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James Clear on Huberman Lab: Why identity beats motivation

Habits stick when they reflect who you are, not just what you want; Clear covers identity-based habits, the Four Laws, and environment design.

James ClearguestAndrew Hubermanhost
Jan 5, 20262h 35mWatch on YouTube ↗

CHAPTERS

  1. 0:00 – 2:57

    James Clear

  2. 2:57 – 6:16

    Common Habits, Tool: Habit Success & Getting Started

  3. 6:16 – 10:18

    Make Starting a Habit Easier, Tool: 4 Laws of Behavior Change

  4. 10:18 – 13:26

    Sponsors: Lingo & Wealthfront

  5. 13:26 – 18:42

    Writing Habits, Seasons & Flexibility; Adaptability, Tool: Bad Day Plan

  6. 18:42 – 24:54

    Consistency, Flow vs Grind, Master Showing Up, Learning & Practice

  7. 24:54 – 28:01

    Chunking, Getting Started at Gym

  8. 28:01 – 34:10

    Flow Don’t Fight, Dissatisfaction & Effort, Tool: Identity-Based Habits

  9. 34:10 – 39:38

    Friction, Competition & Effort; Credentials

  10. 39:38 – 45:59

    Make Effort Rewarding, Mindset, Tools: Previsualization, Emphasize Positives

  11. 45:59 – 48:56

    Sponsors: AG1 & Joovv

  12. 48:56 – 55:18

    Reflection & Learning, Tool: Self-Testing; Perfectionism, Tool: Curiosity

  13. 55:18 – 1:04:20

    Striving vs Relaxation, Balance, Tool: Turn On/Off; Hiking, Nature Reset

  14. 1:04:20 – 1:14:24

    Identity & Professional Pursuits; Choosing New Projects; Clinging to Identity

  15. 1:14:24 – 1:15:42

    Sponsor: Eight Sleep

  16. 1:15:42 – 1:21:47

    Criticism; Identity & Growth

  17. 1:21:47 – 1:30:03

    Failure, Identity, Sports, Tool: Rebounding & Reaching; Public Failures

  18. 1:30:03 – 1:38:22

    Daily Habits, Tools: Day in Quarters; Never Miss Twice; Meal Timing

  19. 1:38:22 – 1:45:37

    Daily Habit Timing & Sequencing, Tool: Mindfully Choose Inputs

  20. 1:45:37 – 1:51:31

    Creativity, Specialization vs Generalization; Books

  21. 1:51:31 – 1:53:18

    Sponsor: Function

  22. 1:53:18 – 2:02:01

    Habits & Context, Environmental Cues, Tools for Minimizing Phone Use

  23. 2:02:01 – 2:08:21

    Bad Habits, Checking Phone, Tools for Breaking Bad Habits

  24. 2:08:21 – 2:18:40

    Physical & Social Environment, New Habits, Tool: Join/Create Groups

  25. 2:18:40 – 2:26:05

    Family, Habits; Kids & Parenting, Tools: Stimulus; Good Conditions

  26. 2:26:05 – 2:32:45

    Impact of Habits, Habits as Solutions; Upcoming Projects

  27. 2:32:45 – 2:35:18

    Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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