Best Ways to Build Better Habits & Break Bad Ones | James Clear

James Clear is an expert on behavioral change and habits and the author of the bestselling book ⁠Atomic Habits⁠. We discuss the best ways to build new healthy habits and end bad ones without relying on motivation or willpower. Rather than list off categories of tools or acronyms, James explains how anchoring the changes you want to make in your identity and physical environment allows you to make desired changes quickly and ones that stick. Whether your goal is better fitness and physical health, productivity or mental health, you'll learn actionable, zero-cost protocols to build powerful and meaningful habits.

Episode show notes: https://go.hubermanlab.com/mi0yht0

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*James Clear*
Website: https://jamesclear.com
Newsletter: https://jamesclear.com/3-2-1
Books: https://amzlink.to/az0enLjjDsO0c
Atoms App: https://atoms.jamesclear.com
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Threads: https://www.threads.com/@jamesclear
Facebook: https://www.facebook.com/jamesclear
LinkedIn: https://www.linkedin.com/in/jamesclear

*Timestamps*
00:00:00 James Clear
00:02:57 Common Habits, Tool: Habit Success & Getting Started
00:06:16 Make Starting a Habit Easier, Tool: 4 Laws of Behavior Change
00:10:18 Sponsors: Lingo & Wealthfront
00:13:26 Writing Habits, Seasons & Flexibility; Adaptability, Tool: Bad Day Plan
00:18:42 Consistency, Flow vs Grind, Master Showing Up, Learning & Practice
00:24:54 Chunking, Getting Started at Gym
00:28:01 Flow Don’t Fight, Dissatisfaction & Effort, Tool: Identity-Based Habits
00:34:10 Friction, Competition & Effort; Credentials
00:39:38 Make Effort Rewarding, Mindset, Tools: Previsualization, Emphasize Positives
00:45:59 Sponsors: AG1 & Joovv
00:48:56 Reflection & Learning, Tool: Self-Testing; Perfectionism, Tool: Curiosity
00:55:18 Striving vs Relaxation, Balance, Tool: Turn On/Off; Hiking, Nature Reset
01:04:20 Identity & Professional Pursuits; Choosing New Projects; Clinging to Identity
01:14:24 Sponsor: Eight Sleep
01:15:42 Criticism; Identity & Growth
01:21:47 Failure, Identity, Sports, Tool: Rebounding & Reaching; Public Failures
01:30:03 Daily Habits, Tools: Day in Quarters; Never Miss Twice; Meal Timing
01:38:22 Daily Habit Timing & Sequencing, Tool: Mindfully Choose Inputs
01:45:37 Creativity, Specialization vs Generalization; Books
01:51:31 Sponsor: Function
01:53:18 Habits & Context, Environmental Cues, Tools for Minimizing Phone Use
02:02:01 Bad Habits, Checking Phone, Tools for Breaking Bad Habits
02:08:21 Physical & Social Environment, New Habits, Tool: Join/Create Groups
02:18:40 Family, Habits; Kids & Parenting, Tools: Stimulus; Good Conditions
02:26:05 Impact of Habits, Habits as Solutions; Upcoming Projects
02:32:45 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

_*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.25% on cash deposits as of December 19, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 3.90% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value._

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