Atomic Habits: Build Better Habits, Change Your Life

Atomic Habits
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Are you ready to stop procrastinating and start seeing real results? Welcome to Atomic Habits: Build Better Habits, Change Your Life! This is the ultimate self-improvement podcast that shows you how to implement James Clear's groundbreaking framework to master habit formation, boost productivity, and achieve your biggest goals. Important Disclaimer This podcast series analyzes literary works and explores principles of personal growth, drawing insights that align with concepts discussed in Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. This show aims to provide educational and analytical content. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. We encourage you to purchase the original Atomic Habits book here: https://amzn.to/4kJN5iC Blueprint for Lasting Change We believe that lasting change doesn't require massive willpower—it requires tiny, atomic habits that compound over time. Join The Messy Podcast as we break down the most powerful concepts in behavior change and turn them into actionable, daily steps. Each week, we deep-dive into the 4 Laws of Behavior Change (Make It Obvious, Make It Attractive, Make It Easy, and Make It Satisfying) to show you exactly how to break bad habits and build good habits that stick. Expect to Master: Habit Stacking: Simple scripts to make any new habit feel effortless. The 2-Minute Rule: Overcoming procrastination and starting a new routine, even when you lack motivation. Identity-Based Habits: How to stop chasing goals and start becoming the person you want to be. Practical strategies for improving your fitness habits, maximizing your daily productivity, and cultivating financial discipline. If you're looking for a clear, no-fluff guide to mastering your habits and living a more intentional life, you’ve found it. Hit 'Follow' now on Apple Podcasts so you never miss a guide to lasting self-improvement and start your journey to a better you today!

Episodes

  1. 4 DAYS AGO

    S1EP10 | Stop Bad Habits: Finding the Cause and Fixing the Craving | Atomic Habits

    Atomic Habits: Stop Bad Habits by Fixing the Craving (S1EP10). Tired of struggling with unwanted behavior? This week, we deploy the Inversion of the Second Law of Behavior Change: Make It Unattractive. Learn the psychological secret to ending your bad habits by getting to the root cause and reprogramming the craving itself! Invest in your consistent growth! Get 20% off your first month of online therapy with our sponsor: https://themessypodcast.com/therapy. Important Disclaimer: This podcast series analyzes literary works and explores principles of personal growth and habit formation, drawing insights that align with concepts discussed in "Atomic Habits." This episode aims to provide educational and analytical content. Any references to external ideas are for commentary and educational purposes. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. If you're interested in further exploring the journey of long-term habit development, you can purchase "Atomic Habits" here: https://amzn.to/4kJN5iC In this powerful episode, we offer a detailed discussion on how to understand and change personal habits by making them feel unattractive. We share a powerful anecdote about smokers to illustrate how simply reframing a habit’s purpose can eliminate cravings. The core argument is revealed: your habits are merely specific manifestations of deeper, underlying human motives (like seeking social acceptance or reducing uncertainty). We'll show you that the cause of a habit is the prediction that precedes it, not the objective reality. To help you reform bad habits, we suggest powerful techniques for reprogramming your mindset, including changing your language—for instance, saying "I get to" rather than "I have to." Plus, learn how to create your own motivation rituals to associate hard tasks with positive feelings! Support The Messy Podcast and our exploration of transformative ideas like those in "Atomic Habits" by visiting https://themessypodcast.com/ Let's get messy and make our bad habits truly unattractive!

    14 min

  2. 4 DAYS AGO

    S1EP9 | Social Habits: Why Your Friends Determine Your Success | Atomic Habits

    Atomic Habits: Social Habits & Why Your Friends Determine Your Success (S1EP9). Who you surround yourself with matters! Continuing the Second Law: Make It Attractive, we dive into the profound, often hidden influence of social norms on your personal goals. This week, we prove that your friends determine your success because the fastest way to build a better habit is to join a culture where your desired behavior is the normal behavior. Invest in your consistent growth! Get 20% off your first month of online therapy with our sponsor: https://themessypodcast.com/therapy. Important Disclaimer: This podcast series analyzes literary works and explores principles of personal growth and habit formation, drawing insights that align with concepts discussed in "Atomic Habits." This episode aims to provide educational and analytical content. Any references to external ideas are for commentary and educational purposes. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. If you're interested in further exploring the journey of long-term habit development, you can purchase "Atomic Habits" here: https://amzn.to/4kJN5iC In this episode, we explore the significant influence of social norms and cultural surroundings on shaping individual habits. We begin with the incredible anecdote of the Polgar sisters, who became chess prodigies because of a deliberate, focused environment that made the habit attractive. We then discuss the deep human desire to belong and how this instinct drives conformity to group expectations. We break down the three specific groups whose habits you are most likely to imitate (and why): the close (family and friends), the many (the tribe), and the powerful (those with status). Ultimately, we show you the most effective strategy for building better habits: joining a group where the desired behavior is the accepted practice because it earns you approval and respect. Support The Messy Podcast and our exploration of transformative ideas like those in "Atomic Habits" by visiting https://themessypodcast.com/ Let's get messy and choose our habit tribe wisely!

    12 min

  3. 4 DAYS AGO

    S1EP8 | Make It Attractive: Hack Your Dopamine with Temptation Bundling | Atomic Habits

    Atomic Habits: Make It Attractive with Temptation Bundling (S1EP8). Ready to hack your motivation? This week, we dive into the Second Law of Behavior Change: Make It Attractive. We explore the secret to building habits you genuinely look forward to by manipulating the dopamine system in your brain! Invest in your consistent growth! Get 20% off your first month of online therapy with our sponsor: https://themessypodcast.com/therapy. Important Disclaimer: This podcast series analyzes literary works and explores principles of personal growth and habit formation, drawing insights that align with concepts discussed in "Atomic Habits." This episode aims to provide educational and analytical content. Any references to external ideas are for commentary and educational purposes. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. If you're interested in further exploring the journey of long-term habit development, you can purchase "Atomic Habits" here: https://amzn.to/4kJN5iC In this episode dedicated to the Second Law, you’ll learn the most effective strategy for making any habit attractive: Temptation Bundling. This technique involves pairing an action you want to do (like watching Netflix) with an action you need to do (like exercising). We break down the formula to show you exactly how to implement it in your daily life. We discuss the neurological mechanism behind this success, explaining how anticipation and the release of dopamine drive your behavior, and how you can cleverly reroute this system. Stop relying on willpower and start making your hard habits desirable. Get ready to finally make your new routines feel like a reward! Support The Messy Podcast and our exploration of transformative ideas like those in "Atomic Habits" by visiting https://themessypodcast.com/ Let's get messy and hack our dopamine for better habits!

    14 min

  4. 4 DAYS AGO

    S1EP7 | The Secret to Self-Control: How to Make Bad Habits Invisible | Atomic Habits

    Atomic Habits: Self-Control & The Secret to Breaking Bad Habits (S1EP7). Want the true secret to self-control? This week, we tackle the most common habit struggle: breaking bad habits. We explore the inversion of the First Law—how to Make It Invisible—and why avoiding temptation is far more powerful than willpower. Invest in your consistent growth! Get 20% off your first month of online therapy with our sponsor: https://themessypodcast.com/therapy. Important Disclaimer: This podcast series analyzes literary works and explores principles of personal growth and behavior change, drawing insights that align with concepts discussed in "Atomic Habits." This episode aims to provide educational and analytical content. Any references to external ideas are for commentary and educational purposes. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. If you're interested in further exploring the journey of long-term habit development, you can purchase "Atomic Habits" here: https://amzn.to/4kJN5iC In this highly practical episode, we expose the common myth of willpower and argue that disciplined people are simply better at structuring their lives to avoid temptation. We recount the surprising Vietnam War heroin addiction study to prove that environmental cues, not a lack of moral fortitude, dictate your habits. Because habits are deeply encoded in the brain and hard to forget, the most effective long-term strategy isn't constant resistance, but rather reducing exposure to the cues that trigger unwanted behavior. This is the ultimate lesson in self-control! We detail how to implement the Inversion of the First Law: Make It Invisible, and conclude with a powerful summary of how the Four Laws of Behavior Change are used to both create good habits and dismantle the bad ones. Support The Messy Podcast and our exploration of transformative ideas like those in "Atomic Habits" by visiting https://themessypodcast.com/ Let's get messy and learn the secret to lasting self-control!

    15 min

  5. 4 DAYS AGO

    S1EP6 | Environment Design: Why Your Motivation Fails and What to Do | Atomic Habits

    Atomic Habits: Environment Design to Defeat Motivation Failure (S1EP6). Why does your motivation fail? This week, we double down on the First Law: Make It Obvious by exploring the hidden power of your surroundings. We argue that environment is a critical factor in shaping behavior, often far more influential than willpower or motivation. Learn to design your world for habit success! Invest in your consistent growth! Get 20% off your first month of online therapy with our sponsor: https://themessypodcast.com/therapy. Important Disclaimer: This podcast series analyzes literary works and explores principles of personal growth and behavior change, drawing insights that align with concepts discussed in "Atomic Habits." This episode aims to provide educational and analytical content. Any references to external ideas are for commentary and educational purposes. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. If you're interested in further exploring the journey of long-term habit development, you can purchase "Atomic Habits" here: https://amzn.to/4kJN5iC In this episode, we explore why motivation is overrated and how the obviousness of cues in your surroundings dictates your actions. We share fascinating examples, including the hospital cafeteria study where rearranging drinks led to significant shifts in sales without informing patrons. We introduce the famous Lewin's Equation, B = f (P,E), to illustrate that behavior is a function of the Person and their Environment, and discuss concepts like impulse buying and the power of visual cues. Finally, we provide practical strategies for designing an environment for success, emphasizing two principles: the importance of making cues for desired habits obvious and maintaining a "one space, one use" principle to associate specific contexts with particular behaviors. Support The Messy Podcast and our exploration of transformative ideas like those in "Atomic Habits" by visiting https://themessypodcast.com/ Let's get messy and start designing our ideal environment for success!

    15 min

  6. 4 DAYS AGO

    S1EP5 | Habit Stacking & Intentions: The Easiest Way to Start New Habits | Atomic Habits

    Atomic Habits: Habit Stacking & Implementation Intentions (S1EP5). Want the easiest way to start new habits? This week, we continue applying the First Law of Behavior Change: Make It Obvious by focusing on clarity. You'll learn two powerful strategies that make follow-through almost automatic: Implementation Intentions and Habit Stacking. Invest in your consistent growth! Get 20% off your first month of online therapy with our sponsor: https://themessypodcast.com/therapy. Important Disclaimer: This podcast series analyzes literary works and explores principles of personal growth and habit formation, drawing insights that align with concepts discussed in "Atomic Habits." This episode aims to provide educational and analytical content. Any references to external ideas are for commentary and educational purposes. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. If you're interested in further exploring the journey of long-term habit development, you can purchase "Atomic Habits" here: https://amzn.to/4kJN5iC In this episode, we outline two primary strategies for building new habits. First, Implementation Intentions involve making a specific plan for the time and location of a desired behavior, significantly increasing the likelihood of success (we share the compelling exercise study that proves it!). Second, we break down the game-changing concept of Habit Stacking. You'll learn the simple formula: "After [CURRENT HABIT], I will [NEW HABIT]," which leverages the natural flow of your behavior to create reliable cues. We discuss the positive Diderot Effect and how this method connects your desired routine to actions already in place. By the end, you'll have the tools to make the cue for any new habit obvious and dramatically simplify your starting process. Support The Messy Podcast and our exploration of transformative ideas like those in "Atomic Habits" by visiting https://themessypodcast.com/ Let's get messy and start stacking those habits!

    13 min

  7. 4 DAYS AGO

    S1EP4 | Make It Obvious: Use the Habit Scorecard to Fix Your Day | Atomic Habits

    Atomic Habits: Make It Obvious with the Habit Scorecard (S1EP4). Ready to take control of your day? This week, we launch into the First Law of Behavior Change: Make It Obvious. The foundational step for all habit formation and change is awareness, but your brain is a powerful prediction machine, often making your habits nonconscious. We need to intentionally shine a light on them! Invest in your consistent growth! Get 20% off your first month of online therapy with our sponsor: https://themessypodcast.com/therapy. Important Disclaimer: This podcast series analyzes literary works and explores principles of personal growth and behavior change, drawing insights that align with concepts discussed in "Atomic Habits." This episode aims to provide educational and analytical content. Any references to external ideas are for commentary and educational purposes. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. If you're interested in further exploring the journey of long-term habit development, you can purchase "Atomic Habits" here: https://amzn.to/4kJN5iC In this episode, we explore the foundational role of self-awareness and why your most automatic responses are the hardest to fix. We cite fascinating examples of unconscious expertise (like paramedics and military analysts) and introduce powerful strategies to bring bad habits back into conscious thought. You'll learn the technique of Pointing-and-Calling used in the Japanese railway system to verbalize actions. Most importantly, we provide a step-by-step guide to implement the Habits Scorecard, a crucial personal auditing exercise that requires you to list all your daily behaviors and categorize them as good, bad, or neutral. By the end, you will have the tools to dramatically increase self-awareness and finally fix your day by making your hidden habits obvious. Support The Messy Podcast and our exploration of transformative ideas like those in "Atomic Habits" by visiting https://themessypodcast.com/ Let's get messy and start scoring our habits!

    14 min

  8. 4 DAYS AGO

    S1EP3 | The Habit Loop Explained: Understanding the 4 Simple Steps to Success | Atomic Habits

    Atomic Habits: The Habit Loop & 4 Laws of Behavior Change (S1EP3). Welcome back, messy listeners! To truly master Atomic Habits, you must understand the science of how habits are formed. This week, we dive into the foundational neurological feedback loop behind all human behavior—the Habit Loop. Invest in your consistent growth! Get 20% off your first month of online therapy with our sponsor: https://themessypodcast.com/therapy. Important Disclaimer: This podcast series analyzes literary works and explores principles of personal growth and habit formation, drawing insights that align with concepts discussed in "Atomic Habits." This episode aims to provide educational and analytical content. Any references to external ideas are for commentary and educational purposes. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. If you're interested in further exploring the journey of long-term habit development, you can purchase "Atomic Habits" here: https://amzn.to/4kJN5iC In this essential episode, we break down the core process of habit formation into four distinct, cyclical steps: the cue (the trigger), the craving (the motivational force), the response (the action performed), and the reward (the satisfying outcome). We'll discuss the original work of psychologist Edward Thorndike and his puzzle box experiments that revealed this crucial cognitive shortcut. Understanding this feedback loop is the key to freeing up your conscious mental capacity! Finally, we introduce the practical framework for intentional change: the Four Laws of Behavior Change—Make it obvious, Make it attractive, Make it easy, and Make it satisfying—and explain how these laws directly apply to the Habit Loop to help you build positive habits and break negative ones. Get ready for your habit-forming blueprint! Support The Messy Podcast and our exploration of transformative ideas like those in "Atomic Habits" by visiting https://themessypodcast.com/ Let's get messy and learn to hack the habit loop together!

    14 min

  9. 29 OCT

    S1EP2 | Identity-Based Habits: The Secret to Lasting Behavior Change | Atomic Habits

    Atomic Habits: Identity-Based Habits & The Feedback Loop (S1EP2). Dive deeper into Atomic Habits with a crucial concept: the powerful feedback loop between your habits and your identity. Forget just chasing goals! This episode explores how to focus on who you want to become for real, lasting change. Want to build a stronger you? Our sponsor can help! Get 20% off your first month of online therapy: https://themessypodcast.com/therapy. Important Disclaimer: This podcast series analyzes literary works and explores principles of personal growth, drawing insights that align with concepts discussed in "Atomic Habits." This episode aims to provide educational and analytical content. Any references to external ideas are for commentary and educational purposes. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. If you're interested in further exploring the journey of long-term habit development, you can purchase "Atomic Habits" here: https://amzn.to/4kJN5iC In this episode about Atomic Habits, we’ll break down a simple two-step process for real behavior change: first, decide on your ideal identity, and then, prove it to yourself with small, consistent wins – those atomic habits in action! We’ll cover how to define your ideal identity by looking at your values, finding inspiration in role models, and visualizing your future self. Then, we’ll give you practical strategies to align your current behaviors with that desired identity through small daily actions, designing your environment for success, and using positive self-talk. We’ll even share real-life case studies of successful identity shifts and tackle those tricky feelings of imposter syndrome and conflicting identities. By the end of this episode, you’ll have an actionable plan to start your own identity reflection. Your first step? Listing three small daily actions that reinforce the new identity you’re building. It's all about embracing identity-based habits and changing who you are, one small, atomic action at a time, ultimately transforming your life. Support The Messy Podcast and our messy journey through the principles of "Atomic Habits" by visiting https://themessypodcast.com/ Let's get messy and build the identities we aspire to, one atomic habit at a time!

    12 min

  10. SEASON 1, EPISODE 1 TRAILER

    Atomic Habits: Build Better Habits, Change Your Life

    Atomic Habits: The Power of Tiny 1% Changes (S1EP1 Launch). Welcome to the very first episode of The Messy Podcast! This episode is your comprehensive dive into Atomic Habits by James Clear, a powerful framework for understanding and implementing small, consistent improvements that lead to transformative results. We draw inspiration from the "aggregation of marginal gains"—those tiny 1% changes that yield incredible long-term success, essentially the "compound interest of self-improvement." Invest in your consistent growth! Get 20% off your first month of online therapy with our sponsor: https://themessypodcast.com/therapy. Important Disclaimer: This podcast series analyzes literary works and explores principles of personal growth, drawing insights that align with concepts discussed in "Atomic Habits." This episode aims to provide educational and analytical content. Any references to external ideas are for commentary and educational purposes. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. If you're interested in further exploring the journey of long-term habit development, you can purchase "Atomic Habits" here: https://amzn.to/4kJN5iC In this inaugural episode dedicated to Atomic Habits, we'll unpack key concepts like the power of tiny, atomic changes and how they compound. We'll discuss the four laws of behavior change as a system for creating good habits, and delve into the idea that systems are more critical than goals. We'll explore the Plateau of Latent Potential and why perseverance through seemingly invisible progress is crucial. Expect a practical and relatable discussion on how to implement the methodology of "atomic habits" to positively shape your health, career, relationships, and more. We'll share our messy experiences and actionable insights on harnessing the cumulative power of small, intentional changes for lasting improvement. Support The Messy Podcast and our exploration of transformative ideas like those in "Atomic Habits" by visiting https://themessypodcast.com/ Let's get messy and unlock the power of atomic habits together!

    14 min

Trailer

About

Are you ready to stop procrastinating and start seeing real results? Welcome to Atomic Habits: Build Better Habits, Change Your Life! This is the ultimate self-improvement podcast that shows you how to implement James Clear's groundbreaking framework to master habit formation, boost productivity, and achieve your biggest goals. Important Disclaimer This podcast series analyzes literary works and explores principles of personal growth, drawing insights that align with concepts discussed in Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. This show aims to provide educational and analytical content. All rights to any referenced works belong to their respective owners, and no copyright infringement is intended. We encourage you to purchase the original Atomic Habits book here: https://amzn.to/4kJN5iC Blueprint for Lasting Change We believe that lasting change doesn't require massive willpower—it requires tiny, atomic habits that compound over time. Join The Messy Podcast as we break down the most powerful concepts in behavior change and turn them into actionable, daily steps. Each week, we deep-dive into the 4 Laws of Behavior Change (Make It Obvious, Make It Attractive, Make It Easy, and Make It Satisfying) to show you exactly how to break bad habits and build good habits that stick. Expect to Master: Habit Stacking: Simple scripts to make any new habit feel effortless. The 2-Minute Rule: Overcoming procrastination and starting a new routine, even when you lack motivation. Identity-Based Habits: How to stop chasing goals and start becoming the person you want to be. Practical strategies for improving your fitness habits, maximizing your daily productivity, and cultivating financial discipline. If you're looking for a clear, no-fluff guide to mastering your habits and living a more intentional life, you’ve found it. Hit 'Follow' now on Apple Podcasts so you never miss a guide to lasting self-improvement and start your journey to a better you today!

Information

  • Creator
    Atomic Habits
  • Years Active
    2K
  • Episodes
    10

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