How to Become 37.78 Times Better at Anything: An Easy & Proven Way to Build Habits
In this episode of The Mel Robbins Podcast, James Clear and Mel Robbins explore how small, consistent improvements can lead to significant life changes through the power of habits. Clear explains the difference between goals and systems, emphasizing that sustainable progress comes from developing reliable daily processes rather than relying on willpower alone. He introduces his framework for habit formation and describes how our actions serve as "votes" for the type of person we want to become.
The discussion delves into practical strategies for building good habits and breaking bad ones, including Clear's "two-minute rule" for getting started and the concept of habit stacking. Clear and Robbins also examine how our environment and social connections influence our habits, offering insights on designing spaces and cultivating relationships that support positive behavioral changes.
This is a preview of the Shortform summary of the Jan 8, 2026 episode of the The Mel Robbins Podcast
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Goals vs. Systems/Habits: Power of Small, Consistent Improvements
In a discussion between James Clear and Mel Robbins, Clear explains that sustainable progress comes from developing clear systems rather than relying on willpower or goals alone. He defines goals as desired outcomes, while systems are the daily habits and processes that lead to those outcomes. Clear emphasizes that even small, 1% improvements can compound over time to create significant changes, using the example of "Mitch," who lost over 100 pounds by starting with just five minutes at the gym.
Identity's Role In Becoming Who You Want
Clear argues that focusing on identity-based habits is more effective than pursuing external goals. He explains that each action we take acts as a "vote" for the type of person we want to become. Mel Robbins builds on this idea, suggesting that establishing habits aligned with our desired identity creates "territory" where we feel confident and comfortable. This approach differs from "fake it till you make it" because it's grounded in tangible evidence of progress.
Building Good Habits, Breaking Bad Ones
Clear outlines the four stages of habit formation: cue, craving, response, and reward. He connects these to his four laws of behavior change: make it obvious, attractive, easy, and satisfying. Clear introduces the concept of habit stacking, borrowed from BJ Fogg, which involves connecting new habits to existing ones. He also emphasizes the importance of starting small, introducing his "two-minute rule" for scaling down habits to reduce friction in getting started.
Influence of Environment and Social Connections on Habits
The environment and social connections play crucial roles in habit formation. Clear emphasizes the importance of designing spaces that minimize temptations and reduce friction toward adopting healthier habits. He suggests aligning with people who embody the habits you want to develop, sharing his own experience of organizing retreats with accomplished authors to support his writing goals. Clear also stresses the value of intentionally forming social circles with like-minded individuals for accountability and reinforcement of desired habits.
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Clarifications
- Goals are specific targets you want to achieve, like losing 20 pounds or writing a book. Systems are the daily routines and habits that help you reach those goals, such as exercising 30 minutes daily or writing 500 words each morning. Focusing on systems ensures continuous progress regardless of immediate results. This approach reduces reliance on motivation and builds lasting change.
- Identity-based habits focus on changing your self-image and beliefs about who you are, rather than just achieving specific outcomes. They start with asking, "What kind of person do I want to become?" and then building habits that reinforce that identity. This approach creates lasting change because actions align with your sense of self, making habits more natural and automatic. In contrast, regular habits often focus only on external goals without addressing underlying identity.
- Each action you take reinforces your self-identity by signaling what kind of person you believe you are or want to be. Over time, these repeated "votes" shape your beliefs and habits, making your identity stronger and more consistent. This concept is rooted in psychology, where behavior influences self-perception, not just the other way around. Thus, small actions accumulate to transform your identity gradually.
- Creating a "territory" means building a mental and emotional space where your habits reinforce your identity, making you feel secure and authentic. This space is formed by consistent actions that align with who you want to be, reducing internal conflict. It differs from pretending because it is based on real progress and evidence of change. Over time, this territory strengthens your confidence and motivation to maintain those habits.
- Identity-based habits focus on changing your self-image by consistently acting in ways that reflect the person you want to become, reinforcing your true identity over time. "Fake it till you make it" involves pretending to be a certain way before genuinely adopting those traits, which can feel inauthentic and disconnected from actual progress. The key difference is that identity-based habits rely on real evidence of change, while "fake it" relies on outward appearances without internal alignment. This makes identity-based habits more sustainable and confidence-building.
- The four stages of habit formation describe how habits develop through a loop. A cue triggers a desire or craving for a change. The response is the action taken to satisfy that craving. Finally, the reward reinforces the behavior, making it more likely to repeat.
- The four laws of behavior change are practical steps to build good habits by shaping your environment and mindset. First, make the habit obvious by placing cues in your environment that trigger the behavior. Second, make it attractive by linking the habit to positive feelings or rewards. Third, make it easy by reducing obstacles and breaking the habit into small, manageable actions. Fourth, make it satisfying by immediately rewarding yourself to reinforce the behavior.
- Habit stacking is a technique where you link a new habit to an existing one to make it easier to remember and perform. BJ Fogg, a behavioral scientist, developed this idea as part of his Tiny Habits method, which focuses on making small, manageable changes. The existing habit acts as a cue for the new habit, creating a natural trigger. This approach leverages established routines to build new behaviors seamlessly.
- The "two-minute rule" suggests starting new habits by doing them for just two minutes to make beginning easier and reduce resistance. This small start helps overcome procrastination and builds momentum. Once the habit is established, you can gradually increase the time or effort. It leverages the idea that starting is often the hardest part of habit formation.
- Environment design means arranging your physical space to make good habits easier and bad habits harder. For example, placing healthy snacks within reach and hiding junk food reduces temptation. Removing distractions like turning off notifications lowers friction to focus on tasks. This setup leverages automatic behavior by shaping cues that trigger positive actions naturally.
- Social connections influence habits by creating social norms that encourage certain behaviors. Accountability to others increases motivation to maintain habits because people want to meet expectations. Sharing goals with supportive peers provides encouragement and practical advice. Group settings also offer opportunities to observe and imitate successful habits.
- Organizing retreats or communities with accomplished individuals creates an environment rich in inspiration and knowledge. It fosters accountability by surrounding you with people who share similar goals and high standards. Such settings encourage the exchange of ideas, feedback, and motivation, accelerating personal growth. This social reinforcement makes adopting and maintaining positive habits easier and more sustainable.
Counterarguments
- While small, consistent improvements are beneficial, some goals may require significant changes or actions that cannot be achieved through minimal daily increments alone.
- Systems are crucial, but without clear goals, it may be difficult to determine the direction of one's efforts and to measure progress effectively.
- Identity-based habits can be powerful, but they may also lead to a rigid self-concept that can be limiting if one's identity changes over time or if new goals emerge.
- The idea that every action is a "vote" for the type of person you want to become might oversimplify complex behaviors and ignore the multifaceted nature of identity.
- Habit stacking and the "two-minute rule" are useful strategies, but they may not be suitable for all types of habits, particularly those that require longer durations to perform effectively.
- The four laws of behavior change are helpful guidelines, but they may not account for individual differences in motivation, personality, and life circumstances that affect habit formation.
- Designing environments and social circles to support habit formation is useful, but it may not always be feasible due to external constraints such as financial resources, family obligations, or work environments.
- Overemphasis on environmental design and social influence might underplay the role of personal agency and intrinsic motivation in habit formation and maintenance.
- The focus on aligning with people who embody desired habits could inadvertently lead to social exclusion or a lack of diversity in one's social network, which can have its own drawbacks.
- The approach of organizing retreats with accomplished individuals may not be accessible to everyone and could perpetuate a sense of elitism or exclusivity in personal development circles.
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Goals vs. Systems/Habits: Power of Small, Consistent Improvements
James Clear and Mel Robbins discuss the significant advantages of focusing on systems and habits over goals, underscoring the power of small but regular improvements in making lasting changes.
Goals vs. Systems: Key to Lasting Change
James Clear teaches that a lack of clarity often overshadows a lack of motivation when it comes to making changes. He believes that clear systems, rather than sheer willpower or lofty goals, drive sustainable progress.
Goals Are Outcomes; Systems Are the Habits and Processes Leading To Those Outcomes
Clear defines goals as the desired outcomes and systems as the collection of habits and processes we put in place to achieve those results. He uses the analogy of a coach whose goal might be to win a championship, but the system is what they do day-to-day, like recruiting players and conducting practice.
Robust Systems Drive Sustainable Progress Better Than Lofty Goals
Clear argues that robust systems are key to lasting change, as they drive more sustainable progress than ambitious goals can. That’s because your overarching habits dictate your ultimate results, whether that's in your bank account, physical fitness, or acquired knowledge.
1% Improvements Compound Over Time for Transformative Results
Even when goals are important for setting directions, Clear points out that we should spend the majority of time on building better systems to achieve them.
Small Steps Lead To Significant Impacts
Clear introduced the philosophy that striving for small daily improvements, such as saving money or improving physical therapy outcomes, can result in major achievements over time. He uses the reader "Mitch" as an example, who lost over 100 pounds by starting with the small act of going to the gym for only five minutes to establish the habit of showing up consistently.
Prioritizing Progress Over Position Boosts Motiv ...
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Goals vs. Systems/Habits: Power of Small, Consistent Improvements
Additional Materials
Clarifications
- Goals are specific targets you want to achieve, like losing 20 pounds or writing a book. Systems are the daily habits and routines that lead to those outcomes, such as exercising regularly or writing a page each day. Systems are more effective because they focus on consistent actions, which build momentum and create lasting change. Goals can motivate, but without systems, progress often stalls after initial effort.
- "Lack of clarity" means not having a clear, specific plan or understanding of what steps to take, which causes confusion and inaction. "Lack of motivation" refers to not feeling enough desire or energy to start or continue an effort. James Clear argues that people often fail because they don’t know exactly what to do, not because they don’t want to do it. Clear systems provide clear, actionable steps, reducing confusion and making it easier to stay motivated.
- "Robust systems" are well-designed, reliable routines or habits that consistently support your goals. They function by creating automatic behaviors that require less effort and decision-making each day. This consistency reduces reliance on motivation, which can fluctuate, making progress steady and sustainable. In daily life, robust systems might include regular exercise schedules, meal planning, or daily reading habits that build toward long-term success.
- A coach’s goal is the final achievement, like winning a championship, which is a specific result. The system is the daily routine and actions, such as training players and planning strategies, that lead to that goal. In personal habits, the system represents the small, consistent behaviors you practice regularly, not just the end goal you want. Focusing on improving these daily habits ensures steady progress toward your larger objectives.
- The concept of "1% improvements" is based on the idea of compounding, where small gains build on each other over time. If you improve by just 1% every day, those improvements multiply, leading to significant growth after weeks or months. This works because habits and skills strengthen gradually, making progress easier and more sustainable. Over time, these tiny changes create a large overall impact that feels effortless compared to trying big changes all at once.
- Starting with just five minutes at the gym lowers the barrier to entry, making it easier to begin a new habit. This small commitment reduces resistance and builds consistency, which is crucial for habit formation. Over time, the habit of showing up often leads to longer workouts and greater progress. This approach leverages the psychological principle that starting small increases the likelihood of sustained behavior change.
- The plane trajectory metaphor illustrates how small, consistent changes in direction can lead to vastly different destinations over time. Just as a slight course adjustment early in a flight results in a completely different endpoint, small daily improvements shift your long-term outcomes. This emphasizes focusing on gradual progress rather than immediate results. It highlights motivation by showing that consistent effort changes your future significantly.
- "Progress over position" means valuing continuous improvement rat ...
Counterarguments
- Goals provide clear targets that can motivate individuals and teams, offering a sense of direction and purpose that systems alone may not provide.
- Overemphasis on systems might lead to a rigid routine that could stifle creativity and adaptability in changing circumstances.
- Systems and habits can sometimes become outdated or ineffective, and without clear goals to challenge their efficacy, there may be less impetus for necessary change or innovation.
- Goals can inspire breakthrough thinking and ambitious leaps forward, which incremental improvements through systems may not always capture.
- Some individuals may thrive under goal-oriented strategies, finding that the pursuit of a clear endpoint energizes their process and commitment.
- Systems may not account for the human element of motivation and inspiration that often comes from envisioning a desired future state or achieving a significant milestone.
- In certain ...
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Identity's Role In Becoming Who You Want
Mel Robbins and James Clear delve into the principles of behavior change, suggesting an identity-based approach for personal transformation.
Aligning Habits With Desired Identity Is More Effective Than External Goals
James Clear argues that focusing on the type of person we wish to become is more efficient than setting external goals. This is because each small habit aligned with our desired identity acts as a "vote" for the person we wish to be.
Each Action Is a "Vote" for the Person You Wish to Become; Building the Right Habits Is Crucial
Clear asserts that to accomplish something such as weight loss, one shouldn’t only follow a diet or gym routine, but also focus on the identity of the person who can reach that goal. This means embracing the habits that align with the desired outcome. For instance, habitual gym attendance not only helps in getting fit but also reinforces the identity of someone who values health and fitness. Similarly, studying regularly doesn’t only prepare for exams but reinforces the identity of a studious and knowledgeable person.
Celebrating Small Wins Reinforces Identity and Builds Confidence
Mel Robbins expands on Clear's idea by suggesting that defining who you want to become and establishing habits that align with that vision casts "votes" for your desired identity. These habits eventually become "territory" — a realm where one feels comfortable and confident.
Clear explains that small actions can serve as evidence of adopting a certain identity and having concrete reasons ...
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Identity's Role In Becoming Who You Want
Additional Materials
Clarifications
- An identity-based approach to behavior change focuses on transforming your self-image rather than just your actions. It means changing your beliefs about who you are to naturally motivate new habits. This approach leverages the brain’s desire for consistency between identity and behavior. Over time, actions aligned with your new identity become automatic and self-sustaining.
- The metaphor of habits as "votes" means each small action supports and strengthens your desired identity. Just like votes in an election determine a winner, repeated habits determine who you become. Over time, consistent habits accumulate to shape your self-image and behavior. This framing helps link daily actions to long-term personal change.
- Focusing on identity means changing your self-image and beliefs about who you are, which naturally guides your actions. Setting external goals targets specific outcomes or achievements without necessarily altering your underlying self-perception. Identity-based change creates lasting habits because actions align with your sense of self. External goals can be temporary and may not sustain behavior once achieved.
- The concept of "territory" refers to a mental and emotional space shaped by consistent habits. When habits align with your desired identity, this space becomes familiar and safe, reducing resistance to those behaviors. It creates a sense of ownership and control over your actions and self-image. This comfort zone encourages continued growth and confidence in that identity.
- The phrase "fake it till you make it" means pretending to have a desired trait or skill before actually developing it. In contrast, the identity-based approach focuses on building real habits that provide evidence of the desired identity. This method relies on genuine actions that reinforce self-belief rather than mere pretense. It creates lasting change by aligning behavior with authentic identity development.
- Small actions act as proof that you are living according to your new identity, reinforcing your belief in it. When you repeatedly perform behaviors aligned with that identity, your brain updates your self-image to match those actions. This process builds internal consistency, making the new identity feel authentic and natural. Over time, these actions create a feedback loop that strengthens your commitment to the identity.
- Celebrating small wins activates the brain's reward system, releasing dopamine, which creates positive feelings linked to the ...
Counterarguments
- Identity-based behavior change may not account for external factors that can impede habit formation, such as socioeconomic status or mental health issues.
- Overemphasis on identity could lead to a rigid self-concept, making it difficult to adapt to new situations or accept aspects of oneself that don't align with the desired identity.
- The concept of "voting" for an identity through habits may oversimplify the complex psychological processes involved in behavior change and identity formation.
- Some goals may require specific external targets rather than an identity shift, such as professional qualifications or learning a new language.
- The idea of establishing a "territory" of comfort and confidence might inadvertently discourage individuals from stepping out of their comfort zones and trying new things.
- Celebrating small wins could potentially lead to complacency if those wins are not ...
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Building Good Habits, Breaking Bad Ones
Building and maintaining good habits is essential for personal growth, while breaking bad habits can lead to a healthier and more productive life. Understanding the process of habit formation is the first step to making lasting changes.
Stages of Habit Formation: Cue, Craving, Response, Reward For Behavior Change
James Clear explains the four stages of habit formation: a cue that leads to a craving, which triggers a response, resulting in a reward. Examples of cues include encountering a dark room, hearing a siren, or feeling a phone buzz. The reward might be as simple as the pleasurable taste of a latte after attending a yoga class, which creates motivation to continue the habit.
Behavior Change Laws: Obvious, Attractive, Easy, Satisfying
Clear links the four stages of habit formation to his four laws of behavior change, which aim to make these stages actionable:
- Make it obvious: Ensure that the cues for habits are visible and readily available.
- Make it attractive: The more appealing and enjoyable a habit is, the more likely one is to follow through on it.
- Make it easy: The more effortless and straightforward a habit is, the more likely it is to be performed.
- Make it satisfying: The more rewarding or pleasurable a habit is, the more compelling it becomes.
For instance, habit stacking, a concept from BJ Fogg that Clear discusses, ties a new habit to a pre-existing one to make the habit obvious, attractive, easy, and satisfying, thereby integrating it into one's life with minimal friction.
Scaling Habits, Not Goals, Reduces Friction
Clear's approach focuses on scaling habits instead of goals. By starting small, such as doing 10 push-ups a day or meditating for a shorter time, one reduces the friction involved in starting a new habit. Clear also introduces the "two-minute rule," suggesting to scale down any habit to something that takes less than two minutes to do.
Overcoming Setbacks and Avoiding "Failure Premortem" Mindset Is Crucial for Sustaining Habits
Setbacks are a natural part of life, and how one deals with them can make or break habit formation.
"Never Miss Twice" Aids Recovery After ...
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Building Good Habits, Breaking Bad Ones
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Clarifications
- BJ Fogg is a behavioral scientist known for his work on habit formation and behavior design. Habit stacking is a technique he developed that involves linking a new habit to an existing one to make it easier to remember and perform. This method leverages the natural flow of daily routines to build new behaviors with less effort. Fogg's approach emphasizes starting small and building habits gradually for lasting change.
- The "two-minute rule" is based on the idea that starting a habit should be easy and quick to reduce resistance. Two minutes is short enough to avoid feeling overwhelming, making it easier to begin. This small start builds momentum, increasing the likelihood of continuing the habit longer. Over time, these tiny actions compound into significant behavior change.
- A "failure premortem" mindset involves imagining and analyzing potential reasons for failure before starting a task. This approach helps identify obstacles and weaknesses early, allowing proactive solutions. It can create anxiety or fear of failure, which may hinder progress if overemphasized. Avoiding this mindset encourages focusing on action and learning rather than anticipating defeat.
- Goals are specific outcomes you want to achieve, like running a marathon. Habits are regular behaviors or routines that help you reach those goals, like running daily. Scaling habits means starting with small, manageable actions that build consistency. This approach reduces overwhelm and makes progress sustainable.
- The "Never Miss Twice" strategy means if you skip a habit once, you should immediately do it the next day to avoid breaking the streak. This prevents small slip-ups from turning into long-term failures. It helps maintain momentum and keeps the habit intact. The focus is on quick recovery rather than perfection.
- Each stage of habit formation corresponds to a law that makes it easier to influence behavior. The cue stage aligns with "Make it obvious" by ensuring triggers are clear and visible. The craving stage matches "Make it attractive" by linking habits to positive feelings or desires. The response stage relates to "Make it easy" by simplifying the action, and the reward stage connects to "Make it satisfying" by providing immediate positive feedback.
- "Life's seasons" refers to the different phases or periods in a person's life that bring changes in routines, priorities, and circumstances. These shifts can affect the ability to maintain or build habits, requiring adjustments ...
Counterarguments
- While making cues obvious can help with habit formation, some individuals may find that too many obvious cues can become overwhelming or distracting, leading to decision fatigue or a cluttered environment.
- The attractiveness of a habit can be subjective and may not always lead to follow-through if the underlying motivation or value alignment is lacking.
- Making habits easy and effortless is beneficial, but some habits inherently require effort and struggle, which can be important for growth and satisfaction.
- The rewarding nature of a habit may not always be immediate or obvious, and some beneficial habits may require delayed gratification, which can be challenging to sustain.
- Habit stacking is a useful strategy, but it may not work for everyone, especially if the pre-existing habit is not well established or if the new habit requires a different context or mindset.
- Starting with small habits is a good approach, but it may not be sufficient for individuals who need a sense of significant challenge or achievement to stay motivated.
- The "two-minute rule" might oversimplify complex habits that require more time and effort, potentially leading to frustration if the habit cannot realistically be scaled down to two minutes.
- Overemphasis on scaling habits rather than setting goals could lead to a lack of direction or ambi ...
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Influence of Environment and Social Connections on Habits
Understanding the role of environment and social circles can be critical in forming and maintaining healthy habits. Robbins and Clear discuss how designing your surroundings and aligning with supportive relationships can reinforce desired behaviors.
Minimize Temptations By Designing Your Environment
Creating a habit-friendly environment involves making intentional changes to your surroundings to reduce temptations and encourage healthier practices.
Easing Habit Adoption Through Visibility and Reduced Friction
James Clear stresses the importance of designing an environment where temptations are less visible and accessible. By doing so, one can reduce friction towards adopting healthier habits. For instance, attending an exercise class, as Robbins discovered, is enjoyable and simplifies the practice of regular exercise due to the supportive class environment.
Clear also mentions that creating friction between oneself and negative habits can naturally curtail those habits to the desired degree. This can include making tempting items less accessible or visible, effectively promoting better choices.
Your Social Circle Influences Your Habits
The impact of one's social group on individual behavior is significant. Clear highlights that common habits within a peer group can greatly influence the choices and behaviors of its individuals. He also introduces the concept of adapting habits to life's "seasons," acknowledging that changes such as moving cities or starting new jobs can affect the habits one maintains, implying that supportive relationships are crucial during these transitions.
Robbins echoes this sentiment, adding that her exercise and nutrition habits evolved with new physiological and hormonal knowledge, indicating how new information and research can inform habit changes.
Supportive Relationships and Communities Crucial for Habit Change
The connection between habits and social environments are pivotal for behavior change.
Aligning With Individuals Who Embody Your Desired Habits Can Reinforce Progress
Clear advises aligning with people whose behaviors match the habits one wishes to develop. This alignment can have a positive impact on habit formation. For example, he shares his own experience of organizing retreats with authors ahead of him in their journeys, th ...
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Influence of Environment and Social Connections on Habits
Additional Materials
Clarifications
- James Clear is a well-known author and speaker specializing in habits and behavior change, best known for his book "Atomic Habits." Tony Robbins is a famous motivational speaker and self-help author who focuses on personal development and peak performance. Both have extensive experience and research backing their advice, making their opinions influential in the field of habit formation. Their work is widely respected and used by individuals seeking to improve their habits and lifestyles.
- "Creating friction" means adding small obstacles or extra steps that make it harder to engage in an unwanted habit. This reduces the habit's automatic appeal and interrupts impulsive behavior. For example, placing junk food on a high shelf requires more effort to access, discouraging snacking. The goal is to increase the effort needed for negative habits, making them less likely to occur.
- The metaphor of life's "seasons" refers to different phases or periods in a person's life, each with unique challenges and circumstances. Just as seasons change in nature, life stages like starting a new job, moving, or having children require adjusting habits to fit new realities. This concept emphasizes flexibility in habit formation rather than rigid routines. Recognizing these shifts helps maintain progress by adapting habits to current life conditions.
- Social circles influence habits through social norms, where individuals tend to adopt behaviors common in their group to gain acceptance. Mirror neurons in the brain facilitate imitation of others' actions, reinforcing learned behaviors. Peer pressure and accountability increase motivation to maintain habits aligned with the group. Emotional support from social connections reduces stress, making habit change easier to sustain.
- Group activities create a structured routine that reduces decision fatigue by providing a set time and place for the habit. They offer social support and accountability, increasing motivation to participate consistently. The presence of others fosters a sense of belonging, making the activity more enjoyable and reinforcing commitment. This social environment also models desired behaviors, making it easier to adopt and maintain new habits.
- "Aligning" with individuals or social circles means intentionally choosing to spend time with people who practice the habits you want to develop. It involves seeking out groups or friends whose behaviors and values support your goals. This can include joining clubs, attending events, or forming relationships that encourage positive habits. The purpose is to create an environment where your desired behaviors are normal and supported.
- New physiological and hormonal knowledge affects exercise and nutrition habits because the body’s needs and respon ...
Counterarguments
- While designing your environment can help reduce temptations, it may not address the underlying psychological or emotional triggers that lead to unhealthy habits.
- Making temptations less visible might not be a sustainable strategy for everyone, as it relies on constant environmental control which may not always be possible.
- Creating friction to curtail negative habits could lead to increased desire for the forbidden behavior in some individuals, known as the "forbidden fruit" effect.
- Group activities can be supportive, but they may also lead to peer pressure and conformity, which might not always align with an individual's personal goals or needs.
- The influence of social circles on habits can be overstated; individual agency and personal motivation are also critical factors in habit formation and maintenance.
- Life transitions can offer opportunities to form new habits, but they can also be periods of high stress and vulnerability, which might make habit change more difficult.
- New information and research can inform habit change, but it can also lead to information overload and confusion, potentially hindering the adoption of healthier habits.
- Aligning with individuals who embody desired habits can be beneficial, but it can also create unrealistic expectations and pressure that may lead to feelings of inadequacy or failure.
- Joi ...
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