James Clear - Author Articles

About James Clear

James Clear writes at JamesClear.com, where he shares ideas for using behavior science to improve your performance, increase your creativity, and do better work. For fresh ideas on how to master your habits — both mentally and physically — join his free newsletter.

Build Brick by Brick

March 26, 2014 by James Clear 1 Comment

John Heywood was an English playwright who lived hundreds of years ago.

Today, Heywood is known for his poems, proverbs, and plays. But more than any one work, it’s his phrases that have made him famous. For example, here are some popular sayings that have been attributed to Heywood:

“Out of sight out of mind.”
“Better late than never.”
“The more the merrier.”
“Many hands make light work.”

There is one phrase from Heywood that is particularly interesting when it comes to building better habits:

“Rome was not built in one day.”

How Long It Really Takes to Form a New Habit, Backed by Science

March 20, 2014 by James Clear Leave a Comment

Maxwell Maltz was a plastic surgeon in the 1950s when he began noticing a strange pattern among his patients. When Dr. Maltz would perform an operation — like a nose job, for example — he found that it would take patients about 21 days to get used to seeing their new face. Similarly, when a patient had an arm or a leg amputated, Maltz noticed that the patient would sense a phantom limb for about 21 days before adjusting to the new situation.

These experiences prompted Maltz to think about his own adjustment period to changes and new behaviors, and he noticed that it also took himself about 21 days to form a new habit. Maltz wrote about these experiences and said, “These, and many other commonly observed phenomena tend to show that it requires a minimum of about 21 days for an old mental image to dissolve and a new one to jell.”

In 1960, Maltz published that quote and his other thoughts on behavior change in a book called Psycho-Cybernetics. The book went on to become an blockbuster hit, selling more than 30 million copies.

And that’s when the problem started.

You see, in the decades that followed, Maltz’s work influenced nearly every major “self-help” professional from Zig Ziglar to Brian Tracy to Tony Robbins. And as more people recited Maltz’s story — like a very long game of “Telephone” — people began to forget that he said “a minimum of about 21 days” and shortened it to, “It takes 21 days to form a new habit.”

That’s how society started spreading the common myth that it takes 21 days to form a new habit (or 30 days or some other magic number). It’s remarkable how often these timelines are quoted as statistical facts. Dangerous lesson: If enough people say something enough times, then everyone else starts to believe it.

It makes sense why the “21 Days” Myth would spread. It’s easy to understand. The time frame is short enough to be inspiring, but long enough to be believable. And who wouldn’t like the idea of changing your life in just three weeks?

The problem is that Maltz was simply observing what was going on around him and wasn’t making a statement of fact. Furthermore, he made sure to say that this was the minimum amount of time needed to adapt to a new change.

So what’s the real answer? How long does it actually take to form a new habit? Is there any science to back this up? And what does all of this mean for you and me?

The Lasting Power of Slow Gains

February 26, 2014 by James Clear Leave a Comment

You’ll never walk into the gym and hear someone say, “You should do something easy today.” But after ten years of training, I think embracing slow and easy gains is one of the most important lessons I’ve learned.

In fact, this lesson applies to most things in life. It comes down to the difference between progress and achievement.

Let me explain:

Treat Failure Like a Scientist

February 18, 2014 by James Clear Leave a Comment

During a wonderful conversation with my friend, Beck Tench, she told me about an interesting shift in thinking that occurred while she worked at a science museum. Beck said that she learned how to treat failure like a scientist.

How do scientists treat failure? What can we learn from their approach?

3 Surprising Reasons Why You Need to Rediscover Slow Growth

January 7, 2014 by James Clear Leave a Comment

We all have goals that we’d like to reach. And, if we had the choice, we would prefer to reach them sooner rather than later.

There’s nothing wrong with achieving a goal quickly, but the insatiable desire to enjoy results now — with little regard for the process — is hurting our health, our happiness, and our lives in general.

When we continuously glorify the end result (earn more money, find love, win the Super Bowl), it becomes dangerously easy to think that the goal is what validates us and not the struggle of the process.

If you want to fulfill your potential and become better, then you need to rediscover the power of slow growth. Here’s why:

Dr Seuss’s Surprising Strategy For Success

December 11, 2013 by James Clear Leave a Comment

In 1960, two men made a bet. There was only $50 on the line, but millions of people would feel the impact of this little wager.

The first man, Bennett Cerf, was the founder of the publishing firm, Random House. The second man was named Theo Geisel, but you probably know him as Dr. Seuss. Cerf challenged Dr. Seuss that he wouldn’t be able to write an entertaining children’s book using only 50 different words.

Dr. Seuss took the bet and won. The result was a little book called Green Eggs and Ham. Since its publication, Green Eggs and Ham has sold more than 200 million copies, making it the most popular of Seuss’s works and one of the best-selling children’s books in history.

At first glance, you might think this was a lucky fluke. A talented author plays a fun game with 50 words and ends up producing a hit. But there is actually more to this story — and the lessons in it can help you become more creative and stick to better habits over the long run.

Do the Painful Things First

November 20, 2013 by James Clear Leave a Comment

Before I became an entrepreneur, I went to business school. While studying for my MBA, there was one lesson I learned which has proved to be useful over and over again in my life.

I was sitting in a marketing class, and we were discussing ways to design a wonderful customer experience. The goal is not merely to provide decent service but to delight the customer. Behavioral scientists have discovered that one of the most effective ways to create a delightful experience is to stack the painful parts of the experience early in the process.

Psychologically, we prefer experiences that improve over time. That means it’s better for the annoying parts of a purchase to happen early in the experience. Furthermore, we don’t enjoy it when painful experiences are drawn out or repeated.

Here are some examples:

If you’re at the doctor’s office, it’s better to combine the pain of waiting into one segment. The wait will feel shorter to your brain if you spend 20 minutes in the waiting room rather than 10 minutes in the waiting room and 10 minutes in the exam room.
People enjoy all-inclusive vacations because they pay one lump sum at the beginning (the pain), and the rest of the trip is divided into positive experiences, excursions, and parties. In the words of my professor, all-inclusive vacations “segment the pleasure and combine the pain.”
If you’re a professional service provider (lawyer, insurance agent, freelancer, etc.), it’s better to give the bad news to your clients first and finish with the good news. Clients will remember an experience more favorably if you start weak but finish on a high note, rather than starting strong and ending poorly.

These examples got me thinking. If you can make a customer experience more delightful, why not make your life experiences more delightful?

Here are some ideas for how to take advantage of the way your brain processes painful and annoying experiences and use that knowledge to live a better life.

You’re Not Good Enough to Be Disappointed Yet

November 13, 2013 by James Clear Leave a Comment

Dan John is a weightlifting coach. He is well-known in the fitness world for keeping things simple (and you should always fear a man with two first names). Recently I heard Dan John say:

I often tell my new athletes: “Sorry, you just are not good enough to be disappointed.”

In other words, in the beginning you need to get comfortable with feeling stupid, uncertain, and unskilled.

You’re not allowed to be disappointed by your performance because you haven’t developed your skills yet. It’s only the professionals that are allowed to be disappointed because they have put in the work to be better.

J.K Rowling is allowed to be disappointed if she writes a bad book because she put in 20 years of work to get good.
Kobe Bryant is allowed to be disappointed if he plays a bad game because he put in 20 years of work to become amazing.
Jack LaLanne was allowed to be disappointed with a bad workout because he trained for 60 years to stay fit.

But you and me? We’re not good enough to be disappointed yet. We’re bad enough to get to work.

The Simple Trick to Achieving Your Goals

October 24, 2013 by James Clear 5 Comments

the simple trick to achieving your goals

In the last six months, I’ve experimented with a simple strategy that has improved my work and my health.

Using this one basic idea, I’ve made consistent progress on my goals every single week — without incredible doses of willpower or remarkable motivation. I want to share how I use this strategy and how you can apply it to your own life to improve your health and your work.

The Problem with How We Usually Set Goals

If you’re anything like the typical human, then you have dreams and goals in your life. In fact, there are probably many things — large and small — that you would like to accomplish. But there is one common mistake we often make when it comes to setting goals. (I know I’ve committed this error many times myself.)

The problem is this: we set a deadline, but not a schedule.

We focus on the end goal that we want to achieve and the deadline we want to do it by. We say things like, “I want to lose 20 pounds by the summer” or “I want to add 50 pounds to my bench press in the next 12 weeks.”

The problem is that if we don’t magically hit the arbitrary timeline that we set in the beginning, then we feel like a failure — even if we are better off than we were at the start. The end result, sadly, is that we often give up if we don’t reach our goal by the initial deadline.

Here’s the good news: there’s a better way and it’s simple.