 30 percent.
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jamesclear.com
The HabitsScorecard
• Starting from the time you wake up until the time you go to lunch, write down each habit you perform.
• Then, assign a score to each habit as positive (+), negative (-), or neutral (=)
WORKSHOP
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Examples
• Wake up • Turn off alarm • Check my phone • Go to the bathroom • Turn on the shower • Weigh myself • Take a shower • Dry off• etc...
WORKSHOP
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Examples
• Wake up =• Turn off alarm =• Check my phone -• Go to the bathroom =• Turn on the shower =• Weigh myself +• Take a shower +• Dry off =• etc...
WORKSHOP
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EXERCISE
Create your Habits Scorecard.
Most people start with outcomes.We’ll start with identity.
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Who is the type of person that can achieve the outcomes I want?
jamesclear.com
Every action you take is a vote for the type of person you wish to become.
jamesclear.com
jamesclear.com
WORKSHOP
"If I want [OUTCOME], I should be [IDENTITY]."
jamesclear.com
Identity-Based Habits
• Writing. If I want to write a book, I should be the type of person who writes every day.
• Weight loss. If I want to lose weight, I should be the type of person who cooks dinner rather than eating out.
• Decluttering. If I want a tidy home, I should be the type of person who cleans the dishes each night.
• Sales. If I want to double my income, I should be the type of person who makes sales calls every day.
WORKSHOP
It’s about alignment between your desired outcome and your daily habits.
jamesclear.com
“What would a healthy person do?”
jamesclear.com
“Who do I need to be right now?”-Adam Robinson
jamesclear.com
“”
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EXERCISE
Write your identity-based habit.
"If I want [OUTCOME], I should be [IDENTITY]."
jamesclear.com
TheTwo-MinuteRule.
WORKSHOP
jamesclear.com
WORKSHOP
Make it as easy as possible to start. When you start a new habit, it should take less than two minutes to do.
jamesclear.com
Two-Minute Habits
• Read 30 books becomes “Read 1 page.”
• Do yoga 4 days per week becomes “Take out my yoga mat.”
• Write a book becomes “Write on sentence.”
WORKSHOP
jamesclear.com
EXERCISE
Write down a two-minute version of your habit.
jamesclear.com
HabitStacking.
WORKSHOP
jamesclear.com
HabitStacking
• You can layer your desired habit on top of a current habit to create a “habit stack.”
• You are choosing a cue for your new habit.
• Cues should be specific and immediately actionable.
WORKSHOP
jamesclear.com
WORKSHOP
"After I [CURRENT HABIT], I will [NEW HABIT]."
jamesclear.com
HabitStacking
• Meditation. After I brew my morning coffee, I will meditate for one minute.
• Exercise. After I get home from work, I will immediately change into my workout clothes.
• Gratitude. After I sit down to dinner, I will say one thing I’m grateful happened today.
• Decluttering. After I take my shoes off at night, I will organize one item in my room.
• Sales. After I sit down at my desk from lunch, I will send one email to a potential client.
WORKSHOP
jamesclear.com
Examples
• When I see a set of stairs, I will take them instead of using the elevator.
• After I turn on the shower, I will do five burpees.
• When I see my water bottle is half empty, I will fill it back up.
• When I feel stressed or anxious at work, I will close my eyes and take five deep breaths.
WORKSHOP
jamesclear.com
Moreexamples
• After I get in bed for the night, I will think of one positive thing that happened today.
• After I get in my car, I will take three deep breaths.
• After I get home from my violin lesson, I will put my violin on a stand in the middle of the living room.
WORKSHOP
jamesclear.com
WORKSHOP
Specificity is key.
jamesclear.com
ChainingYour HabitStacks
• After I pour my morning cup of coffee, I will meditate for sixty seconds.
• After I meditate for sixty seconds, I will write my to-do list for the day.
• After I write my to-do list for the day, I will select the most important task to do first.
WORKSHOP
jamesclear.com
EXERCISE
Write your habit stack.
"After I [CURRENT HABIT], I will [NEW HABIT]."
jamesclear.com
ImplementationIntentions.
WORKSHOP
jamesclear.com
WORKSHOP
Explicitly state when and where you will implement your habits.
jamesclear.com
WORKSHOP
"I will [BEHAVIOR] at [TIME] in [LOCATION]."
jamesclear.com
WORKSHOP
Write your implementation intention.
"I will [BEHAVIOR] at [TIME] in [LOCATION]."
jamesclear.com
TemptationBundling.
WORKSHOP
Temptation bundling suggest you pair a habit you need to do with something you want to do.
jamesclear.com
jamesclear.com
WORKSHOP
“I will only [HABIT I WANT]when I [HABIT I NEED].”
jamesclear.com
TemptationBundling
• I will only watch TV when I fold the laundry.
• I will only get a pedicure when I process overdue work emails.
• I will only watch reality TV when I am on the elliptical.
WORKSHOP
jamesclear.com
EXERCISE
Create your temptation bundle.
“I will only [HABIT I WANT]when I [HABIT I NEED].”
jamesclear.com
HabitTracking.
WORKSHOP
jamesclear.com
WORKSHOP
Progress is more satisfying when you can see it.
jamesclear.com
WORKSHOP
Don’t
jamesclear.com
WORKSHOP
break thechain.
Never
jamesclear.com
WORKSHOP
misstwice.
You can make tracking the final step in your habit stack.
jamesclear.com
jamesclear.com
Tracking +Stacking
• Sales. After I hang up from my first sales call of the day, I will check it off on my tracker.
• Exercise. After I finish each workout set, I will record it in my workout journal.
• Nutrition. After I put my plate in the dishwasher, I will write down what I ate in my food journal.
WORKSHOP
jamesclear.com
EXERCISE
Fill out your habit tracker.
Success is the product of daily habits, not once-in-a-lifetime transformations.
jamesclear.com
jamesclear.com
The Book• New York Times bestseller
• Wall Street Journal bestseller
• Audible bestseller
• 4.9/5 stars on Amazon
• Goodreads Finalist for “Best Nonfiction Book of the Year”
atomichabits.com
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