Self Reflection Byte - Tim Ferris With James Clear

Self Reflection Byte - Tim Ferris With James Clear
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The Tim Ferriss Show Transcripts: James Clear, Atomic Habits — Simple Strategies for Building (and Breaking) Habits, Questions for Personal Mastery and Growth, Tactics for Writing and Launching a Mega-Bestseller, Finding Leverage, and More (#648) - The Blog of Author Tim Ferriss
Please enjoy this transcript of my interview with James Clear (@JamesClear), a writer and speaker focused on habits and continuous improvement. He is the author of the #1 New York Times bestseller Atomic Habits, which covers easy and proven ways to build good habits and break bad ones. The book has…

Developing New Habits

  1. Can my current habits carry me to my desired future?
  2. Create an environment that will naturally bring about desired change
  3. When short of time, reduce scope of your habit but stick to schedule rather than do nothing
  4. Find a way to show up & do it every day
  5. Reduce the friction to do your habit
  6. Set your environment to make the habit as frictionless as possible
  7. On a good day, ask yourself What is the first thing I did to make that day good ?
  8. Leave your phone in another room
  9. Identity Based Habits
    a. Desire the kind of person you want to be
    b. Prove it to yourself with small wins
    c. Master the art of showing up & doing those habits consistently
  10. New habits should be
    a. Obvious - How can I make it more obvious?
    b. Attractive - How can I make it more attractive?
    c. Easier - How can I make it easier?
    d. More satisfying - How can I make it more satisfying?
  11. A habit must be established before it can be improved
  12. Add some positive emotions to the experience to feel good about the
    new habit.
  13. If you are stuck, ask yourself, What would it look like if it was easy?
  14. Atomic Habits mean get 1% better each day
  15. Focus on the trajectory & stay on the good path
  16. If you have good habits,time becomes your ally
  17. Reinforce your desired identity.

Removing Bad Habits

How to remove bad habits
a. Eliminate
b. Reduce

Asking for help

  1. If you ask better questions, you will get better answers
  2. Advise should fit the context of the person getting advise
  3. Questions that help improve that person's situation is more correct than providing advise


  1. What am I optimising for?
  2. What is the real objective or why am I doing this?
  3. Is this filling me with energy?
  4. Does the amount of attention that I give to it match it's importance?

Reading & Writing

  1. Craft great information flows
  2. The person who crafts good / better information flows gets better
  3. Which sources of information are higher signal than others.
  4. Almost every idea that you have is downstreamed from what you consume.
  5. When you decide who to follow, you are choosing your future thoughts.
  6. Find a book that is relevant to what you are writing about
  7. Start most books & finish them quickly. Scan for points that you want
  8. Am I writing something relevant, timeless & universal?
  9. Am I genuinely interested or fascinated with what I am writing?
  10. Does it create value for people?
  11. Be consistent & do small things everyday furthering your goal to a
    good habit


  1. What am I trying to win?
  2. Becoming cognizant of that is the first step
  3. Find something that keeps working for you in the long run
  4. Every action you take is a vote for the type of person you wish to
  5. Anchor yourself to who you are
  6. What are my actions moving me closer to & keep track of that
  7. Success generates not only opportunities but also distractions
  8. Be careful about what you say "Yes" to