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385: Build Good Habits and Break Bad Ones

By Sean McCabe and Ben Toalson

Having problems changing your habits? According to one of the world's leading experts on habit formation, James Clear, the problem isn't you, it's your system. Bad habits repeat themselves not because you don't want to change, but because you have the wrong system for change. My friend, James Clear, has a new book out called Atomic Habits (, and it is fantastic. I've been looking forward to this book for a long time, as it has been years in the making. I was given an early copy of the book, and in today's episode, I want to give you a sense of what's inside. We'll only have enough time to cover some of the concepts in the first 25% of the book, but I'm confident you'll get so many takeaways, you'll pre-order the book before the show ends so you can read the whole thing. Today's title is derived from the tagline of the book: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. If you're not already subscribed to James Clear's newsletter (at, go fix that right now. My favorite part about the book is it's extremely grounded and easy to follow. This is not a boring textbook with abstract concepts. Every principle comes loaded with practical examples. With illustrations like brushing your teeth, putting on your running shoes, or kissing your partner good night, you're never left wondering how to apply what you learn to your own life. Best of all, the entire premise of the book is that tiny changes bring remarkable results. If building tons of new habits and completely changing your life sounds overwhelming, well, that's because it would be! The good news is, you don't have to completely change your life. You just need to get 1% better each day.

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