This afternoon I finished listening to Rich Roll’s interview with entrepreneur and author James Clear, and I was impressed. Actually, I was surprised and impressed. So much so that I am recommending the podcast — which is available in video form on YouTube here — because I believe it will be worth your time if you are trying to either establish good habits or break bad ones.
A regular follower of Rich Roll’s weekly podcast, I listened to a preview of his interview with James Clear last week. It was there that I learned that Clear was being featured as an expert on the topic of habits. Never having heard of the man, I searched the web for details about his education but could find nothing — no evidence of a Ph.D., university affiliation, or history of peer-reviewed scholarly publications. Having read enough books about psychology to know that it is not a field where one can make casual claims, I was suspicious of Clear’s authority on the subject of behavior change. My suspicions deepened when I learned that his new (and only) book is entitled Atomic Habits (2018).
As an English teacher, I can’t imagine any relationship between the words atomic and habits that seems reasonable. After all, atomic most frequently precedes either bombs or energy. And habits seem to have nothing to do with cataclysmic warheads or slamming tiny particles together to produce usable energy. Why didn’t James Clear choose a more authoritative — or at least serious — adjective for his first book? Like strategic or formidable or purpose-driven. Even Life-changing Habits would suggest content that is substantive rather than sensational.
For me, Atomic Habits sounds like a title that a motivational speaker would sell — not an educated investigator who had spent years delving into the science behind motivation, decision making, and cognitive processing. And in order to take Rich Roll’s interview seriously, I was really hoping for the latter. That’s what I thought before I started listening several days ago. Thankfully, I learned that my doubts were largely (though not entirely*) unfounded.
Yes, the title of James Clear’s book still feels like an odd choice. But the man who wrote it seems legitimate even though he has not earned a Ph.D. in psychology. Clear has a passion for understanding the human condition, and he appears to have done his homework. In fact, only several minutes into the interview he references author Charles Duhigg, who is a Pulitzer Prize-winning journalist. Before Duhigg transitioned into long-form non-fiction, he was a respected reporter for the New York Times. In 2012 he wrote The Power of Habit, a brilliant behavioral analysis that features over 60 pages of source notes. As an investigator and a writer, Duhigg is The Real Deal. I highly recommend his book, which I own and have read thoroughly. That’s my stack of hand-written notes next to it.
Anyway, Rich Roll’s interview with James Clear is very engaging; I learned a number of strategies and perspectives (ways of thinking differently, you might say) that I can immediately implement to encourage the formation of better habits and begin the disassembly of poor ones. For instance, Clear advocates rehearsing the first two minutes of any behavior that you’d like to become a routine. How can two minutes possibly make a meaningful difference? Consider the following example:
Let’s say you’d like to improve your health by taking several 30-minute walks each week. In order to engage in this low-impact exercise, you must first put on the proper socks and shoes, grab your keys, put on your jacket, and walk out the door. Clear asserts that if you move methodically through that two-minute routine several times each week — from opening your sock drawer to locking the front door behind you — that you will ingrain the habit of setting off with intention. Remember: if you won’t step out onto the porch, you can’t take a long walk. Therefore, the most important part of this fledgling habit is arguably its first two minutes.
Obviously, you can’t return to the warm comforts of your family room after this two-minute scenario and expect to see any health gains. So on several of those evenings you continue beyond the two minutes and complete your 30-minute walk. As a consequence of this sustained effort, positive health results will slowly begin manifesting. Meanwhile, the two-minute rehearsals that occur on the evenings that do not extend to the half-hour walk will add value because they perpetuate the habit of getting you out the door. And Clear believes that what prevents most people from establishing positive habits is that they don’t have the discipline to simply begin the process.
Having not read (or even seen firsthand) Clear’s book, I remain cautious in my endorsement of his scholarship. That is why the asterisk* appears in the fourth paragraph. But I am confident in recommending Rich Roll’s interview with this first-time author. Their conversation is very engaging, and I found myself nodding in agreement with many of the insights that Clear offers as well as most of the well-reasoned answers that he provides to Roll’s questions. Consider giving it a listen, or watching it on YouTube. Links are featured above. And if you choose to read Atomic Habits, please let me know your thoughts!
Note — The image at the beginning of this post was obtained from Rich Roll’s website.