My first book
Episode 1
- Ever feel like you're stuck. Like, you know, you've got all this potential just waiting to be unleashed, but you just can't seem to break through to that next level. - Yeah, we've all been there. - Well, that's exactly what we're tackling in today's deep dive. - We're diving deep into James Clear's atomic habits. - We're gonna unlock the power of making these tiny changes that lead to some pretty remarkable results. - It's all about ditching those big overwhelming goals, you know, the kind that leave you feeling paralyzed. - Oh, yeah, those. - And instead, we're gonna focus on those seemingly insignificant 1% shifts that believe it or not, when you add them up over time, they create a massive impact. - It's like that old saying, right? Rome wasn't built in a day. - Exactly. It's about consistency, about building a system that makes progress almost, well, inevitable. - So instead of always chasing after that elusive finish line? - Which, let's be honest, can be pretty exhausting. - We're gonna break down how to build a system that actually works for you. One that optimizes for these small changes, making it way easier to stick to those 1% improvements day after day. - And one of the most powerful examples of this concept in action is the incredible transformation of the British cycling team. - Now, for almost a century, they were, well, kind of invisible on the world stage. Zero, Tour de France wins to their name, zero. - Yeah, you imagine. - But then, in 2003, this guy, Dave Brailsford, takes over as performance director. And he comes in with this radical philosophy he calls the aggregation of marginal gains. - Now, this wasn't about finding some magic bullet solution or anything like that. - No, no, no. - It was about recognizing that even the smallest details, the tiniest tweaks, can contribute to the bigger picture. - It's about sweating the small stuff. Because when you add it all up. - It makes a difference. - Brailsford, he had his team laser focused on improving every single aspect of their performance, even if it was just by a tiny 1%. - We're talking like optimizing the design of their bike seats. I mean, who thinks about that? - Right, to reduce friction, of course. And then they tested out different massage gels. - Just to see which one's aided muscle recovery better? - They even went as far as teaching these elite athletes proper hand washing technique. - All to avoid getting sick. - And get this, they even went so far as to paint the inside of their team truck, white. White. - Now, you might be thinking, okay, seriously, the color of the truck, how does that even make a difference? But that's the whole point. - Exactly, it's about realizing that success isn't about finding this one magic solution. - Nope. - It's about optimizing every single aspect of what you do. No matter how small, how insignificant it might seem. And hold on to your hats, because the results speak for themselves. Within a few years, British cycling, they went from zero to hero, dominating the cycling world, racking up Olympic gold medals, Tour de France victories, the whole shebang. - But, and this is important, this wasn't some overnight miracle or anything. This was the power of compounding in action. - It's like this, imagine, just imagine, if you improve by a tiny 1% each day for a whole year, 365 days. - It's a lot of 1%. - You would end up 37 times better than you were when you started. Let that sink in for a second, 37 times. That's the incredible power of consistently putting in the effort, even if it's just a little bit at a time. But on the flip side. - Let's not forget the flip side. - Do you get 1% worse each day? Well, let's just say it's not a pretty picture. - So how does this all translate to, say, someone who's dreaming of writing a book? - Or mastering a new language. - Or maybe just trying to get a grip on their time management skills, we all need that. - It all comes down to shifting your focus. Instead of getting caught up in setting these big, hairy, audacious goals, goals that frankly can feel pretty overwhelming, you wanna build a system that supports those aspirations. The goals are great for giving you a sense of direction, right? - They give you something to aim for. - But they're really just a snapshot of a moment in time. Systems on the other hand are about the process, the daily actions, the habits that ultimately lead to lasting meaningful change. - So instead of saying, oh, I'll be happy when I finally achieve this big, audacious thing, we should be thinking more about those small, daily actions, the habits, you know, the ones that actually build a better system for us. But what does that look like in practice? - Well, one of the biggest hurdles, you know, one that trips a lot of people up is falling into what we call the Valley of Disappointment. - Okay, I've definitely been there. - It's like you're super gun-ho about a new goal, you're putting in the work, you're all in, but then crickets, you're not seeing those immediate, those like in-your-face results. - It's discouraging, you start to doubt yourself, right? Like, am I doing this right? Is this even worth it? - And that's usually the point when people throw in the towel, they think, say, I told you it wouldn't work. But here's the thing, they've mistaken a lack of visible results for a lack of progress, and that's a mistake. - Because under the surface, things are happening. - Exactly, they're actually on the brink of a major breakthrough, but they don't realize it. Remember that ice cube analogy we were talking about earlier? - Oh yeah, where you're applying heat, but it seems like nothing's happening. But really, the whole thing's melting from the inside out. - Exactly, it's the same principle here. You keep putting in the work, even when it feels like you're not getting anywhere, and then, bam, you hit that tipping point and everything changes, it's like a damn break. We call it the plateau of latent potential. It's that point where all those tiny, seemingly insignificant efforts you've been making, they finally come together and, well, they explode into this massive breakthrough. - It's like that saying, it's not the final blow that breaks the rock, but all the ones that came before. I think it was the San Antonio Spurs, their motto or something. There you go, it's about trusting the process. But let's be real, it's not always easy, is it? I mean, how do you actually stick with it, especially in this day and age? - Yeah. - Distractions everywhere you look, temptations, it's like-- - You need an iron will. - Well, about that, relying solely on willpower. Let's just say it's not a winning strategy. Willpower, it's a finite resource, like a muscle, and it gets tired. Instead of relying on this willpower thing, what you really wanna do is to create an environment that actually supports your habits, make it easier to do the right thing and harder to fall back into those old, not-so-great patterns. - So it's less about being some kind of self-discipline guru and more about setting yourself up for success from the get-go. - Now you're getting it. It's all about those strategic tweaks and changes that make all the difference. - But how do we actually put this into practice? How do we build a system of atomic habits that actually sticks? - Okay, well first, we need to unpack the four major pitfalls of this whole goal's first mentality. First up, and we touched on this earlier, winners and losers, they often have the same goals. It's the systems they have in place that set them apart. - It's like everyone wants to win the lottery, but nobody wants to buy a ticket, right? Or like that saying, everybody wants to go to heaven, but nobody wants to die. - That's a good one. - It's easy to say you wanna achieve something big, but it's the day-to-day grind, the showing up that actually gets you there. Preach. All right, second problem. Achieving a goal, it's great, don't get me wrong. But it's a momentary change, not a lasting solution. Like imagine finally tackling that mountain of laundry that's been piling up for, well, let's not talk about how long. - You feel great, right? For a minute, but if you don't set up some kind of system, you know, like putting your clothes away immediately, well, guess what? You're gonna be right back where you started before you know it. - Like putting a band-aid on a broken bone. - I'm not sure it covers it up, but it doesn't actually fix the problem. - Nailed it. Third problem, and this one's a bit sneaky, goals can actually hold your happiness hostage. You tell yourself, okay, once I achieve this one thing, then I'll be happy. But then you reach that milestone and guess what? You're still not satisfied. - It's always something else for them. A moving target, always. And finally, last but not least, goals, they can actually work against you when it comes to long-term progress. You get caught in this yo-yo effect, this constant up and down. - Crash diets, the perfect example. You lose a bunch of weight really fast, but it's not sustainable. You end up right back where you started, plus some. - And feeling defeated. So the name of the game is a shift away from chasing these short-term wins, and instead focus on building a system, a foundation, that sets you up for sustainable long-term growth. - Easier said than done though, right? I mean, how do you break free from the cycle of setting goals only to abandon them a few weeks later? Asking for a friend, it's like we're fighting a constant uphill battle, right? Our own brains working against us. So how do we actually rewire those bad boys for success? You know, so we don't feel like we're constantly falling short. - It all starts with a little shift in perspective. We've got to move away from this outcome-based thinking and embrace a more systems-based approach. - Okay, I'm listening. - So instead of obsessing over that distant goal that finish line that always seems miles away. - Which, let's be real, can be pretty overwhelming. - Totally, we need to learn to actually enjoy the process, to find the joy in getting just 1% better each day. - Okay, I like where you're going with this, but how do we actually make that happen? What are some practical things we can do to build these atomic habits into our daily lives? - One technique that James Clear talks about that's super effective is called habit stacking. Basically, you're linking a new habit to an existing one, something you already do without even thinking about it. - So you're kind of using that existing habit as leverage. - Exactly, like let's say you're a coffee person. - Oh, you know me too well, first thing in the morning. - Right, so you could use that as your cue, your trigger for a new habit. So you tell yourself, after I make my coffee, I'm gonna spend five minutes meditating, or while my coffee is brewing, I'm gonna journal for two minutes. - So simple, yet so smart. It's like you're creating this domino effect for productivity, and it's way less intimidating than trying to overhaul your whole routine overnight. - 100%. And the best part, you don't have to be perfect. It's all about finding what works for you. Play around with different habit stacking combinations, see what feels natural, what fits into your life, without feeling like a chore. - It's about making it sustainable. - That's the key, sustainability over everything. - So as we wrap up our deep dive into atomic habits, what's the one big takeaway you want our listeners to remember? - Small changes, my friends, small changes. You make them consistently, day after day, and I promise you, they will lead to remarkable results. - It's not about finding that magic bullet, that one thing that changes everything overnight. - It's about building a system that sets you up for success. - A system that optimizes for those small 1% improvements. It's about ditching the all or nothing mindset and embracing those small wins, celebrating them even. - And remember, you don't have to wait for motivation to strike. You can literally design your environment to make those positive actions easier, more automatic. - So true, all right, everyone listening, think about one area of your life where you're ready to see some positive change. - Don't overthink it. - What's one tiny 1% shift you can make starting today? Because those small, seemingly insignificant actions, remember what we said about compounding, they have the power to completely transform your life.