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James Clear • jamesclear.com
How To Get 1% Better Every Day
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My story.
I had tostart small.
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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.”
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Excellence is not about radical changes, but about accruing small improvements over time.
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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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Whatis ahabit?
“I don’t like the way you look…”
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● 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.
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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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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
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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.
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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.
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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.
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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
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
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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.
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TheTwo-MinuteRule.
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
Make it as easy as possible to start. When you start a new habit, it should take less than two minutes to do.
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L A W 3 : M A K E I T E A S Y
A habit must be established before it can be improved.
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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 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
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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.
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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.
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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
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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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.
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jamesclear.com
Identity-BasedHabits.
True behavior change is identity change.
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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.
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How can you get 1% better today?
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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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Pointing-and-Calling reduces errors by up to 85 percent and cuts accidents by 30 percent.
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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?
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Every action you take is a vote for the type of person you wish to become.
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jamesclear.com
WORKSHOP
"If I want [OUTCOME], I should be [IDENTITY]."
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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?”
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“Who do I need to be right now?”-Adam Robinson
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“”
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EXERCISE
Write your identity-based habit.
"If I want [OUTCOME], I should be [IDENTITY]."
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TheTwo-MinuteRule.
WORKSHOP
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WORKSHOP
Make it as easy as possible to start. When you start a new habit, it should take less than two minutes to do.
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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
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EXERCISE
Write down a two-minute version of your habit.
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HabitStacking.
WORKSHOP
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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
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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
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WORKSHOP
Specificity is key.
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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
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EXERCISE
Write your habit stack.
"After I [CURRENT HABIT], I will [NEW HABIT]."
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ImplementationIntentions.
WORKSHOP
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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.
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jamesclear.com
WORKSHOP
“I will only [HABIT I WANT]when I [HABIT I NEED].”
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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
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EXERCISE
Create your temptation bundle.
“I will only [HABIT I WANT]when I [HABIT I NEED].”
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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
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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
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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
