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

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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.

Sponsors

AG1: https://drinkag1.com/huberman

Lingo: https://hellolingo.com/huberman

Wealthfront*: https://wealthfront.com/huberman

Joovv: https://joovv.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Function: https://functionhealth.com/huberman

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. 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 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% 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. 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.
Learn more about your ad choices. Visit megaphone.fm/adchoices

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.

Sponsors

AG1: https://drinkag1.com/huberman

Lingo: https://hellolingo.com/huberman

Wealthfront*: https://wealthfront.com/huberman

Joovv: https://joovv.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) James Clear

(00:01:10) Atomic Habits

(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. 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. 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.
Learn more about your ad choices. Visit megaphone.fm/adchoices

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