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James Clear on How to Build Effective Habits and Make Them Stick

2,969 views · Published 6 July 2018 · 59:25 · Indexed 12 November 2026

Channel: Muscle for Life with Mike Matthews · 2018 · Education

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In this episode, I interview James Clear, who runs the very popular blog JamesClear.com, where he writes about many facets of the science of self improvement.

I enjoy reading James’ writing because it’s simple, clear, and practical, and chock full of interesting studies, examples, and anecdotes. If you peruse his website, you’ll quickly realize that James’ hobbyhorse is habits, and that’s the topic of today’s interview (and his upcoming book, which I’m excited to check out later this year).

Here are a few things you’re going to learn in this episode:

-Why you should focus on systems instead of goals when you want to achieve something.
-Why making habits a part of your identity makes them easier to stick to.
-How perfectionism can be productive or counterproductive, depending on how you use it.
-And more...

3:56 - What are systems over goals and environment over motivation?

5:59 - What is the difference between a system and a goal?

12:28 - How can changing your beliefs change your identity?

15:22 - Can changing your habits change your beliefs?

22:15 - How does our environment impact our self-control?

30:18 - Does reinforcement destroy intrinsic motivation?

37:37 - How do we progress?

44:59 - What is a mismatch environment?

52:50 - Is perfectionism productive or counterproductive?

55:36 - Where can people follow you and find your work?

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