The Blog

The Blog

Ep. 72 Shownotes: Atomic Habits with James Clear

There are some conversations and interviews that just make you better. Today’s episode with James Clear is guaranteed to do exactly that. As the author of the NYT best-selling book Atomic Habits, he has sold over 1-million copies of the book. 

In today’s episode, James talks about:

  • The keys to building good habits.
  • What you can do to break bad habits.
  • The holy grail to building the kind of habits that will allow you to do your best work.
  • His best habits both personally & professionally.
  • Why reading and writing are so crucial to his routine, and what changes he’s made during this time of quarantine.

James drops some clear gems and quotes in this episode. Regardless of your career, age, socio-economic status or health, there is no doubt that your habits play a huge role in ultimately determining your success and significance. 

Please be sure to share this episode with your kids, family, social media, and anyone who can benefit from amping up their good habits.

Please tag me on your social media: @ToddDurkin

Please also tag @jamesclear on IG & Twitter and let us know what you loved about this episode.


0:56  INTRO: Todd intros James Clear–best selling author of Atomic Habits with over 1 million copies sold.

4:37  James talks about his fitness journey and going from a 6’4” 170 lb skinny athlete to a 6’4” 230 lb Academic All-American.

6:37  How injury catapulted his habits

11:10  The 4 Laws of Behavior Change:

  1. Must be Obvious/Visible
  2. Must be Attractive
  3. Must be Easy
  4. Must be Satisfying

17:27 Why reading is good for your brain. 

19:47 2-minute rule on how to establish a habit.

 25:00 Master the art of Showing up. James shares some of his best habits.

  1. Sleep is the cardinal rule 
  2. Writing – You don’t have to share it publicly to get the benefit
  3. Reading – consistency vs intensity
  4. Exercise

Build up the capacity to do the work!

30:19  Your Habits are how you embody a particular identity!
Great lessons from Atomic Habits – why habits are important
Behavior and beliefs are like a 2-way street

38:30 What’s next for James Clear 

40:20 James offers advice on breaking bad habits!  

43:45 James shares the holy grail of behavior change – building systems.

46:22 How to Get Your Mind Right! The difference between I have to…vs I get to… assign different meanings to the same experience.

Great Quotes from this episode:

“Take whatever habit you want to build and scale it down to 2 minutes or less.” 

“A habit must be established before it can be improved.”

“The heaviest weight at the gym is the front door.”

“What you believe influences the way you act and how you act influences what you believe.”

“Your efforts set your floor and your strategies set your ceiling.”

“Master the art of SHOWING UP!”

“You don’t rise to the level of your goals…you fall to the level of your systems.”

Thank you James Clear for being a guest on the IMPACT Show!

To get James’s book Atomic Habits go to and check out his website at to subscribe to his newsletter and hear more about James.

If you enjoy the Todd Durkin IMPACT Show, can you please do a few things:

  1. Give us a 5-star rating on iTunes.
  2. Provide a great review of what you love about the show.
  3. Please SHARE the episode on your Social Media or in a newsletter.

Thank you in advance!

We LOVE your questions for the podcast!!

To ask a question to Todd for the podcast, please go to and ask a question on anything on your mind!

Follow Todd…

Instagram & Twitter: @ToddDurkin
FB: @ToddDurkinFQ10

If you are a fitness pro or trainer and want to be coached by Todd, visit: 


Todd Durkin is one of the leading coaches, trainers, and motivators in the world. It’s no secret why some of the top athletes in the world have trained with him for nearly two decades. He’s a best-selling author, a motivational speaker, and owns the legendary Fitness Quest 10 in San Diego, CA where he leads an amazing team of 42 teammates.

Todd is a coach on the Netflix show “STRONG” that is must-watch TV. He is a previous Jack LaLanne Award winner, a 2-time Trainer of the Year, and he runs his Todd Durkin Mastermind group of top trainers and fitness pros around the globe, coaching them with business, leadership, marketing, training, and personal growth mentorship.

Todd and his wife Melanie head up the Durkin IMPACT Foundation (501-c-3) that has raised over $250,000 since it started in 2013. 100% of all proceeds go back to kids and families in need.

To learn more about Todd, visit and

To join his community of fire-breathing dragons and receive regular motivational and inspirational emails, visit and opt-in to receive his value-rich content.

Connect with Todd online in the following places:

You can listen to Todd’s podcast, The IMPACT Show by going to


Similar Posts