Nobody breaks down habits like behavior hacker James Clear. The Atomic Habits author disrupted the self-help industry by simplifying success for millions. Here, James shares his approach to designing smarter habits and tackling today’s challenges. From navigating hybrid work to resisting endless distractions, build habits that stick, break habits that suck, and outsmart yourself—one small but mighty step at a time.

Syllabus

Getting 1 Percent Better Every Day

Dream big, execute small. Find out how the secrets of elite performance can help you reach any goal with Atomic Habits author James Clear, the behavior change expert whose framework is trusted by the NFL, NBA, and more.

Goals vs. Systems

Find out why focusing on goals can trip you up—and how to build a smarter system for success. James walks you through building a collection of habits that help you make progress toward your goals every day.

How Habits Shape Our Identity (and Vice Versa)

Every action you take is a vote for the type of person you want to become. Identify and evaluate the stories you tell yourself through your daily actions. Then design habits that help you live up to the most successful version of you.

The Habit Loop

Dive into the science of habit formation and behavior change. Find out how feedback loops train you to repeat certain behaviors—and use those same patterns to make intentional choices about the actions you take.

First Law of Behavior Change: Make It Obvious

James shares the eye-opening first step of behavior change: self-awareness. Learn how your automatic behaviors influence your life and how to spark immediate change with James’s “implementation intention” assignment.

Second Law of Behavior Change: Make It Attractive

Learn to use “mindset reframes” and other tools to reprogram how you think about good habits so that you’re much more likely to follow through on your new strategy for success.

Third Law of Behavior Change: Make It Easy

James walks you through the most critical element of building habits that pay off. Discover the difference between motion and action. Start creating habits that stick with the two-minute rule.

Fourth Law of Behavior Change: Make It Satisfying

Behaviors that are rewarded get repeated, and behaviors that are punished get avoided. James shows you how to apply this simple principle to your advantage. Create “signals of progress” to help you build momentum and become unstoppable.

Unpacking the Most Common Habits

James applies the updated Atomic Habits framework to common goals, from being more productive to saving money. He also explains how to use the inverse of the four behavior laws to help you effectively break bad habits, like smoking.

5 p.m. to 9 p.m. Habits That Affect Your “9 to 5”

Discover tools for today’s challenges, from navigating remote work to minimizing mindless scrolling. James also teaches you to optimize your nonworking hours and shares some parting advice to help you get started on the new you right away.